Calorie Issues
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spencerrhees
Posts: 9 Member
My recommended calorie intake per day is 2200, I eat normally, feel very full, and workout and can barely consume 1500 calories. Is my recommended wrong or am I just not eating enough?
Any and all help/advice is appreciated. Thanks!
Any and all help/advice is appreciated. Thanks!
1
Replies
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Without giving any information other than being a male it is hard to say, but most younger, average size men eat in the 2000+ range. 1500 is the bare minimum for a man and even low for many women. Your calorie determination is based on your BMR (sex, age, height, and weight) times your activity level less your chosen deficit. It appears you just started counting, so it is most likely that you are under estimating your foods. It is highly recommended that all foods be weighed rather than measured or estimated (therefore 1 medium apple). Also make sure you choose good entries (green checks are verified). Also, you are meant to add on exercise calories and eat those as well. You can open your diary to friends or public and have others take a look if you like.3
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How accurate is your logging? Are you using a food scale for all solids? Measuring cups/spoons for all liquids? Using accurate entries? Logging everything you put in your mouth?
If your logging is 100% accurate start looking into eating more calorie dense foods - full fat dairy, nuts, nut butters, avocados, nothing "diet", etc...1 -
If you wish, provide stats:
- sex
- age
- height
- current weight
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are you trying to gain or lose weight? stats?
im a 5'1 40 year old female and maintain on 1500-1600.2 -
dwilliamca wrote: »Without giving any information other than being a male it is hard to say, but most younger, average size men eat in the 2000+ range. 1500 is the bare minimum for a man and even low for many women. Your calorie determination is based on your BMR (sex, age, height, and weight) times your activity level less your chosen deficit. It appears you just started counting, so it is most likely that you are under estimating your foods. It is highly recommended that all foods be weighed rather than measured or estimated (therefore 1 medium apple). Also make sure you choose good entries (green checks are verified). Also, you are meant to add on exercise calories and eat those as well. You can open your diary to friends or public and have others take a look if you like.
I measure everything that I consume, I eat mainly meats. I'm a male 19 6'1 268 lb, I run a mile a day and workout for 30-45 minutes a day. I just physically can't eat that many calories.4 -
spencerrhees wrote: »dwilliamca wrote: »Without giving any information other than being a male it is hard to say, but most younger, average size men eat in the 2000+ range. 1500 is the bare minimum for a man and even low for many women. Your calorie determination is based on your BMR (sex, age, height, and weight) times your activity level less your chosen deficit. It appears you just started counting, so it is most likely that you are under estimating your foods. It is highly recommended that all foods be weighed rather than measured or estimated (therefore 1 medium apple). Also make sure you choose good entries (green checks are verified). Also, you are meant to add on exercise calories and eat those as well. You can open your diary to friends or public and have others take a look if you like.
I measure everything that I consume, I eat mainly meats. I'm a male 19 6'1 268 lb, I run a mile a day and workout for 30-45 minutes a day. I just physically can't eat that many calories.
How stable has your weight been while doing all of this on 1500 cals/day (and over what period of time) ?3 -
spencerrhees wrote: »dwilliamca wrote: »Without giving any information other than being a male it is hard to say, but most younger, average size men eat in the 2000+ range. 1500 is the bare minimum for a man and even low for many women. Your calorie determination is based on your BMR (sex, age, height, and weight) times your activity level less your chosen deficit. It appears you just started counting, so it is most likely that you are under estimating your foods. It is highly recommended that all foods be weighed rather than measured or estimated (therefore 1 medium apple). Also make sure you choose good entries (green checks are verified). Also, you are meant to add on exercise calories and eat those as well. You can open your diary to friends or public and have others take a look if you like.
I measure everything that I consume, I eat mainly meats. I'm a male 19 6'1 268 lb, I run a mile a day and workout for 30-45 minutes a day. I just physically can't eat that many calories.
Not to be rude, but how did you get to 268 lbs if you "can't eat that many calories"?
Is your goal weight loss? Are you losing weight at your 1500 calories per day?
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Maybe open your diary? If you eat mainly meats it's possible that you are actually eating more than you think because the entries in MFP for meats can be wildly different.2
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spencerrhees wrote: »dwilliamca wrote: »Without giving any information other than being a male it is hard to say, but most younger, average size men eat in the 2000+ range. 1500 is the bare minimum for a man and even low for many women. Your calorie determination is based on your BMR (sex, age, height, and weight) times your activity level less your chosen deficit. It appears you just started counting, so it is most likely that you are under estimating your foods. It is highly recommended that all foods be weighed rather than measured or estimated (therefore 1 medium apple). Also make sure you choose good entries (green checks are verified). Also, you are meant to add on exercise calories and eat those as well. You can open your diary to friends or public and have others take a look if you like.
I measure everything that I consume, I eat mainly meats. I'm a male 19 6'1 268 lb, I run a mile a day and workout for 30-45 minutes a day. I just physically can't eat that many calories.
Based on that, assuming your goal is to lose weight, 2200 calories is not wrong. I am 51, 240ish pounds, 5'10" and lose on 1900 or so calories.
There are two possible issues I can think of. First, you are eating more low-calorie high volume foods which fill you up with their volume. Second, you are actually eating far more than you think you are because of mis-measurement of your portion sizes or using incorrect database entries or some combination of the two.
Is what you are eating a big change from what you ate before? If so what were the changes. I can eat 1900 calories no problem even eating nutritious foods.2 -
spencerrhees wrote: »dwilliamca wrote: »Without giving any information other than being a male it is hard to say, but most younger, average size men eat in the 2000+ range. 1500 is the bare minimum for a man and even low for many women. Your calorie determination is based on your BMR (sex, age, height, and weight) times your activity level less your chosen deficit. It appears you just started counting, so it is most likely that you are under estimating your foods. It is highly recommended that all foods be weighed rather than measured or estimated (therefore 1 medium apple). Also make sure you choose good entries (green checks are verified). Also, you are meant to add on exercise calories and eat those as well. You can open your diary to friends or public and have others take a look if you like.
I measure everything that I consume, I eat mainly meats. I'm a male 19 6'1 268 lb, I run a mile a day and workout for 30-45 minutes a day. I just physically can't eat that many calories.
So you got to 268 by pure chance and magical powers where you created something out of nothing?7 -
Ignoring the snark above, I suspect part of the issue is you've gone full in on clean eating of some sort. 2200 calories is not hard to get to, but it can be hard if you are eating only meat and veggies. Add some treats, snacks etc. to your daily routine. It will do a couple of things. You won't get bored with your diet and you can actually hit your goals.
You need to feed your body and your exercise so eating too few calories (and 1500 would be too few for you) will lead to poor performance and other health issues.
Have a beer once in a while. Hell, I had a 1/2 bottle of wine last night.6 -
Unless you had a medical issue or something else you're not sharing, eating 2,200 calories shouldn't be difficult unless you've restricted too many foods from your diet.
If you open your diary or share what some typical days of eating look like for you, we may be able to help with offering some suggestions for foods to help you get to your goal.3 -
standenvernet wrote: »spencerrhees wrote: »dwilliamca wrote: »Without giving any information other than being a male it is hard to say, but most younger, average size men eat in the 2000+ range. 1500 is the bare minimum for a man and even low for many women. Your calorie determination is based on your BMR (sex, age, height, and weight) times your activity level less your chosen deficit. It appears you just started counting, so it is most likely that you are under estimating your foods. It is highly recommended that all foods be weighed rather than measured or estimated (therefore 1 medium apple). Also make sure you choose good entries (green checks are verified). Also, you are meant to add on exercise calories and eat those as well. You can open your diary to friends or public and have others take a look if you like.
I measure everything that I consume, I eat mainly meats. I'm a male 19 6'1 268 lb, I run a mile a day and workout for 30-45 minutes a day. I just physically can't eat that many calories.
How stable has your weight been while doing all of this on 1500 cals/day (and over what period of time) ?
Since October 1st and little over 40 pounds lost.0 -
rileysowner wrote: »spencerrhees wrote: »dwilliamca wrote: »Without giving any information other than being a male it is hard to say, but most younger, average size men eat in the 2000+ range. 1500 is the bare minimum for a man and even low for many women. Your calorie determination is based on your BMR (sex, age, height, and weight) times your activity level less your chosen deficit. It appears you just started counting, so it is most likely that you are under estimating your foods. It is highly recommended that all foods be weighed rather than measured or estimated (therefore 1 medium apple). Also make sure you choose good entries (green checks are verified). Also, you are meant to add on exercise calories and eat those as well. You can open your diary to friends or public and have others take a look if you like.
I measure everything that I consume, I eat mainly meats. I'm a male 19 6'1 268 lb, I run a mile a day and workout for 30-45 minutes a day. I just physically can't eat that many calories.
Based on that, assuming your goal is to lose weight, 2200 calories is not wrong. I am 51, 240ish pounds, 5'10" and lose on 1900 or so calories.
There are two possible issues I can think of. First, you are eating more low-calorie high volume foods which fill you up with their volume. Second, you are actually eating far more than you think you are because of mis-measurement of your portion sizes or using incorrect database entries or some combination of the two.
Is what you are eating a big change from what you ate before? If so what were the changes. I can eat 1900 calories no problem even eating nutritious foods.
I used to work at a pizzeria and so I would bring home food(pizza/wings/sub) from there every night and now I am eating eggs, grilled chicken, steak, pork chops, different veggies etc. I have a very low carb intake, consuming below 30-40 a day.0 -
janejellyroll wrote: »Unless you had a medical issue or something else you're not sharing, eating 2,200 calories shouldn't be difficult unless you've restricted too many foods from your diet.
If you open your diary or share what some typical days of eating look like for you, we may be able to help with offering some suggestions for foods to help you get to your goal.
I eat keto which doesn't allow for many carbs in my diet. So usually what I eat is lower in calories but high in protein.
A typical day of eating consist of 2 eggs in the morning with 1-2 slices of bacon for breakfast. A salad with some protein, chicken turkey beef, and an oil dressing for lunch. For dinner, a cut of meat, pork chop steak chicken breast and some veggie. That's my whole day. Sometimes lunch will get interchanged with lunchmeat and cheese depending on business.0 -
If you've lost 40 lbs in 6 weeks, then you're not eating enough. Add in some calories somewhere. Doesn't need to be carbs, but get some more fat and protein. A safe rate of weight loss is sooooooo much better than an too fast rate.
Take care of yourself.6 -
spencerrhees wrote: »standenvernet wrote: »spencerrhees wrote: »dwilliamca wrote: »Without giving any information other than being a male it is hard to say, but most younger, average size men eat in the 2000+ range. 1500 is the bare minimum for a man and even low for many women. Your calorie determination is based on your BMR (sex, age, height, and weight) times your activity level less your chosen deficit. It appears you just started counting, so it is most likely that you are under estimating your foods. It is highly recommended that all foods be weighed rather than measured or estimated (therefore 1 medium apple). Also make sure you choose good entries (green checks are verified). Also, you are meant to add on exercise calories and eat those as well. You can open your diary to friends or public and have others take a look if you like.
I measure everything that I consume, I eat mainly meats. I'm a male 19 6'1 268 lb, I run a mile a day and workout for 30-45 minutes a day. I just physically can't eat that many calories.
How stable has your weight been while doing all of this on 1500 cals/day (and over what period of time) ?
Since October 1st and little over 40 pounds lost.
Whoa--you've lost 40 lbs in approximately 7 weeks? That rate of loss is not healthy--you are probably cannibalizing muscle. You run the risk of malnutrition/vitamin deficiency, gall bladder issues, low testosterone, hair loss--the list goes on.
Eat more calorie-dense foods. Add some nuts/nut butters/avocado. Also consider adding more vegetables to your diet for some diversity.5 -
Full fat Cheese and dairy, nuts, avocado, butter, cooking oil, fattier cuts of meat. If you're eating skinless boneless chicken, eat the skin.6
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spencerrhees wrote: »standenvernet wrote: »spencerrhees wrote: »dwilliamca wrote: »Without giving any information other than being a male it is hard to say, but most younger, average size men eat in the 2000+ range. 1500 is the bare minimum for a man and even low for many women. Your calorie determination is based on your BMR (sex, age, height, and weight) times your activity level less your chosen deficit. It appears you just started counting, so it is most likely that you are under estimating your foods. It is highly recommended that all foods be weighed rather than measured or estimated (therefore 1 medium apple). Also make sure you choose good entries (green checks are verified). Also, you are meant to add on exercise calories and eat those as well. You can open your diary to friends or public and have others take a look if you like.
I measure everything that I consume, I eat mainly meats. I'm a male 19 6'1 268 lb, I run a mile a day and workout for 30-45 minutes a day. I just physically can't eat that many calories.
How stable has your weight been while doing all of this on 1500 cals/day (and over what period of time) ?
Since October 1st and little over 40 pounds lost.
You are losing weight too quickly. Maybe join the LCHF group here and ask some questions there so you can find out how to do keto without undereating and hurting yourself.6
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