Calorie Issues
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 -
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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 -
rheddmobile wrote: »Full fat Cheese and dairy, nuts, avocado, butter, cooking oil, fattier cuts of meat. If you're eating skinless boneless chicken, eat the skin.
I would love to know who wooed this and why. Is there some disagreement with the idea that these are keto diet friendly foods which are also high in calories?7 -
These "can't eat all my calories" threads pop up on a daily basis. Today alone we've had 3. Honestly, do you really need people to advise you on how to eat? You came here because you were overweight. That comes from eating too much. So just eat, you have past experience.
It seems that these threads are started by people doing some form of extreme diet that cuts down a macro (like keto or lo carb). Eating that much protein is not that easy and it is also more expensive. Since they have eliminated the stuff (carbs) that they used to overeat they can't figure out what to do to stay in the diet. It does seem ridiculous or ironic though--if they had the problem of undereating they wouldn't need to lose weight in the first place!7 -
rheddmobile wrote: »Full fat Cheese and dairy, nuts, avocado, butter, cooking oil, fattier cuts of meat. If you're eating skinless boneless chicken, eat the skin.
^^This. Keto is supposed to be higher in fat, with moderate protein. If you want to eat keto, you need to make sure to fuel your body. Keto suppresses appetite, so it can take effort to get your calories in, but adding fat can help. Also, exercise will let you eat a little higher carb, especially shortly before the workout. That's a good time to get a little more fruit in. You are harming your body by under-fueling, and losing too quickly. Raise your calories, and get the protein you need, but your diet shouldn't be almost all meat.
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I am limiting my carbs to 100g a day in order to lose. I am carb sensitive. I have been eating denser foods and often cannot eat the 1300 cals recommended. I'm concerned that I average about 1000 a day. This may be too low.0
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Pawatergirl wrote: »I am limiting my carbs to 100g a day in order to lose. I am carb sensitive. I have been eating denser foods and often cannot eat the 1300 cals recommended. I'm concerned that I average about 1000 a day. This may be too low.
When you say denser foods, I assume you mean things that are more filling (greater volume), but low calorie, like maybe lots of vegetables? Yes, eating that low calorie is harmful. I'm not sure what you mean by carb-sensitive (maybe insulin resistant?), but lower carb is fine, as long as your caloric and nutritional needs are met. Bumping your fat intake a bit is an easy way to up your calories to what you need, and generally the way to go if your other nutritional needs are covered, and particularly if you want to stay lower carb.1 -
Those of us who need/ed to lose got to that point because we overate. By over-correcting and under eating, you’re just trading one potential health problem for another and that’s not what you started out to do. You began this in order to become more healthy.
Add some cheese, nuts, nut butter, avocado, etc. to your day to get your calories up.7 -
rheddmobile wrote: »rheddmobile wrote: »Full fat Cheese and dairy, nuts, avocado, butter, cooking oil, fattier cuts of meat. If you're eating skinless boneless chicken, eat the skin.
I would love to know who wooed this and why. Is there some disagreement with the idea that these are keto diet friendly foods which are also high in calories?
"Woo" has a double meaning on mfp. The first is for use to tag the kind of bs that Mercola, Dr. Oz, GOOP, or Food Babe might spew, the second is more of "yay--I agree with you". I'm betting it was the latter here.1 -
Thanks for the advice. I will add more fat to my diet.1
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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.
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?
Speaking from experience... You get there by being extremely lazy for a very long period of time (a decade) plus QUICKLY eating giant meals every day before your stomach can even tell you you're full. I'd regularly eat entire pizzas in about 10 minutes lol. On top of that, i'd munch on high calorie but "not filling" snacks 24/7.
My high was 256, and while watching what I eat I struggle to eat more than 800-1000 calories a day. I'm just not hungry when I eat small healthy meals. I lost 6 freaking pounds during my 5th week of dieting, which is 3 times the safe limit.
I can understand where the OP is coming from. I find myself throwing things in my mouth (while feeling very full) because I haven't ate enough and I still find myself not reaching my calorie goal and averaging about 3.5 pounds a week loss. I lift and exercise, and haven't notice any fatigue or strength loss yet so I haven't been too worried.
OP lost 40 pounds in 1 1/2 months though... No way that's not going to cause problems and has to be at least 50% muscle loss.0
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