Short Girls + Exercise + Calories

I use "in place of a road map" as above. Right now I am aiming for 1725 cals, that includes exercise.

My calories are 1600 at the moment. I workout 4-6 days a week. Cal burns range from 300 to 1600. If I do a 600+ burn, I will eat some of them back. When I do, I usually end up eating 1800-2000 cals on these days.

Check out the link another posted posted that leads to a thread started by MFPer Heliotsdan - http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

It'll give you a detailed walkthrough (with pictures even) on finding your TDEE and calculating what you should be eating.

Or for a different version to figure out your TDEE, as well as some great advice...check out:

http://www.myfitnesspal.com/topics/show/833500-what-do-i-do-common-sense-cliff-notes



Also, if you are worried about the calorie intake, I also suggest you read this thread that has numerous people who met their goals and are maintaining. Some for years and they also provide their calorie intake and how often they work out.

http://www.myfitnesspal.com/topics/show/816542-let-s-hear-it-for-maintainenance


For more information about fitness and nutrition, I highly suggest checking out and joining this group:

http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

Read all the stickies. It's great information to know.

I'm 5'2 and with cleaning up diet from holiday to drop, I'll range 1300 - 1500 cals. I do include a higher and a medium calorie day on the weekend, as I don't want to keep calorie deficit too long. My exercise right now is 4 days strength and 3-4 days cardio. Once I hit my goal weight I'll find my range to maintain and even add some calories as I'd like to gain back strength and muscle. During this stage I'll average more 1600-1800 calories as my workouts progress, but cut back a few days if I feel weight coming back on.

I'm 5'0. I follow my Fitbit's calorie suggestion (which is based on my individual stats and activity level). Their suggested consumption is usually 1200 calories per day (sometimes more for an active day, rarely less because chasing a toddler helps keep me at least marginally active). It starts me off at 900 calories for the day and adds on as I become more active. By the end of the day, I am typically netting 900.

Like another poster mentioned, a lot of people on this site really push eating back your exercise calories and, while it is good in theory and a lot of people have had success with it, there are many other programs and sites and doctors/trainers that do not use net calories. It's up to you whether or not to eat them back.

For me, if I'm hungry, I eat, but so far, I've been perfectly pleased at 1200, and I'm actually eating real meals, not rice cakes and Lean Cuisines. Yesterday I had a small bowl of cereal for breakfast; a grilled chicken breast, over a cup of spinach with a tbsp of real butter, and a dozen grapes for lunch; Chinese chicken with broccoli with 1/2 a cup of rice and two springs rolls for dinner; and a k-cup chai latte at the end of the day. I honestly don't even know how I would have eaten more.

Eating back my exercise calories my calorie goal is 1545-1625, giving me a net of 1200, but I'm constantly under goal by 100-200 calories (trying to work on this).

I'm used to eating far fewer calories because before I started paying attention to eating better and exercising I was skipping breakfast and lunch, and only having and after work snack and dinner, and was usually netting about 800 calories a day if that.

Haven't gained but haven't lost either....but I've only been at it for 2 weeks this time. Other times ( I tend to yo-yo) I've noticed it takes a long time to see the scale move. It usually takes me about 3 months to lose 5lbs.

I'm 4'11.5" tall, and am 117lbs.

I upped mine. I workout 5 times a week min for a hour and burn about 800-1000 calories when I do. It's really hard for me to eat back my calories because I feel like it negates my hard workout. I unwisely decided to ignore advice here and not eat my calories back, leaving me with net calories of 300-600 a day for the last two weeks... I thought I would drop weight like crazy but I only dropped 1 pound. I was losing 2-2.5 pounds before that and I was eating so much more. I'm upping my calories back to 1200 net again as of yesterday so hopefully that'll do something.

bump

I'm 5'2", 143 pounds and eat just under 1,800 calories a day without exercise. I work a part time job that has me on my feet and moving a lot though. Find the user named "heybales" there's a spreadsheet on his profile that I use to crunch all my numbers. It seems to be more accurate than In Place of a Roadmap for me.

mareeee1234 wrote: »

Thanks for all these replies again! I am definitely upping my calories to 1700 for now, and may drop it down to 1500 after about 2 weeks, depending on how it goes.

These replies mean so much, cause I was thinking 1700 was wayyy too much for my height, but its comforting to know that other short girls out there that work out are netting around that I really needed some reassurance!!

I'm also changing my routine - cardio is doing no good for me anymore when it comes to decreasing my body fat!

I'm starting 5x5 Stronglifts on Monday

This is a long shot because this forum was two years ago, but ive been reasearching loads of forums and you've asked exactly what I wanted to know I'm 5ft 1, ive just upped my calories and started lifting again because I was netting at 1000 and eating 1200 and stopped loosing for 3 weeks, ive just upped to 1500-1600 and netting 1200-1300, can I asked if it worked for you? as this was before you started it, would be a massive reassurance for me I'm using TDEE method so I don't eat back calories so I have it set for 1600 daily but I range from 1500-600

4'10"
53 years old
112 lbs.

According to my Fitbit (which I think is quite accurate, or if anything slightly under estimates) my TDEE averages around 1700-1725 a day. Exercise includes 30-60 minutes of brisk walking every day, weights three times a week and lots of normal movement throughout the day doing house and yard work. Yesterday I worked outside a good part of the morning picking up brush and going up and down hill a lot, plus a short (30 minute) walk and my TDEE was 1937. It can go as low as 1425 on a couch potato day.

I'm a short cardio bunny.

5'2"
~125 pounds
run 20 - 30 miles per week.


I've been eating all my FitBit calories for a year and have maintained within a +/- 3 pound range. My TDEE averages 2100 per day, 1600 net. 1700 sounds about right for you Good luck!