Over exercise calorie goal making me hold on to weight?

Oh lol, about 25 lbs

And how much do you weigh now? PM me if you want to keep it confidential.

1 lb a week.

What is your height, weight, body fat % (if you know it) and occupation/daily activity? I can run the numbers for you.

I'm 5'4 and weigh 155 lbs. I don't know my body fat % and I'm a stay at home mom of 3 kids! I consider myself to be lightly active. Thank you so much!

That gives you the following numbers:

BMR = 1430
TDEE = 2000

Based upon this to lose 1lb per week you should eat 500 calories below your TDEE which would be 1500 calories per day. This is assuming your activity level is accurate or close to accurate. Bear in mind that the output from any formula regardless of of the accuracy of the input is just an estimate, you may need to tweak this +/- 100 calories in 2-3 weeks if you have not seen any results.

FYI I used the Mifflin-St Jeor formula with an activity factor of 1.4 to estimate your TDEE.

1 lb a week.

What is your height, weight, body fat % (if you know it) and occupation/daily activity? I can run the numbers for you.

I'm 5'4 and weigh 155 lbs. I don't know my body fat % and I'm a stay at home mom of 3 kids! I consider myself to be lightly active. Thank you so much!

That gives you the following numbers:

BMR = 1430
TDEE = 2000

Based upon this to lose 1lb per week you should eat 500 calories below your TDEE which would be 1500 calories per day. This is assuming your activity level is accurate or close to accurate. Bear in mind that the output from any formula regardless of of the accuracy of the input is just an estimate, you may need to tweak this +/- 100 calories in 2-3 weeks if you have not seen any results.

FYI I used the Mifflin-St Jeor formula with an activity factor of 1.4 to estimate your TDEE.

Thank you so much for your input! I will try upping my cals to 1500 and play with it from there!! I really do appreciate it!

Additionally, given a 1500 calorie intake your macronutrients should be roughly the following.

Protein: 116g (.75g per lb of body weight)
Fat: 54g (.35g per lb of body weight)
Carbs: 137g (remaining calories go to carbs)

If your workouts are intense you may need to adjust your carbs and fat to give you more carbs in your diet. Also, there is no need to be exact, getting in the ballpark is fine.

I also should clarify that I am not a nutritionist, so take my advice for what it is worth.

When you say "plenty of h20"; just how much is plenty? With the amount of exercise you are doing you're probably building a lot of lean muscle. This would definitely keep your weight fairly steady even though you are burning fat. If you don't feel sluggish even with all the exercise then your body probably isn't holding on to the calories. I find it also helps to eat lots of small meals thoughout the day. (4-5 or more) You may want to try monitoring body fat % instead of weight to track your progress as well. (this would require access to equipment that can do it)

Sorry but you don't build lean muscle on calorie deficits unless you're obese and/or have never exercised on a consistent program, or you're an athlete returning after a long layoff.
It's an myth when people say this is that case that people aren't losing.

I can't speak to the exercise, but I am your same height with a similar normal activity level - lightly active. I started around 150 and wasn't losing any weight. Did the 1200 calorie, did the upping my calories to 1360, zig zagged my calories and still wasn't losing anything.

Finally took the time to look through my food diary and even though all the calories were good, even the protein was decent and the fiber and water were great - I was always over on carbs. I know a lot of people say it's calories that determines weight loss but it's not for me. I haven't changed the amount of calories I eat, just cut back on carbs. I'm finally losing weight. I'm not doing low carb, but I cut back from doing way too many carbs. Trying to stay around 135-140 each day and that has helped a lot.

I'm 5'4 and weigh 155 lbs. I don't know my body fat % and I'm a stay at home mom of 3 kids! I consider myself to be lightly active. Thank you so much!

You are exactly where I am as far as height and weight and goal. I'm 52 and have only lost five poinds in the last month and a half. I have been doing the Supreme 90 day and want to know why the weight is sticking around. I do see a change in my body and I have lost some inches. Please tell me my matabolism has come to a standstill.

Your metabolism has not come to a standstill, but your metabolic rate (your BMR) may have decreased over time. Your BMR is largely influenced by your lean body mass, and women over the age of 40 tend to lose muscle mass yearly, which will cause your BMR to decrease resulting in fewer calories burned on a daily basis. Further, if your are exercising on a caloric deficit and not including enough strength training (I am not familiar with Supreme 90), then some of the weight you will lose will inevitably be muscle loss, which again will lower your BMR and you will be trapped in an endless cycle.

The way to break this cycle is to include sufficient amounts of strength training into your regimen to, at minimum, maintain muscle mass, but hopefully to increase muscle mass to slowly start increasing your BMR once again. By “sufficient amounts of strength training” I am talking about lifting weights at an intensity that is difficult, not 3lb dumbbells. Your body responds to stimulus and that stimulus must be enough for your body to recognize that it needs to adapt i.e. build new muscle. I won’t go into long details and specific on strength training here, but hopefully this information is helpful and you can starting moving in the right direction.

I can't speak to the exercise, but I am your same height with a similar normal activity level - lightly active. I started around 150 and wasn't losing any weight. Did the 1200 calorie, did the upping my calories to 1360, zig zagged my calories and still wasn't losing anything.

Finally took the time to look through my food diary and even though all the calories were good, even the protein was decent and the fiber and water were great - I was always over on carbs. I know a lot of people say it's calories that determines weight loss but it's not for me. I haven't changed the amount of calories I eat, just cut back on carbs. I'm finally losing weight. I'm not doing low carb, but I cut back from doing way too many carbs. Trying to stay around 135-140 each day and that has helped a lot.

Thanks for your input, that is great to hear! This is exactly the reason that I also provided a general recommendations on macronutrients. Many people will say they are not important but through my research and experience, it is much easier to lose if you are also hitting your macronutrient ratios.

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Hello Grglandr,
I hate to ask but I am very desperate for help. I have lost 35 pounds but now have been at a complete standstill for a while now and I know it is because I am not eating enough calories because I am afraid to eat too much. Would you be willing to calculate my numbers for me as well. I would be very very grateful.

I'm 21 years old, 5'11, 194 pounds. I'm not sure of my % of body fat but I am a full time college student and I consider myself very lightly active.

Any helpful tips/numbers are very much appreciated. Thanks!

You are exactly where I am as far as height and weight and goal. I'm 52 and have only lost five poinds in the last month and a half. I have been doing the Supreme 90 day and want to know why the weight is sticking around. I do see a change in my body and I have lost some inches. Please tell me my matabolism has come to a standstill.

Well age has something to do with it. As you age your metabolic rate slows. Have you tried increasing intensity on your workout?

Yes with the weights on this program I have. I am able to do more reps of the program then I was at the beginning.

I can't speak to the exercise, but I am your same height with a similar normal activity level - lightly active. I started around 150 and wasn't losing any weight. Did the 1200 calorie, did the upping my calories to 1360, zig zagged my calories and still wasn't losing anything.

Finally took the time to look through my food diary and even though all the calories were good, even the protein was decent and the fiber and water were great - I was always over on carbs. I know a lot of people say it's calories that determines weight loss but it's not for me. I haven't changed the amount of calories I eat, just cut back on carbs. I'm finally losing weight. I'm not doing low carb, but I cut back from doing way too many carbs. Trying to stay around 135-140 each day and that has helped a lot.

Fiber, I am over on which I don't mind. Carbs I'm okay, protein I'm over but I added sugar count to my profile and HOLY MOLY!!! I didn't realize I was eating that much sugar. But I see what you mean by tweeking your profile. I am going to cut down on the fruit.