Calories intake

judy38519
judy38519 Posts: 11 Member
edited November 20 in Health and Weight Loss

Hello, I'm very new to tracking calories intake.
I'm 57 kg and 158cm. My activity level is lightly active, and I workout 5-6 days a week.
MPF said that my cal intak should be 1230 if I want to lose 0.8kg per week, but I had a body composition measurement with InBody. And it says my body fat is 35.2% and my BMR is 1188.

Should I still set my cal intake as 1230?
Also, with that I will be able to count my macros, right?

Thank you so so much in advanced.

Replies

  • rmgnow
    rmgnow Posts: 375 Member
    edited July 2017
    I don't think BMR (base metabolism rate) is very unreliable. It changes depending on what you do and what you eat.
    You're in a normal BMI range.
    I would go with 1400 Cal's per day of I really wanted to be aggressive
  • Blitzia
    Blitzia Posts: 205 Member
    Yes, stay with 1230. Your BMR is the amount of calories your body will burn if you were basically comatose - that number is the bare minimum of calories you need to eat. Since you're not in a coma, you will burn more than 1188 calories just by going about your daily business. If you put your stats into MFP and 1230 is the number it recommended, that's how much you should eat.

    Since you are exercising in addition to being lightly active, you may want to track your exercise and eat the additional calories that MFP recommends. Either way, keep track of how much weight you're losing. If you're losing more or less weight than your goal, readjust the number of calories you're eating and see how it affects your rate of loss.
  • AnnPT77
    AnnPT77 Posts: 34,631 Member
    Blitzia wrote: »
    Yes, stay with 1230. Your BMR is the amount of calories your body will burn if you were basically comatose - that number is the bare minimum of calories you need to eat. Since you're not in a coma, you will burn more than 1188 calories just by going about your daily business. If you put your stats into MFP and 1230 is the number it recommended, that's how much you should eat.

    Since you are exercising in addition to being lightly active, you may want to track your exercise and eat the additional calories that MFP recommends. Either way, keep track of how much weight you're losing. If you're losing more or less weight than your goal, readjust the number of calories you're eating and see how it affects your rate of loss.

    Endorsed.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    Just fill out your info in the profile and set to sedintary to see what you get. It's very accurate.

    Why doesn't his keep coming up. Isn't the profile tool clear enough?
  • judy38519
    judy38519 Posts: 11 Member
    Jthanmyfitnesspal wrote: »
    Just fill out your info in the profile and set to sedintary to see what you get. It's very accurate.

    Why doesn't his keep coming up. Isn't the profile tool clear enough?


    Thank you, but I don't understand the last part of your answer.
  • judy38519
    judy38519 Posts: 11 Member
    Blitzia wrote: »
    Yes, stay with 1230. Your BMR is the amount of calories your body will burn if you were basically comatose - that number is the bare minimum of calories you need to eat. Since you're not in a coma, you will burn more than 1188 calories just by going about your daily business. If you put your stats into MFP and 1230 is the number it recommended, that's how much you should eat.

    Since you are exercising in addition to being lightly active, you may want to track your exercise and eat the additional calories that MFP recommends. Either way, keep track of how much weight you're losing. If you're losing more or less weight than your goal, readjust the number of calories you're eating and see how it affects your rate of loss.

    Thanks!!
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    judy38519 wrote: »
    Jthanmyfitnesspal wrote: »
    Just fill out your info in the profile and set to sedintary to see what you get. It's very accurate.

    Why doesn't his keep coming up. Isn't the profile tool clear enough?


    Thank you, but I don't understand the last part of your answer.

    I think she meant "does" and not "doesn't". People ask about calorie goal all the time. MFP gives everybody a calorie goal at startup. I too wonder why you wouldn't trust that number, or at least try it and see what happens.
  • KNoceros
    KNoceros Posts: 326 Member
    I don't know what your final target it but .8kg/wk (1.5lb/wk ish) is quite aggressive for someone who is already a "normal" weight.
    If you're concerned about your body fat percentage you may consider "recomp" rather than weight loss.
  • judy38519
    judy38519 Posts: 11 Member
    kommodevaran wrote: »
    judy38519 wrote: »
    Jthanmyfitnesspal wrote: »
    Just fill out your info in the profile and set to sedintary to see what you get. It's very accurate.

    Why doesn't his keep coming up. Isn't the profile tool clear enough?


    Thank you, but I don't understand the last part of your answer.

    I think she meant "does" and not "doesn't". People ask about calorie goal all the time. MFP gives everybody a calorie goal at startup. I too wonder why you wouldn't trust that number, or at least try it and see what happens.

    Oh it's not that I don't trust it, I am just having some questions that's all.
  • judy38519
    judy38519 Posts: 11 Member
    kathrynhoward84 wrote: »
    I don't know what your final target it but .8kg/wk (1.5lb/wk ish) is quite aggressive for someone who is already a "normal" weight.
    If you're concerned about your body fat percentage you may consider "recomp" rather than weight loss.


    Hello, yeah I'm more concerned about body fat percentage than my body weight. That is why I'm trying to figure the calorie intake and then try to figure out the macro.
    Is that the right thing to do?
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    edited July 2017
    At 5'2 and 127lbs Your deficit is a little aggressive for the amount of weight you have to lose. You will lose more muscle than you need and probably get a little lethargic.

    Consider setting your goal at .5 lbs a week.
    For macros look towards a nutritious diet with .8-1g protein and .35g of fat per lbs of your goal weight. Use carbs for the rest of your calories. (You have no need to be exact just use these numbers as a guide)

    Making some of your exercise resistance/weight lifting will help in muscle retention and also resculpt your body. Do eat back exercise calories as suggested above.

    Here is a link to the recomp thread. Even with a small deficit you can start following the advice there.
    http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat#latest

    Cheers, h.

    ETA: here is a link to some good lifting programmes. A bodyweight or dumbbell programme would be a good start if you have never lifted before.
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • judy38519
    judy38519 Posts: 11 Member
    middlehaitch wrote: »
    At 5'2 and 127lbs Your deficit is a little aggressive for the amount of weight you have to lose. You will lose more muscle than you need and probably get a little lethargic.

    Consider setting your goal at .5 lbs a week.
    For macros look towards a nutritious diet with .8-1g protein and .35g of fat per lbs of your goal weight. Use carbs for the rest of your calories. (You have no need to be exact just use these numbers as a guide)

    Making some of your exercise resistance/weight lifting will help in muscle retention and also resculpt your body. Do eat back exercise calories as suggested above.

    Here is a link to the recomp thread. Even with a small deficit you can start following the advice there.
    http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat#latest

    Cheers, h.

    ETA: here is a link to some good lifting programmes. A bodyweight or dumbbell programme would be a good start if you have never lifted before.
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1


    Thanks a looot!
    I've been lifting for a while until I went to Spain for 6 months as an exchange student. In that 6 months, there were a lot of alcohol and food and very very little workout.
    I'm trying to lose the body fat now. I workout at least 5 times a week, but not really sure about the dieting.
    But now I have a clue! Thanks!
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