I need your help with calorie numbers
Christine_72
Posts: 16,049 Member
I'm currently doing intermittent fasting. 1550 calories on up days and 500 ish on down days, and losing pretty steadily.
I want to see if I can eat "normally" everyday and still lose the weight. I've been to all the calculators and some give me this number, others give me another minus whatever %.
I was hoping y'all could give me a rough estimate on what my daily calorie should be to lose this last 5 kgs (10ish lbs)
My stats are: F. 5"8. 141lbs. No exercise. My goal weight is 132lbs
Many thanks, your help is muchly appreciated
I want to see if I can eat "normally" everyday and still lose the weight. I've been to all the calculators and some give me this number, others give me another minus whatever %.
I was hoping y'all could give me a rough estimate on what my daily calorie should be to lose this last 5 kgs (10ish lbs)
My stats are: F. 5"8. 141lbs. No exercise. My goal weight is 132lbs
Many thanks, your help is muchly appreciated
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Replies
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How much do you lose per week on average? How many up days and down days?0
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http://iifym.com/tdee-calculator/
Couldn't give you the number myself as I don't know your age. Eat 200-500 calories less than your maintenance.0 -
Have you considered setting your calories to maintenance for your goal weight? I've seen some on my feed having success with this when they are down close to goal.
I set my cals using this site and so far so good: http://scoobysworkshop.com/calorie-calculator/ It looks like 1389 calories for you to lose .7 lb/week. But that's without exercise.0 -
Sorry sorry I'm 420
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I'm pretty sure my maintenance is 1620 calories per day0
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Check out http://scoobysworkshop.com/calorie-calculator/. It's easy to use, and it helps! I set mine at 0 exercise, 45%,20%, 35% for carbs, fat, and protein. I use the bmi as my goal caloric intake each day. That way, any calories I burn, I'm allowed to eat back! Good luck, I hope that helps.0
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christinev297 wrote: »
Wow that is low.. that is on average 950 calories per day, and with 2 lbs per week, your TDEE is about 1950 calories. Take 20% of that, and that is what daily goal should be.
BTW for the math because I am a geek:
((500*4)+(1550*3))/7 = 950
(24/3)=8 lbs a month
8 lbs = ~1000 calorie deficit.
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I've been to the scooby site and it gave me 1386 calories to lose 1kg (2.2lbs) a week. I'm thinking that may be a bit steep.
I just don't trust my own calculations, which is why I need your backup
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iifym.com/iifym-calculator/
ETA - for some reason your numbers disappeared. IIFYM suggests 1376 calories.0 -
There is no reason to use any of the calculators.. they are all estimate. But as long as you are accurate with your logging, you can figure out your current actual TDEE as demonstrated above..0
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Yeah it is low, something I don't want to maintain for too much longer. Plus it's driving my hubby nutso trying to coordinate our meals etcchristinev297 wrote: »
Wow that is low.. that is on average 950 calories per day, and with 2 lbs per week, your TDEE is about 1950 calories. Take 20% of that, and that is what daily goal should be.
BTW for the math because I am a geek:
((500*4)+(1550*3))/7 = 950
(24/3)=8 lbs a month
8 lbs = ~1000 calorie deficit.
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You're close enough to the end game that your own experience will be more relevant than the generalized numbers produced by calculators. As a start, you can just go with your current daily average ( (4*500 + 3*1550)/7 ). See how it goes, and adjust based on results.0
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The easiest thing to do, and I'm surprised no one mentioned, is to add up all your average intakes. So 4*500 plus 3*1550, then divide by seven. This gives you your average. Or just look at your average week intake on the app. If you want to lose slower just add a hundred every week or two until you get to a rate of loss you are happy with. Assuming these are all net intakes then you can just add exercise calories on top when you do exercise. All the calculators will be an estimate anyway so might as well just adjust from your current numbers!0
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Excellent. Thanks for your help. I think I'm too zoned in on the the calculator numbers, and not 100% trusting them. I put much more stock into what you guys here say0
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So she should figure out her TDEE and eat below it. Which is exactly what those calculators will tell her.There is no reason to use any of the calculators.. they are all estimate. But as long as you are accurate with your logging, you can figure out your current actual TDEE as demonstrated above..
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christinev297 wrote: »
Yeah it is low, something I don't want to maintain for too much longer. Plus it's driving my hubby nutso trying to coordinate our meals etcchristinev297 wrote: »
Wow that is low.. that is on average 950 calories per day, and with 2 lbs per week, your TDEE is about 1950 calories. Take 20% of that, and that is what daily goal should be.
BTW for the math because I am a geek:
((500*4)+(1550*3))/7 = 950
(24/3)=8 lbs a month
8 lbs = ~1000 calorie deficit.
Personally, I would eat around 1600 calories or so. Make macros around 40% carbs, 30% fats and 30% proteins. And expect to gain a few lbs of water weight. The overall increase in calories will also increase carbs which will replenish glycogen.
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sgthaggard wrote: »
So she should figure out her TDEE and eat below it. Which is exactly what those calculators will tell her.There is no reason to use any of the calculators.. they are all estimate. But as long as you are accurate with your logging, you can figure out your current actual TDEE as demonstrated above..
I have provided her with an actual TDEE based on actual results to date which is greater than an online calculator which is an estimate of her TDEE which doesn't include all the variables.
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sgthaggard wrote: »
So she should figure out her TDEE and eat below it. Which is exactly what those calculators will tell her.There is no reason to use any of the calculators.. they are all estimate. But as long as you are accurate with your logging, you can figure out your current actual TDEE as demonstrated above..
No, the calculators will not tell her her TDEE, they will guess at her TDEE.
Her logging and weight loss will tell her her TDEE.0 -
With 9lbs to go - 1kg per week is too much. At your weight you're better off aiming for a gradual loss of 0.5 or .25 lbs per week.0
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honkytonks85 wrote: »With 9lbs to go - 1kg per week is too much. At your weight you're better off aiming for a gradual loss of 0.5 or .25 lbs per week.
Yeah that was my thought. This is why I asked here. As I'm useless with calculations.
I need a number to start with and then I can tweak it from there if I need to, based on my results0 -
Ok, my tdee is 1620. Minus 20% = 1296 calories. Oh joy
I might hover inbetween the two and see what happens 0 -
christinev297 wrote: »Ok, my tdee is 1620. Minus 20% = 1296 calories. Oh joy I might hover inbetween the two and see what happens
Negative ghost rider
. Your TDEE is 1950, which puts your calories around 1600.
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christinev297 wrote: »Ok, my tdee is 1620. Minus 20% = 1296 calories. Oh joy I might hover inbetween the two and see what happens
Negative ghost rider . Your TDEE is 1950, which puts your calories around 1600.
oh thank God!! 1600 is definitely doable!!
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christinev297 wrote: »christinev297 wrote: »Ok, my tdee is 1620. Minus 20% = 1296 calories. Oh joy I might hover inbetween the two and see what happens
Negative ghost rider . Your TDEE is 1950, which puts your calories around 1600.
oh thank God!! 1600 is definitely doable!!
I'd recommend slowly moving up towards that. Since you are used to the lower calories, maybe continue doing 5:2 for a little while longer while changing the high/low numbers to average out to new goals every week (e.g. 1100, 1300, 1500, then finally just eat 1600 straight). Or you could start out at 1000 cals/day for a few days, increase to 1100 for a few days or a week, keep increasing a bit until you are eating 1600. Jumping so quickly can definitely make you feel a bit sick initially due to the huge surplus of food, also you'll definitely have more water weight initially that way.0 -
No, the calculators will not tell her her TDEE, they will guess at her TDEE.
Her logging and weight loss will tell her her TDEE.
^This. My actual TDEE is much higher than the calculators guessed, too.Negative ghost rider . Your TDEE is 1950, which puts your calories around 1600.
^ This too. Judging by the numbers on this thread, 1600 would make for a good target.
At that pace you could expect to lose about 0.5lbs (0.23kg) per week. It may sound slow, but you're nearing maintenance and in the home stretch, those last 5kg are best lost slowly.
By the way, you've been eating so low for so long that you might see a temporary weight gain once you up your calories to 1600. Don't stress about it; it's normal and should revert in a couple of weeks.0 -
christinev297 wrote: »Ok, my tdee is 1620. Minus 20% = 1296 calories. Oh joy I might hover inbetween the two and see what happens
Negative ghost ride . Your TDEE is 1950, which puts your calories around 1600.
oh thank God!! 1600 is definitely doable!!christinev297 wrote: »christinev297 wrote: »Ok, my tdee is 1620. Minus 20% = 1296 calories. Oh joy I might hover inbetween the two and see what happens
Negative ghost rider . Your TDEE is 1950, which puts your calories around 1600.
oh thank God!! 1600 is definitely doable!!
I'd recommend slowly moving up towards that. Since you are used to the lower calories, maybe continue doing 5:2 for a little while longer while changing the high/low numbers to average out to new goals every week (e.g. 1100, 1300, 1500, then finally just eat 1600 straight). Or you could start out at 1000 cals/day for a few days, increase to 1100 for a few days or a week, keep increasing a bit until you are eating 1600. Jumping so quickly can definitely make you feel a bit sick initially due to the huge surplus of food, also you'll definitely have more water weight initially that way.
Thankyou. And will do slowly
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No problem, choose whatever speed you're comfortable with. Could be 2 weeks or 4, but there will be water weight retention. I'd say don't bother taking notice of the weight on the scale until at least eating at 1600 for 2-3 weeks.christinev297 wrote: »christinev297 wrote: »Ok, my tdee is 1620. Minus 20% = 1296 calories. Oh joy I might hover inbetween the two and see what happens
Negative ghost ride . Your TDEE is 1950, which puts your calories around 1600.
oh thank God!! 1600 is definitely doable!!christinev297 wrote: »christinev297 wrote: »Ok, my tdee is 1620. Minus 20% = 1296 calories. Oh joy I might hover inbetween the two and see what happens
Negative ghost rider . Your TDEE is 1950, which puts your calories around 1600.
oh thank God!! 1600 is definitely doable!!
I'd recommend slowly moving up towards that. Since you are used to the lower calories, maybe continue doing 5:2 for a little while longer while changing the high/low numbers to average out to new goals every week (e.g. 1100, 1300, 1500, then finally just eat 1600 straight). Or you could start out at 1000 cals/day for a few days, increase to 1100 for a few days or a week, keep increasing a bit until you are eating 1600. Jumping so quickly can definitely make you feel a bit sick initially due to the huge surplus of food, also you'll definitely have more water weight initially that way.
Thankyou. And will do slowly
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Thank you so very much guys xx you all have been hugely helpful
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