more active, more calories?

dredres
dredres Posts: 5 Member
edited November 2024 in Food and Nutrition
I changed my diet and fitness routine over a month ago. Things are going great, losing weight and inches and building muscle. As I continue to become more active and athletic at what point do I increase my caloric intake? I'm hungry. I'm feeling kinda tired but also maybe a little PMS. I weigh 163 now, 5'10" female (obvs, the PMS) 33 y/o. I am consuming 1200-1400, netting 1000 but maybe less since I'm finding it hard to find accurate burn calculations for C25k, which I love and do three times a week, Daily Burn video that burns about 400 calories with additional arms and abs three days, one day off. Sometimes that's a cheat day too

Replies

  • bmchenry02
    bmchenry02 Posts: 233 Member
    NOW! only netting 1,000 calories isn't enough. Have you tried an online calculator to find your TDEE? I'm 5'8" 128 and weight lift 4 days a week with minimal cardio. My TDEE is 1800.
  • kk_inprogress
    kk_inprogress Posts: 3,077 Member
    Without more information, my first instinct is that your caloric intake is too low. I think with an increase in calories, your workouts would be better fueled and you would see an alleviation of the hunger and fatigue you're feeling. Don't be afraid of increasing slowly (100-200) cals a day and see what happens. 200 calories a day @ 7 days is 1400 calories, so if a pound is 3500 calories, it can't hurt you to try! The worst case scenario is an increase of less than half a pound.

    Check out your TDEE, as noted above and go from there...mine was higher than I thought and I started losing weight again after increasing my calories.
  • dredres
    dredres Posts: 5 Member
    Thanks! I think a small increase is a good way to start. Implementing that today. I did use TDEE calc and its between 2300 and 2400
  • kk_inprogress
    kk_inprogress Posts: 3,077 Member
    dredres wrote: »
    Thanks! I think a small increase is a good way to start. Implementing that today. I did use TDEE calc and its between 2300 and 2400

    Awesome! You're right to increase slowly! Good luck :)
  • bmchenry02
    bmchenry02 Posts: 233 Member
    Super! Keep good track in MFP and you'll be on your way!
  • loulamb7
    loulamb7 Posts: 801 Member
    dredres wrote: »
    Thanks! I think a small increase is a good way to start. Implementing that today. I did use TDEE calc and its between 2300 and 2400

    If you're using TDEE, the suggested calories goal for weight loss is TDEE-15% or 20%. So you should target 1880 to 2000 calories. Increase slowly and monitor results. Don't overreact to daily fluctuations. If using TDEE, don't eat exercise calories back.

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