Calorie amount help?

remmus102 · October 2017

I’ve been running about 4 miles every other day. I’m 5’4 and 115 pounds. I’m eating 1200 cals a day right now, but I feel so drained that I’m wondering whether I should be eating more, but I don’t want to gain weight. Any suggestions based on my height and activity level?

livingleanlivingclean · October 2017

Are you eating back any exercise calories?
Perhaps slowly work up to maintainance calories?

psuLemon · October 2017

You have little body fat and you exercise. Yes you should be eating more than 1200 calories.

Also, what are you trying to achieve?

jondspen · October 2017

Can't see your diet or exercise diary...so shot in the dark, but according to this site BMR Calculator for a 30 y/o, your base is around 1315...and that's if you lay around in bed all day. I would ball park you need closer to 1500 to maintain, and perhaps as much as 55-65% of that from carbs. BTW, what's your macro ratio now?

Also, ideal-weight-calculator puts your ideal weight between 107.78 lbs and 145.65 lbs, which you are OK but on the low end. I defiantly don't see a need to cut fat anymore, and you could still gain 10 lbs and still be under the half way mark. I realize you don't want to gain, but you should really up your calories to accommodate your energy output, if nothing more to ensure you don't eat up muscle. Perhaps go with 25/25/50 ratio, and incorporate a BCAA supplement to keep away from muscle loss, and boost performance[Ref 1].