1600 Calorie Day Woman
kristinak48
Posts: 110 Member
Wondering what people who have my similar calorie goal for eat for weight loss, just for ideas 
Thanks!
Thanks!
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Replies
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See my food diary.0
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I'm on 1550 if that's any good?1
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This week I made a pound of turkey meat with taco seasoning and like 3 pounds of chicken breast and I portioned them with the 21 day fix containers (I got the cheap generic brand from Walgreens). For breakfast it varies but I usually like eggs with grapes or something of the sort. Then for a snack apple and 1TB peanut butter. Lunch would be the taco meat with brown rice and grapes if I'm still hungry. Then for another snack I'll have chicken and grapes. For dinner is chicken quesadilla with 1 tortilla, cheese, chicken, and 2TB low fat sour cream. Then, I also have sugar free jello on hand (40 calories in the entire box) and have that around for when I can't keep my cravings under control.
I have it all planned out and structured like so but of course sometimes I go off course a bit by eating something else, eating them out of order, or what have you but still staying within my goal (1560 calories)5 -
Right now I average 1,500.
I usually eat a serving of oatmeal for breakfast, PB2 and chia seeds. I add berries if I have any.
Lunch I have lots of veggies/rice/barley/tofu.
Dinner could be anything fitting my calories for the day.3 -
It nice to see something other than the 1200 limit which is way to low in my opinion.12
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I have peanut butter toast with banana and yogurt for breakfast. I do a lot of chicken and rice with a vegetable. Last night we had Cajun Chicken Pasta by SkinnyTaste. A cheese stick and some fruit as usually my snacks. My journal is public (I think) if you want to look at it.2
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I have 2 days a week (W/Sun) where my goal is 1609cal - but you'd have to look at my log from November to get ideas - I fell off the wagon over christmas and just started back up0
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I'm at 1700.
For breakfast, I had: Cap n Crunch peanut butter cereal with milk, and an English muffin, egg, and light Swiss Laughing Cow cheese wedge (378 calories).
For lunch, I'm having: a turkey sandwich with a Laughing Cow cheese spread and spinach on whole grain bread, and a small pack of pretzels (310 calories).
For supper, I'm having a chipotle chicken sausage with sauteed onions and sauerkraut (405 calories).
This leaves me with enough room to put creamer in my morning coffees (129 calories), for a post-workout snack (200 calories), and a little dessert (250 - 300 calories).6 -
It nice to see something other than the 1200 limit which is way to low in my opinion.
;p Some of us are petite and work at a desk..My maintenance estimate is only 1450 calories (+200 if I run that day).... Which is probably why there are so so many of us 1200-1300 calorie folks on here..a lot easier to get over weight when BMR only gives you <1500 calories to stay put.5 -
It nice to see something other than the 1200 limit which is way to low in my opinion.
I agree. When I first started my journey (rather restarted, in July, then fell off the wagon and restarting now), I put in my goal to lose 2 pounds a week because I was feeling ambitious. My calorie goal was set to be 1200 and I tried that for a while but I was hungry all the time and cranky. Needless to say I quickly fell off the wagon and gained back the 15 I had lost and then a few more. Now I'm sticking to 1560. I'd rather lose weight slowly but feel sane about it
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I'm at less than that (about 14-1500)....and just getting back into stuff...but my diary is open so feel free to look. The basics are - eat more veggies and protein and a lot less (not no) carbs....and try to eliminate the snacks! If I do that I can stay within the goals easy enough.....
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I try to get a workout in every day, which brings my allotment up to ~1500. A lot of yogurt, egg salad, stir fried rice & beans (with more vegetables than rice), 1/2 Clif bars. Busy- so mainly just stuff that I can batch cook and portion out, and then just have to grab the containers in the morning on the way out the door.3
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It nice to see something other than the 1200 limit which is way to low in my opinion.
;p Some of us are petite and work at a desk..My maintenance estimate is only 1450 calories (+200 if I run that day).... Which is probably why there are so so many of us 1200-1300 calorie folks on here..a lot easier to get over weight when BMR only gives you <1500 calories to stay put.
shenanigans...i'm 5'2" petite, sit at a desk and losing weight eating 1600-2000 cal a day - my BMR is 1309 (which is the bare minimum that your body burns doing nothing - not taking into account any activity4 -
It nice to see something other than the 1200 limit which is way to low in my opinion.
;p Some of us are petite and work at a desk..My maintenance estimate is only 1450 calories (+200 if I run that day).... Which is probably why there are so so many of us 1200-1300 calorie folks on here..a lot easier to get over weight when BMR only gives you <1500 calories to stay put.
This is a potential factor but I think we see far more people who automatically choose the most aggressive rate of loss, or a rate of loss that isn't appropriate for the amount they need to lose, who end up with a 1200 cal goal when they don't need to be. Additionally there are countless on here who don't understand they are supposed to eat back exercise calories, and then there are many who have always believed that in order to lose weight they must eat low cals or they can't lose.
There are certainly some people (extremely petite, extremely sedentary) for whom 1200 is a requirement to lose but most can lose eating more. And if you can, why would you not want to? As a wise rabbit here used to say, the winner is the one who eats the most and still loses the weight.
Signed,
A petite 42 year old female with a desk job who lost 30 lbs eating 1600-1800 calories.8 -
Me! I am 5'8" with a desk job starting starting on no sugar, no grains. Basically LCHF.0
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I eat 1,600 (around there) everyday! This is my maintenance/slight bulk though, so not sure if you would want to view my diary or not.1
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OP I'm in maintenance now but my diary is open, when I was losing I was eating around 1600-1800 cals as I mentioned above. I haven't changed the foods I eat, just the amounts/calories. Typical day and calorie range for me
Breakfast: Greek yogurt and coffee with flavored creamer or special k breakfast sandwich and coffee. 250-350 cals
Lunch: Smaller portion of dinner leftovers or frozen meal or sandwich/soup or salad from work cafeteria. 400-600 cals
Afternoon snack: Chobani Flip or Kind Bar. 200 cals.
Dinner: Grilled or sautéed protein, starch like pasta, potato or rice, veggies. 500-800 cals.
After Dinner: wine or gelato or Oreos or cheese/hummus. 150-300 or whatever cals I have left for the day.
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When I last checked what MFP estimated for maintenance for my stats, the result was 1400-something (may or may not be accurate, but that is what it gave). (4'10", 135 lb, desk job). For the 0.5 lb/wk loss, it estimates 1240 (+workout calories of course, which are typically 200-300 for a run).
I'm never actually hungry on that, but it leaves almost no room for any tempting junk food one may come across.0 -
WinoGelato wrote: »Additionally there are countless on here who don't understand they are supposed to eat back exercise calories.
But you do not need to eat back the calories you work out necessarily. I keep seeing this advise here when in reality it all depends on the person and what their body needs. This is from this very website, talking about this same issue. http://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/2 -
WinoGelato wrote: »Additionally there are countless on here who don't understand they are supposed to eat back exercise calories.
But you do not need to eat back the calories you work out necessarily. I keep seeing this advise here when in reality it all depends on the person and what their body needs. This is from this very website, talking about this same issue. http://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/
its interesting that a dietician on MFP gives differing advice to the model that MFP is based on (NEAT which expects you to eat back at least a portion of your calories - whereas something like TDEE which takes into account working out when figuring out your daily calories, you don't do that3 -
WinoGelato wrote: »Additionally there are countless on here who don't understand they are supposed to eat back exercise calories.
But you do not need to eat back the calories you work out necessarily. I keep seeing this advise here when in reality it all depends on the person and what their body needs. This is from this very website, talking about this same issue. http://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/
What that article is talking about (but not clearly stated, in my opinion) is that since exercise burns can be overestimated it is usually advisable to only eat back a portion of the calories, to offset that potential for error. Similar to how many people are bad at estimating calories in and it is advisable to use a food scale to help with improving accuracy of the calories in. Both of those are the standard advice many of us offer when helping people understand how to use this program with optimal success.
Once a person has been logging and losing for a period of time they are usually able to use their actual numbers to determine whether the exercise burn estimates are accurate and what portion they should be eating back.
Additionally, 1200 NET is the minimum calorie threshold so anyone set at that calorie target should definitely be eating back calories.
Lastly, this is for the MFP NEAT method which doesn't factor exercise into the calorie target. If a person is using a TDEE calculator and setting a goal from that then they should not be eating back the exercise calories since those were included in the baseline.
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1600 is maintenance for me, and ican largely eat what i want within that. but thats after 2 years of active weight loss and losing 80 pounds .. lol1
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WinoGelato wrote: »WinoGelato wrote: »Additionally there are countless on here who don't understand they are supposed to eat back exercise calories.
But you do not need to eat back the calories you work out necessarily. I keep seeing this advise here when in reality it all depends on the person and what their body needs. This is from this very website, talking about this same issue. http://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/
What that article is talking about (but not clearly stated, in my opinion) is that since exercise burns can be overestimated it is usually advisable to only eat back a portion of the calories, to offset that potential for error. Similar to how many people are bad at estimating calories in and it is advisable to use a food scale to help with improving accuracy of the calories in. Both of those are the standard advice many of us offer when helping people understand how to use this program with optimal success.
Once a person has been logging and losing for a period of time they are usually able to use their actual numbers to determine whether the exercise burn estimates are accurate and what portion they should be eating back.
Additionally, 1200 NET is the minimum calorie threshold so anyone set at that calorie target should definitely be eating back calories.
Lastly, this is for the MFP NEAT method which doesn't factor exercise into the calorie target. If a person is using a TDEE calculator and setting a goal from that then they should not be eating back the exercise calories since those were included in the baseline.
But this is why blanket advise that you MUST eat back the calories consumed during exercise should not be given. Not everyone is the same and as you lose weight your maintenance calories DO go down, healthier foods fill you up more as well as increased water intake. Your body is more 'efficient' and as such your needs change. Which is why the article says to eat some of those calories if you need them, go slowly (spacing out your calories consumed) and check if you are actually thirsty, not hungry.0 -
WinoGelato wrote: »WinoGelato wrote: »Additionally there are countless on here who don't understand they are supposed to eat back exercise calories.
But you do not need to eat back the calories you work out necessarily. I keep seeing this advise here when in reality it all depends on the person and what their body needs. This is from this very website, talking about this same issue. http://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/
What that article is talking about (but not clearly stated, in my opinion) is that since exercise burns can be overestimated it is usually advisable to only eat back a portion of the calories, to offset that potential for error. Similar to how many people are bad at estimating calories in and it is advisable to use a food scale to help with improving accuracy of the calories in. Both of those are the standard advice many of us offer when helping people understand how to use this program with optimal success.
Once a person has been logging and losing for a period of time they are usually able to use their actual numbers to determine whether the exercise burn estimates are accurate and what portion they should be eating back.
Additionally, 1200 NET is the minimum calorie threshold so anyone set at that calorie target should definitely be eating back calories.
Lastly, this is for the MFP NEAT method which doesn't factor exercise into the calorie target. If a person is using a TDEE calculator and setting a goal from that then they should not be eating back the exercise calories since those were included in the baseline.
But this is why blanket advise that you MUST eat back the calories consumed during exercise should not be given. Not everyone is the same and as you lose weight your maintenance calories DO go down, healthier foods fill you up more as well as increased water intake. Your body is more 'efficient' and as such your needs change. Which is why the article says to eat some of those calories if you need them, go slowly (spacing out your calories consumed) and check if you are actually thirsty, not hungry.
As you lose weight and your TDEE goes down then yes, you should adjust your calorie goal accordingly. It is generally recommended to adjust for every 5 lbs lost.
I'm not following how eating satiating foods and drinking water has to do with whether or not one should eat back exercise calories. Those things aren't mutually exclusive. You can eat satiating, nutrient dense foods and drink plenty of water, exercise and eat back some exercise calories in order to have a moderate calorie deficit and fuel your workouts.
In general it is best to create an appropriate deficit for your overall goals. Eating back a portion of exercise calories helps ensure that someone doesn't create too large of a deficit, some of the negative effects of which include: fatigue, hair loss, sallow skin, brittle nails, loss of menstrual cycle, etc.
There are countless users on here all the time who are choosing to lose 2 lbs/week when they have maybe 20 lbs to lose, they are given a 1200 cal goal based on the stats they enter, they hit the treadmill hard and then they don't eat back exercise calories. Giving them the idea that eating back exercise calories is something they can decide whether or not to do based on how they feel is very bad advice.
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WinoGelato wrote: »Additionally there are countless on here who don't understand they are supposed to eat back exercise calories.
But you do not need to eat back the calories you work out necessarily. I keep seeing this advise here when in reality it all depends on the person and what their body needs. This is from this very website, talking about this same issue. http://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/
Right, I don't eat back my exercise calories because they are only between 100-200 a day and I use that as extra deficit. I would think you would only eat back exercise calories if you are burning A LOT.
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kristinak48 wrote: »WinoGelato wrote: »Additionally there are countless on here who don't understand they are supposed to eat back exercise calories.
But you do not need to eat back the calories you work out necessarily. I keep seeing this advise here when in reality it all depends on the person and what their body needs. This is from this very website, talking about this same issue. http://blog.myfitnesspal.com/ask-the-dietitian-should-i-eat-back-my-exercise-calories/
Right, I don't eat back my exercise calories because they are only between 100-200 a day and I use that as extra deficit. I would think you would only eat back exercise calories if you are burning A LOT.
I'm in the same boat as you, 1600 calories. 0/ too few exercise calories to eat back. The foods I eat vary...things I like- fries, pizza, chocolate & things I enjoy like variety of veggies, lentils, avocado, salmon, nuts, beans, ribs, cookies etc
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My goal was 1600/day, but I raised it to 1750-1800 since I started weight lifting 3-4 days a week. I think a lot of my meals still, apply though.
Breakfast: Morngingstar Farms veggie patties. 170 calories for 2, somewhere around 18g of protein and 6g of carbs. They're tasty and keep me going. I had one veggie patty and one fried egg with half an orange for breakfast this morning.
Lunch: Meat/protein and a veggie. I do a lot of leftover chicken with frozen veggies and a pat of butter, or tuna on salad or with chopped up veggies. Today I'm having left-over Katium-Prik Thai with pork, which is garlic pork on a bed of lettuce from a Thai restaraunt.2 -
Yes! Currently losing on 1700. My diary is open to friends so if you'd like to add you can see what I eat there.2
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I eat about that much a day. Breakfast is almost always the same. 2 slices of Nature's Harvest toast plus one boiled egg (I slice it and put it on the toast) and 1/2 banana or 1/2 apple (I share with my husband).
For lunch it's often a salad, some Triscuits with cheese, Greek yogurt, veggie cakes from Ikea, the grilled chicken burger from Chick-Fil_a or McDonald's, or a salad and half a sandwich from Panera. Or dinner leftovers.
Dinner is one whole grain burger bun with one veggie burger on each half (Dr Praeger is awesome; or Morningstar Chickpea). Or we may have a homemade veggie stew or baked fish with some rice and zucchini boats. Or a baked potato and some grilled chicken. Roasted veggies over rice. That kind of stuff. On some occasions we eat less earlier and fit in a Digiorno's Thin and Crispy veggie pizza or a pizza from a local restaurant.
As a treat we have Snyder's veggie chips (I love to eat it with red pepper/artichoke tapenade), Arctic Zero or Halo Top ice cream, and the occasional piece of candy or chocolate if it fits.0 -
Breakfast is usually just brewing cocoa. Lunch is cottage cheese and vegetables with black beans (around 400 calories). Afternoon snack is usually just some fruit and a cup of tea (100-200 calories). Dinner is vegetarian protein of some sort and vegetables with a starch unless the protein is beans (500-600 calories) and my evening snack is a big bowl of air-popped popcorn which varies in size depending on my consumption for the rest of the day. I'm on 1550 calories. Ish. My TDEE varies.0
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