Need some opinions on my calorie intake

David_dv · October 2015

Hey all,

I'm fairly new to MFP, and wanted to get some opinions about my calorie intake, as many people I've talked to think it's really low for me. As a 22 year old male (240 lbs, 6' tall, sedentary - although I work out 3 days a week and log that exercise), it recommends 1640 a day. Now I set my goal to lose 2 lbs a week, which is fairly aggressive, but in just about a month I've dropped around 12 lbs, so it seems to be working great so far. However, I feel hungry pretty much all of the time, and don't want to wreck my metabolism by consuming too little either. Is anyone else in the same spot as me or has gone through something similar, and is feeling good about their calorie intake and results?

Looking for some input!

(Edit - should also mention that I'm hitting my nutrition targets fairly consistently, and accurately measure food and all that)

M30834134 · October 2015

Hi David,

great accomplishment - 12 lb a month! But, as you're finding out, 1600 is just a tad too low.

I'm also 6' and at my heaviest I was 230. I've lost 50 lb and now maintaining at around 180-183. When I started, I set my budget to around 1800 but always ate back about 50-60% of my exercise calories and never felt hungry. Then, as the weight dropped, the budget got reduced and near my goal I was at around 1600. With that setup up I had enough not to feel hungry and not crave foods.

I dont think you're in danger of wrecking your metabolism, but, obviously, the 1600 budget is too low for you as you always feel hungry. In my opinion, you will be well served if you change your goal to 1.5 or 1lb rate of loss, which would give you more calories and reduce your hunger. This will play a huge role in your long term success.

I also think that if you remove a date for your weight loss goal, that will also improve your chances to lose the weight and keep it off. What's the difference if you reach your goal in 6 months or in 4, or in 10? It makes not difference but will improve your morale and motivations as you have no deadline - the weight will come off when it comes off. Some weeks you will lose more, others - less.

I wish you success.

lynn_glenmont · October 2015

I wrote a multi-graf explanation of why you should eat more, and it disappeared.

Short version: losing weight too fast means unnecessary loss of muscle.

12 lbs a month = 3 lbs a week. You might be able to do that at your current weight, if you have about 50 lbs of BF (21% at your current weight), but why make yourself miserable by being hungry all the time AND risk unnecessary loss of muscle.

If I were you, I'd push it up to 1900 calories a day (based on your results so far, that should still give you a loss of 2.5 lbs a week, or maybe 2 lbs a week if some of your loss so far is water weight loss) for a couple of weeks. If you find you're still hungry a lot of the time, and still losing at least 2 lbs a week, you could push it up to 2150.

Best of luck.

joshuajdouce · October 2015

My advice in short would be just to change your activity level from sedentary to lightly active if your working out 3-4 times a week that will probably increase your calories by a couple hundred and keep doing what your doing. This Is just my experience.
I've lost 34lbs and I'm 6ft 23 yr old male so very similar to yourself I worked out 5 times a week and just hit my goals every week was loosing 2-2.5 pounds per week

daveejane · October 2015

Well done to you all, you all have done amazing !!

Montepulciano · October 2015

MasterVal wrote: »

Hi David,

great accomplishment - 12 lb a month! But, as you're finding out, 1600 is just a tad too low.

I'm also 6' and at my heaviest I was 230. I've lost 50 lb and now maintaining at around 180-183. When I started, I set my budget to around 1800 but always ate back about 50-60% of my exercise calories and never felt hungry. Then, as the weight dropped, the budget got reduced and near my goal I was at around 1600. With that setup up I had enough not to feel hungry and not crave foods.

I dont think you're in danger of wrecking your metabolism, but, obviously, the 1600 budget is too low for you as you always feel hungry. In my opinion, you will be well served if you change your goal to 1.5 or 1lb rate of loss, which would give you more calories and reduce your hunger. This will play a huge role in your long term success.

I also think that if you remove a date for your weight loss goal, that will also improve your chances to lose the weight and keep it off. What's the difference if you reach your goal in 6 months or in 4, or in 10? It makes not difference but will improve your morale and motivations as you have no deadline - the weight will come off when it comes off. Some weeks you will lose more, others - less.

I wish you success.

Lovely and well said.

rankinsect · October 2015

Estimates are just that - estimates. I'd probably discount your first week's results (often a lot of water loss) and then extrapolate your actual calories burned from the rest of your results.

I'm at about 270 and losing pretty well (apart from some recent water retention that's irritating) on 1800/2200 for my rest/exercise days. Right now losing around 2.5 per week when I don't retain water.

FrankWhite27330 · October 2015

I have lost over 40pbs and I started at 15 to 100 calories. 511 262 lbs now I'm at close to 2k a day working out 4 days a week. I slowed down to about 1 lb a week. Feel great and My strength is on the rise

David_dv · October 2015

Thanks all for the input! I'll probably adjust my level of activity, as that probably will be more accurate with what I'm doing. I appreciate the responses.

Need some opinions on my calorie intake

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