Help! I have NO idea what to set my goals to...
kaitlinmre
Posts: 86 Member
I'm 20, currently 143 lbs, and 5'7". I had my daily intake set to 1200, but I was binging a lot so I set it to where it was 1350. Now I feel like that is too much food. I'd like to get down to 130. How many calories should I be eating? I have a job where I am either on my feet for 5+ hours or alternating between sitting and standing for that same amount of time, and I exercise relatively regularly.
My cousin is a nutritionist, and I spoke with the head of the nutrition department at my school and they both told me I should be eating between 1300-1500 calories a day and I don't know whether to believe them or MFP....
help!
My cousin is a nutritionist, and I spoke with the head of the nutrition department at my school and they both told me I should be eating between 1300-1500 calories a day and I don't know whether to believe them or MFP....
help!
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Replies
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I'm set to 1500 per day and eat back most of my exercise calories, will increase as and when I start to exercise more.
Look at what you want to loose, how quickly you want to loose it, consider what you will do when you reach your goal to maintain etc.
Try something for a week, if it doesn't work, then re-assess.
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Read this post and you will be golden.
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits0 -
Are you losing weight at 1350? If so I wouldn't go under that.
As you have so little to lose, cutting back too much is likely to be counterproductive.0 -
Read this post and you will be golden.
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
I read that and it just left me confused.![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
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If you are binging because you are STARVING! then up your calories... I found that 1200 was way too little for me. I have mine set at 1500 and I have been doing alright. But I am 200lbs and 5'6"... it depends on the people.
Just remember that MFP is going by the average, not you individually!0 -
As a female you'll be around 1200 for weightloss. I'm 5'8 and thats my amount... if you have more calories than that you'll either maintain your weight or loose it extremely slowly...
Also you can eat loads of calories and still feel 'starving'. Make sure you are eating foods of substance and lots of fibre. Make your salads huge for example. (but use balsamic vingar for dressing)0 -
Always go with a nutritionists advice! This computer can only assess you on a limited amount of information and with your busy lifestyle you don't want to go too low with calories or you'll probably feel burnt out and want to binge 0
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Read this post and you will be golden.
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
I read that and it just left me confused.
what are you confused about, I wrote it, I can probably help you.0 -
Read this post and you will be golden.
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
I read that and it just left me confused.
what are you confused about, I wrote it, I can probably help you.
Essentially everything, haha. I'm not sure what to put as my "activity level" because although I am working out regularly, my job isn't very physically demanding. I'm also not certain as to how much weight I should say I want to lose a week, because although I want fast results, 1200 calories was too little food.0 -
Dont forget to drink atleast 64oz of water per day0
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Dont forget to drink atleast 64oz of water per day
I normally drink over that :]0 -
Read this post and you will be golden.
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
I read that and it just left me confused.
what are you confused about, I wrote it, I can probably help you.
Essentially everything, haha. I'm not sure what to put as my "activity level" because although I am working out regularly, my job isn't very physically demanding. I'm also not certain as to how much weight I should say I want to lose a week, because although I want fast results, 1200 calories was too little food.
well, both activity level and how much you should be trying to lose for your current size were in the post.
But what is your job, height, weight, activity level, age, any medical conditions. I'll give you some rough ideas of what you can lose safely.0 -
Im far from an expert but i would stay at 1200 cals and just eat 4 to 5 times a day for a week and see how you feel0
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5+ hours of some standing should put you in the 2nd lowest activity category. I sit at a desk all day sadly so I'm in the lowest group. Maybe just average what MFP is telling you to eat and what your nutritionist is telling you to eat. Can't go wrong with something in the middle.0
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Read this post and you will be golden.
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
I read that and it just left me confused.
what are you confused about, I wrote it, I can probably help you.
Essentially everything, haha. I'm not sure what to put as my "activity level" because although I am working out regularly, my job isn't very physically demanding. I'm also not certain as to how much weight I should say I want to lose a week, because although I want fast results, 1200 calories was too little food.
well, both activity level and how much you should be trying to lose for your current size were in the post.
But what is your job, height, weight, activity level, age, any medical conditions. I'll give you some rough ideas of what you can lose safely.
My job is staying behind a front desk and answering phones, either standing or sitting. I'm 5'7", 143 lbs, I exercise 5-6 times a week for 20-30 minutes. I have no medical conditions.0 -
Read this post and you will be golden.
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
I read that and it just left me confused.
what are you confused about, I wrote it, I can probably help you.
Essentially everything, haha. I'm not sure what to put as my "activity level" because although I am working out regularly, my job isn't very physically demanding. I'm also not certain as to how much weight I should say I want to lose a week, because although I want fast results, 1200 calories was too little food.
well, both activity level and how much you should be trying to lose for your current size were in the post.
But what is your job, height, weight, activity level, age, any medical conditions. I'll give you some rough ideas of what you can lose safely.
My job is staying behind a front desk and answering phones, either standing or sitting. I'm 5'7", 143 lbs, I exercise 5-6 times a week for 20-30 minutes. I have no medical conditions.
ok you didn't give your age so I'll assume 20's from your picture. so that means that firstly your BMI is already in the healthy range, so your deficit should probably be very small. It's my opinion that you should probably not be trying to lose 12 more pounds but rather be trying to gain some muscle mass and if you do, then maybe you could lose 5 lbs (to make your weight stay about the same), but this all depends on your Body Fat %, that would be the first thing I would get, a body fat % test (either hydro-statically or via a bod pod if it's available).
as to your calories, you're probably between sedentary and lightly active if you work out multiple days a week so your maintenance calories are probably around 1850 or so, I would set your deficit at no more than 250 to make it around 1600 or so, and eat your exercise calories too. You are NOT in a situation where you have lots of excess fat hanging around, so you just can't give yourself a giant deficit and expect weight loss. 1200 for you would be a monumental mistake IMHO.
I would focus on 2 to 3 days of HEAVY weight training or anaerobic training and 3 days of moderate to hard cardio or HIIT training. This way you develop your muscles to look good, without worrying about losing weight, I don't think you need to lose weight.0 -
As a female you'll be around 1200 for weightloss. I'm 5'8 and thats my amount... if you have more calories than that you'll either maintain your weight or loose it extremely slowly...
Also you can eat loads of calories and still feel 'starving'. Make sure you are eating foods of substance and lots of fibre. Make your salads huge for example. (but use balsamic vingar for dressing)
Sorry but I don't agree!
I think 1200 is a bare minimum for most people to survive on, and I am amazed at how many people eat so little and don't just give up, for me I would not be able to stay so low very long without losing motivation.
I'm 5'4" and steadily losing weight eating more than 1500 net calories.
Of course, everyone is going to have different requirements but I'm very sure that many people will lose weight eating more than 1200.0 -
Read this post and you will be golden.
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
I read that and it just left me confused.
what are you confused about, I wrote it, I can probably help you.
Essentially everything, haha. I'm not sure what to put as my "activity level" because although I am working out regularly, my job isn't very physically demanding. I'm also not certain as to how much weight I should say I want to lose a week, because although I want fast results, 1200 calories was too little food.
well, both activity level and how much you should be trying to lose for your current size were in the post.
But what is your job, height, weight, activity level, age, any medical conditions. I'll give you some rough ideas of what you can lose safely.
My job is staying behind a front desk and answering phones, either standing or sitting. I'm 5'7", 143 lbs, I exercise 5-6 times a week for 20-30 minutes. I have no medical conditions.
ok you didn't give your age so I'll assume 20's from your picture. so that means that firstly your BMI is already in the healthy range, so your deficit should probably be very small. It's my opinion that you should probably not be trying to lose 12 more pounds but rather be trying to gain some muscle mass and if you do, then maybe you could lose 5 lbs (to make your weight stay about the same), but this all depends on your Body Fat %, that would be the first thing I would get, a body fat % test (either hydro-statically or via a bod pod if it's available).
as to your calories, you're probably between sedentary and lightly active if you work out multiple days a week so your maintenance calories are probably around 1850 or so, I would set your deficit at no more than 250 to make it around 1600 or so, and eat your exercise calories too. You are NOT in a situation where you have lots of excess fat hanging around, so you just can't give yourself a giant deficit and expect weight loss. 1200 for you would be a monumental mistake IMHO.
I would focus on 2 to 3 days of HEAVY weight training or anaerobic training and 3 days of moderate to hard cardio or HIIT training. This way you develop your muscles to look good, without worrying about losing weight, I don't think you need to lose weight.
Yes, I am 20. :] And thank you! I'll set it to 1 lb a week and continue exercising. What is anaerobic training? Can you give examples of the exercises I should do? Thanks for helping me out!0 -
I have no idea how anyone sticks to 1200 calories. I eat 6 times a day and there is no way I can spread out 1200 calories to get me through my day that starts at 5:30am and ends at 10:30/11pm. I find it hard to stay under 2000 even with my exercise calories. I feel like I burn through everything I eat. The healthier I eat the quicker I get hungry. What the heck is wrong with me. lol0
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Read this post and you will be golden.
http://www.myfitnesspal.com/topics/show/61706-guide-to-calorie-deficits
I read that and it just left me confused.
what are you confused about, I wrote it, I can probably help you.
Essentially everything, haha. I'm not sure what to put as my "activity level" because although I am working out regularly, my job isn't very physically demanding. I'm also not certain as to how much weight I should say I want to lose a week, because although I want fast results, 1200 calories was too little food.
well, both activity level and how much you should be trying to lose for your current size were in the post.
But what is your job, height, weight, activity level, age, any medical conditions. I'll give you some rough ideas of what you can lose safely.
My job is staying behind a front desk and answering phones, either standing or sitting. I'm 5'7", 143 lbs, I exercise 5-6 times a week for 20-30 minutes. I have no medical conditions.
ok you didn't give your age so I'll assume 20's from your picture. so that means that firstly your BMI is already in the healthy range, so your deficit should probably be very small. It's my opinion that you should probably not be trying to lose 12 more pounds but rather be trying to gain some muscle mass and if you do, then maybe you could lose 5 lbs (to make your weight stay about the same), but this all depends on your Body Fat %, that would be the first thing I would get, a body fat % test (either hydro-statically or via a bod pod if it's available).
as to your calories, you're probably between sedentary and lightly active if you work out multiple days a week so your maintenance calories are probably around 1850 or so, I would set your deficit at no more than 250 to make it around 1600 or so, and eat your exercise calories too. You are NOT in a situation where you have lots of excess fat hanging around, so you just can't give yourself a giant deficit and expect weight loss. 1200 for you would be a monumental mistake IMHO.
I would focus on 2 to 3 days of HEAVY weight training or anaerobic training and 3 days of moderate to hard cardio or HIIT training. This way you develop your muscles to look good, without worrying about losing weight, I don't think you need to lose weight.
Thank you sooo much. I was thinking the same thing, that she doesn't need to lose weight. I am 3 inches shorter than her, probably 15 years older, but 140 is my goal.0 -
I have no idea how anyone sticks to 1200 calories. I eat 6 times a day and there is no way I can spread out 1200 calories to get me through my day that starts at 5:30am and ends at 10:30/11pm. I find it hard to stay under 2000 even with my exercise calories. I feel like I burn through everything I eat. The healthier I eat the quicker I get hungry. What the heck is wrong with me. lol
Ditto, 5 times a day most days. By 8pm I am hungry again after dinner, I try not to eat after that and use water to fill me. Nothing wrong with you...0 -
Your right smack dab in the middle of a healthy BMI. Don't torture yourself.
When I was your age. I always thought I was fat and wanted to lose another 5 or 10 lbs.
Turns out I made myself miserable and wasted a lot of time for nothing when I could have been out living my life and having fun and being happy!!!!
The one thing I would advise it's to keep track on and off to have an idea of what it takes to maintain your healthy weight as your age changes. As you get older bit by bit your metabolism slows down and it'll take fewer and fewer calories to maintain your current weight.
I plugged in my height, weight and age to get my maintain calories for where I was at 23 and also for where I was at at 49
At 23 I weighed 130 and it takes 1770 cals to maintain that.
At 49 I weighed 175 and it takes 1810 cals to maintain that.
THAT"s a DIFFERENCE OF 40 CALORIES.... really, not a lot.
THAT"s a DIFFERENCE OF 40 POUNDS.... really is a lot.
Keep healthy! Keep Strong!
Your body is vehicle that has to get you through the rest of your life.
Make sure it can get you where you want to go!
Good Luck0 -
Yes, I am 20. :] And thank you! I'll set it to 1 lb a week and continue exercising. What is anaerobic training? Can you give examples of the exercises I should do? Thanks for helping me out!
http://en.wikipedia.org/wiki/Anaerobic_exercise
That is a good definition of anaerobic. And I agree with that type of exercise. You will only slow your metabolism and make it harder to tone if you don't eat more calories. I would highly suggest you get a body fat caliper and take measurements. By doing that, we can calculate what your lean body mass is, then be able to calculate your Basal Metabolic Rate. Judging by your figure, if you want to get the ripped type look, you will significantly need to increase your calories.
There are several programs that can help you get the look you want... p90x, turbo fire, chalean extreme, jillian michaels 30 day shred, etc.... These are all curcuit type exercise programs and create big success pending you eat. Based on a simple BMR calculator, you should be eating nothing less than 1500 calories to maintain weight (not including the calories you burn during workouts). Mean, if you burn 400 calories each workout, you should be around 1800 calories. Now, considering you have a lower body fat since you have ab definition, I am going to guess your body fat is around 15%-17%. By utilizing the Katch-McArdle calculation (utlizing body fat% to calculate BMR) your BMR is 1800 calories. This means, you burn 1800 calories a day by doing nothing... aka sleeping. If you take that and add in your workout calories, you should by around 2200.
In short, you probably eat 1000 calories too little. This slows your results because your stomach goes in starvation mode. Hopefully I made this simple for you.0 -
I just took a look at todays diary, you've barely eaten anything of nutritional value, no veggies at all. You must be so hungry. You need more good food, at least 5 portions (fist sized) of fruit and veg will fill you up for very little calorie consumption.0
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If you are exercising so much you can eat a lot more as your resting metabolic rate is probably a lot higher! x0
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As a female you'll be around 1200 for weightloss. I'm 5'8 and thats my amount... if you have more calories than that you'll either maintain your weight or loose it extremely slowly...
Also you can eat loads of calories and still feel 'starving'. Make sure you are eating foods of substance and lots of fibre. Make your salads huge for example. (but use balsamic vingar for dressing)
Sorry but I don't agree!
I think 1200 is a bare minimum for most people to survive on, and I am amazed at how many people eat so little and don't just give up, for me I would not be able to stay so low very long without losing motivation.
I'm 5'4" and steadily losing weight eating more than 1500 net calories.
Of course, everyone is going to have different requirements but I'm very sure that many people will lose weight eating more than 1200.
It is true that everyone has different requirements and it is best to do what you feel is right for you, but i think it is important to make an accurately informed decision. Remeber it's not really so much about the calories (although they are important), it's more about the chemical compounds that they contain. I am a biomedical scientist and most of what i do is biochemistry. Make sure your calories are made up of foods that are a good source of nutrition. And my advice it to not just believe any advice regarding the metabolism of stored triglycerides and the hormones involved in this process, not even mine. Unless is it from a reliable biochemistry textbook or peer reviewed medical/biomedical/biomedical journals. Remember that people make money from different diets. The people who give you advice that don't have an understanding of biochemistry although well meaning are just passing on what they have read or watched caused they don't know any better. Although some of what you read may be true it is better to know for sure.0 -
I also want to mention one more thing, if you aren't eating enough calories, you might be losing weight, but a lot of that weight loss if from muscle loss. It is very important to get the correct amount of calories in your system which is made up from the proper foods... carbs/proteins/fats are the keys.0
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