weight check!!

segacs wrote:

You're about my height and weight, but much younger. And I'd say that you're eating too little. Eating so few calories may be depriving your body of valuable nutrition, and also might leave you feeling hungry, fatigued, and with insufficient energy to work out effectively. Also, if you're 20 years old, while you're likely not growing anymore, your bones are still gaining density and mass, and you don't want to short-circuit that process since it can cause health issues later in life.

If you're exercising an hour a day at moderately high intensity, at your height and weight, your estimated TDEE according to various online calculators is likely somewhere in the neighbourhood of 1900-2100. Remember that this is JUST an estimate -- your actual number might be higher or lower than this -- but that gives you a good starting point.

Deduct 20% from this to get to a healthy rate of weight loss. That would put your net calories at about 1500-1700 per day, which should give you a rate of loss of about 0.3-0.4kg/week, which is healthy and sustainable for you. Note that this is *net* calories, i.e. don't eat back exercise calories on top of this. Try this for a month or so, log and track, and see how much weight you lose, and then adjust accordingly.

Remember to adjust this every 5kg of loss or so.

Phrick wrote: »

ZainabHafeedh wrote: »

rabbitjb wrote: »

ZainabHafeedh wrote: »

What does "don't eat back your exercised/burned calories" mean????

Eating 1200 calories & burning 499 calories

If your calorie burn is accurate then you should be eating 1699 calories

If your calorie burn is MFP database or machine produced then eat 1500-1600 calories

Okay mine is MFP. But I am eating the burned calories back, so what's the use of burning them?

When MFP gives you a number of calories to eat, based on how many pounds a week you said you want to lose, the idea there is that you will lose weight eating that amount of calories *even if you do ZERO exercise.* You are already at a calorie deficit, just by eating less food. So then when you exercise and burn off even more calories, it makes your calorie deficit bigger - sometimes MUCH bigger, sometimes much TOO big of a deficit. You're supposed to eat back at least a portion of the calories you burn off, so that the next time you want to exercise, you have the energy to do so (you've "fueled your next workout," in forum-speak).

That's how the MFP tool works: Your daily calorie intake alone, as set by MFP, is all you have to stick to in order to drop weight. Adding in exercise is great for health, but if you're going to do it you need to give your body the proper nutrition and fuel to keep up with it otherwise you are going to lose more muscle and other components of "lean body mass" that you don't want to be losing. (yes, you'll still lose some of that, it is inevitable, but the goal is to lose more fat than LBM by eating enough - specifically, enough protein - to maximize FAT loss and minimize the loss of lean mass)