1,800 calories per day

Heppers16
Heppers16 Posts: 18 Member
in Health and Weight Loss
Hi,

IIFYM suggests for weight loss that I eat 1,800 calories per day. I have dropped weight before on about 2,000 calories per day and got in good shape before but I was using my bike to get to work everyday which will have shifted about 200 per day easily. 1,800 feels very low though as I do seem to be craving food all day long. My P/C/F usually equate to p 170 / C 150 / F 75

Is it just a matter of carrying on at this amount until my appetite starts to reduce? I would say I feel satisfied at about 2,300 typically. My TDEE is 2,148 which seems very low. I am 170lbs /12 stone, 30 year old guy and I train 5 days per week on the mornings. I believe my diary is open for anyone wanting to take a look to help.

Thanks :)

Replies

  • SezxyStef
    SezxyStef Posts: 15,267 Member
    I can lose on 1800 a day...1/2lb a week...what is your weekly goal? 42 YO woman, work out 6x a week (weights/cardio)

    I don't trust websites per say as they are guesses based on assumed exercise and LBM...

    If you want your TDEE try this formula...but keep in mind you have to be accurate with intake which means using a food scale and logging using the correct entries.

    Total calories consumed +(total lbs lostx3500)/#days (typically 2-4 weeks worth of logging)

    and no your diary isn't open.

  • Francl27
    Francl27 Posts: 26,371 Member
    I can't imagine that your number is accurate. My TDEE is 2200 and I'm a 37 5'5" 134 pounds woman.

    Go to http://scoobysworkshop.com/calorie-calculator/ and calculate your TDEE again.
  • sixxpoint
    sixxpoint Posts: 3,529 Member
    edited August 2015
    First, you need to make sure your TDEE is correct. What is your height and approximate bodyfat %? Look at google images to gauge your bodyfat %. It will give you a decent estimate. What does your training routine entail?

    Second, the range for protein intake in active individuals is 0.6 to 0.8 grams protein per 1 lb. bodyweight (based on your current weight). That means your daily range should be between 102-136 grams protein per day. Consuming more protein than this is not promoting new muscle synthesis. Your dietary fat goal of 75 grams is good. If anything, you could eat more fat and carbs. Protein is the most expensive macronutrient in the supermarket so it is kind of silly to fill your 50% of your refrigerator space with pricy steaks, tuna, and chicken breasts when you don't need to.
  • Heppers16
    Heppers16 Posts: 18 Member
    Hi Stef,

    My weekly goal would be about 1 pound per week. I have opened my diary now and despite the ups and downs the 'Average bar' on the calories graph at the end of the week is showing 1,818 calories.

  • WBB55
    WBB55 Posts: 4,131 Member
    Heppers16 wrote: »
    Hi Stef,

    My weekly goal would be about 1 pound per week. I have opened my diary now and despite the ups and downs the 'Average bar' on the calories graph at the end of the week is showing 1,818 calories.

    1818 net or gross calories? Do you log exercise or sync MFP with something like a FitBit?
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    http://scoobysworkshop.com/calorie-calculator/

    30 year old male, with your stats, 5 days a week work out 2177 to lose. TDEE is 2721
  • msf74
    msf74 Posts: 3,498 Member
    Heppers16 wrote: »
    My TDEE is 2,148

    How did you calculate that?

    One of these two scenarios is more likely:

    1) I am the current women's figure skating olympic world champion
    2) The calculation of your TDEE is inaccurate

  • Heppers16
    Heppers16 Posts: 18 Member
    Francl - My TDEE on your link comes back about the same - TDEE 2,163.
    Sixxpoint - TDEE appears to be correct. I am 5'9 inches bodyfat estimate about 15% - 17%. My weight is 12.0 to 12.1 stone. I agree about the protein so I have at times got it down to about the 150 mark.
    WBB - It is net calories. If I do cardio I will have eaten 2000 cals, burnt off 500 and finished on 1,500 which is 300 below 1,800. I do cardio just once per week and weights four times a week. If I do weights for an hour I do not log this as anything.
  • sixxpoint
    sixxpoint Posts: 3,529 Member
    edited August 2015
    You can't subtract calories if you're basing your goal on TDEE. That formula incorporates exercise/activity for you. If you are lifting heavy, sweating, and actually working out hard 5 times per week, then your TDEE for maintaining your current weight will be between 2700-2900 cals/day. To cut you would subtract 10-20% from that range.


    A TDEE of 2100 would be if you were a sedentary couch potato, but you're not.
  • Heppers16
    Heppers16 Posts: 18 Member
    Technically speaking I am. I am a Consultant and either sat at a desk all day or driving. It is only 1 hour in the mornings and I do train hard but if I ate at 2721 - 20% = 2,176 I am certain I would gain weight along with plenty of muscle. I have no problem putting muscle on its just keeping them love handles away.
  • WBB55
    WBB55 Posts: 4,131 Member
    Then it sounds like 1800 net is a great place to start.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Heppers16 wrote: »
    Technically speaking I am. I am a Consultant and either sat at a desk all day or driving. It is only 1 hour in the mornings and I do train hard but if I ate at 2721 - 20% = 2,176 I am certain I would gain weight along with plenty of muscle. I have no problem putting muscle on its just keeping them love handles away.

    Try it for two weeks and see where you're at, then adjust from there.
  • Heppers16
    Heppers16 Posts: 18 Member
    Maybe it is just a matter of sticking to it. I know in the past I have been kidding myself with my logging foods but I am weighing stuff now and have got it better but far from perfect. I try to use IIFYM but without going over the top and silly foods.
  • Heppers16
    Heppers16 Posts: 18 Member
    Thanks Lifting4Lis. I will give this a go in a few weeks time and see the outcome.
  • msf74
    msf74 Posts: 3,498 Member
    Heppers16 wrote: »
    Francl - My TDEE on your link comes back about the same - TDEE 2,163.

    I think you are confusing the way the MFP is set up with how TDEE calculators are set up.

    I plugged your details into the same link and your TDEE, which includes an amount for the anticipated amount of exercise you do, comes to about 2,800 cals per day. So, to lose weight you would need to eat somewhere under this (about 2,300 cals per day if you are targeting 1lb weight loss per week.)

    With MFP it excludes exercise from the calculation and expects you to eat back the amount you burn due to exercise. So, you would eat say 1,800 cals + whatever the amount of calories you burned for that day (so, say 500 cals per hour which magically equates to....

    ......

    ......

    wait for it....

    2,300 calories)

  • Heppers16
    Heppers16 Posts: 18 Member
    Hi MSF - I don't want to come across as awkward but I know I am not burning 500 calories with 1 hour of weights on a morning. Maybe 100 - 200 calories max. On the 1 day I do cardio, that will be 400 - 500.
    I will try 2,300 in a few weeks time but I am certain the weight will just pile on haha.
  • msf74
    msf74 Posts: 3,498 Member
    Heppers16 wrote: »
    Hi MSF - I don't want to come across as awkward but I know I am not burning 500 calories with 1 hour of weights on a morning. Maybe 100 - 200 calories max. On the 1 day I do cardio, that will be 400 - 500.
    I will try 2,300 in a few weeks time but I am certain the weight will just pile on haha.

    No, that's fair enough.

    Maybe try 2,100 a day as suggested (so no eating back exercise calories) and see how you go.
  • Heppers16
    Heppers16 Posts: 18 Member
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  • msf74
    msf74 Posts: 3,498 Member
    That does seem low but correct (I presume you have entered your stats correctly and not made any kind of obvious error.)

    I guess it's up to you really. You could try 1,800 cals but if it gets unmanageable don't be afraid to work cals up and assess progress (and perhaps introduce a little more cardio if needs be)
  • Heppers16
    Heppers16 Posts: 18 Member
    msf74 - Thanks. I am 5 foot 9/5 foot 10 I always put (9) to be on the more realistic side, my weight is 169 pounds, I am sat at a desk as we speak. I am 30 though so maybe it is just age too :) I will update accordingly.
  • sixxpoint
    sixxpoint Posts: 3,529 Member
    edited August 2015
    The problem with that calculator is that it does not include bodyfat %.
    Heppers16 wrote: »
    Technically speaking I am. I am a Consultant and either sat at a desk all day or driving. It is only 1 hour in the mornings and I do train hard but if I ate at 2721 - 20% = 2,176 I am certain I would gain weight along with plenty of muscle. I have no problem putting muscle on its just keeping them love handles away.

    If you have love handles, then you are not 15-17% bodyfat.

    Also, if you lift hard and heavy 5x per week for an hour each session, you are not Sedentary. So that is a fundamental flaw in the calculator you are using.

    Try this link instead: http://www.1percentedge.com/ifcalc/

    Judging by how you workout, you would fall in the moderately active spectrum.
  • Heppers16
    Heppers16 Posts: 18 Member
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  • Heppers16
    Heppers16 Posts: 18 Member
    Still looks high to me, but something to consider. 2,100 mark.

    Thanks matey,
  • sixxpoint
    sixxpoint Posts: 3,529 Member
    ^ Don't use that intermittent fasting section of the calculator if you are not following that routine. The second page showing basic info is what breaks down your TDEE for you. All you need to do is add or subtract 10-20% to the TDEE it gives you to bulk or cut.

    And of course.... log calories accurately and maintain your workout routine. Good luck!
  • Francl27
    Francl27 Posts: 26,371 Member
    Heppers16 wrote: »
    q3l2l3fgoznp.jpg

    For what it's worth, for me IIFYM is off by 250 calories. It says 1950 to maintain but I maintain at 2200.
  • Heppers16
    Heppers16 Posts: 18 Member
    Just a little update to say thanks for the advice. I think I seem to be hovering at just below 1900 calories per day and in the last 2 weeks I have dropped 4lbs so that is a good sign. I may up the calories just a little bit if the next few weeks show the same speed on weight loss.
    Cheers guys.

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