Calories
angelsja
Posts: 859 Member
So when I started mfp said 1570 Cal's a day I did another post and mentioned I do between 6-10k steps a day and gym 5 day's a week and someone said I wasn't eating enough and to use a tdee calculator I did that and it came out around 1700 and recommend my calories for weight loss at 1487 so my gym membership expeired and since there wasn't anything there that I couldn't do at home I'm not going back so I dropped my Cal's down to 1350 which is my sedentary Cal's according to tdee calculator except now I'm hungry but before I was eating more and moving more but still struggling to eat all the Cal's even with excersise so please someone tell me how many calories I should eat iam 28 F 178lbs 5ft 8 walk about 3mile a day doing school run and weight train 30-60 min Mon-fri
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Replies
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Put your stats into MFP. Set to lose 1lb per week. Sounds like you could bump up to second level of activity to account for walking.
Log extended cardio workouts (more than 30 minutes). If you do circuit weight training with minimal rest breaks, then you can use that entry (under cardio). There is also an entry for calisthenics, which I use for home workouts (situ-ps, push-ups, etc.).
Then learn to log your meals. Get good at it and you will control your weight. (It has worked for me!)
PS Also learning to use punctuation wouldn't hurt.5 -
I did put my stats into mfp and I was struggling to eat all the calories it told me too even with added excersise I log everything I put in my mouth last time I lost 3 stone but I have crept a stone back on as for punctuation not my top priority when typing and not 100% focused as I'm in bed ATM! <Punctuation what I want to know is how I'm more hungry eating less moving more than when I was eating more but probably overall netting less or the same amount0
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If you are getting 6000-10'000 steps a day you are not sedentary.
You did not gain weight being unable to meet your calorie needs.
What is your current rate of loss?2 -
I did put my stats into mfp and I was struggling to eat all the calories it told me too even with added excersise I log everything I put in my mouth last time I lost 3 stone but I have crept a stone back on as for punctuation not my top priority when typing and not 100% focused as I'm in bed ATM! <Punctuation what I want to know is how I'm more hungry eating less moving more than when I was eating more but probably overall netting less or the same amount
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I did put my stats into mfp and I was struggling to eat all the calories it told me too even with added excersise I log everything I put in my mouth last time I lost 3 stone but I have crept a stone back on as for punctuation not my top priority when typing and not 100% focused as I'm in bed ATM! <Punctuation what I want to know is how I'm more hungry eating less moving more than when I was eating more but probably overall netting less or the same amount
You don't understand how you are hungrier when you eat less calories than you did previously?
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Set to 2lb a week started logging 23days ago lost 4lbs since then 10since the 2nd January and I know I didn't put weight on by not meeting my calorie goals I out weight on eating junk and alot of it I meant I wasn't eating all the Cal's mfp had me set at I was always under and not hungry0
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Apart from school run 2 X 30min round trip and 30-60min weights I sit pretty much all day0
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But you do 60 minutes walking a day. That's not sedentary. Sitting for much of the rest of the day doesn't negate that. You are losing a bit quickly so eat more. Add in some of the "junk", I expect your weight rebounded because you went ham on things you cut out. Eat them in moderation to prevent that.0
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WinoGelato wrote: »I did put my stats into mfp and I was struggling to eat all the calories it told me too even with added excersise I log everything I put in my mouth last time I lost 3 stone but I have crept a stone back on as for punctuation not my top priority when typing and not 100% focused as I'm in bed ATM! <Punctuation what I want to know is how I'm more hungry eating less moving more than when I was eating more but probably overall netting less or the same amount
You don't understand how you are hungrier when you eat less calories than you did previously?
Yes because I am moving less than before = burning fewer calories0 -
VintageFeline wrote: »But you do 60 minutes walking a day. That's not sedentary. Sitting for much of the rest of the day doesn't negate that. You are losing a bit quickly so eat more. Add in some of the "junk", I expect your weight rebounded because you went ham on things you cut out. Eat them in moderation to prevent that.
When my Cal's were set at 1570 I was moving more school run plus 75min gym time I wasn't hungry and I wasn't always hitting 1570 now I'm moving less so I should eat less but now I feel hungry and I don't think 11lb in close to 5 weeks is fast I lost 6lb in the first week and by junk I mean I was pretty much eating everything in sight no control at all if I put one sweet thing in my mouth I will binge so I can't add in some junk0 -
Can someone just answer how many calories I should eat taking into consideration my age weight height activity level I can't seem to find the right amount 1570 was too much I was always a couple 100 out so reset to 1370 but now am hungry but I eating the same amount just my activity changed
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Eat 1570, it's what mfp gave you and all you are doing is swapping out different exercises that probably burn the same. If you are not losing on 1570 then cut by 100.
Edit: it's a mental thing, you're hungry because you know you don't have any calories left.0 -
Can someone just answer how many calories I should eat taking into consideration my age weight height activity level I can't seem to find the right amount 1570 was too much I was always a couple 100 out so reset to 1370 but now am hungry but I eating the same amount just my activity changed
The answer was given in the first post of the thread. Put your stats in MFP with your current activity level and a rate of loss of 1 lb/week if you have 25-50 lbs to lose.
Log everything you eat ideally using a food scale.
Fill your calories with foods that provide nutrition, satiety, and enjoyment. You don’t have to cut out all the foods you were eating previously. Leave some room for treats in moderation and you’ll be able to hit your calorie goal.
Be patient.1 -
WinoGelato wrote: »Can someone just answer how many calories I should eat taking into consideration my age weight height activity level I can't seem to find the right amount 1570 was too much I was always a couple 100 out so reset to 1370 but now am hungry but I eating the same amount just my activity changed
The answer was given in the first post of the thread. Put your stats in MFP with your current activity level and a rate of loss of 1 lb/week if you have 25-50 lbs to lose.
Log everything you eat ideally using a food scale.
Fill your calories with foods that provide nutrition, satiety, and enjoyment. You don’t have to cut out all the foods you were eating previously. Leave some room for treats in moderation and you’ll be able to hit your calorie goal.
Be patient.
Did that couldn't manage all the Cal's can't have treats I have no control it's all or nothing with me I'm confused as to why I'm hungry now but not before when I'm eating the same amount but moving less0 -
and I log and weight everything0
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It's really not difficult to reach 1300 or 1500 calories. Neither were ever too much other than in your own mind, your losses demonstrate that. 2lbs per week should only be for the very obese so regardless of what you think it is fast. Use butter or oils in your cooking, eat some chocolate or little individual snack cakes. It doesn't have to be all or nothing and demonising food, all of which have nutrition even if that majority of that is calories, is not helping but hindering you.1
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WinoGelato wrote: »Can someone just answer how many calories I should eat taking into consideration my age weight height activity level I can't seem to find the right amount 1570 was too much I was always a couple 100 out so reset to 1370 but now am hungry but I eating the same amount just my activity changed
The answer was given in the first post of the thread. Put your stats in MFP with your current activity level and a rate of loss of 1 lb/week if you have 25-50 lbs to lose.
Log everything you eat ideally using a food scale.
Fill your calories with foods that provide nutrition, satiety, and enjoyment. You don’t have to cut out all the foods you were eating previously. Leave some room for treats in moderation and you’ll be able to hit your calorie goal.
Be patient.
Did that couldn't manage all the Cal's can't have treats I have no control it's all or nothing with me I'm confused as to why I'm hungry now but not before when I'm eating the same amount but moving less
Eat calorie dense “healthy” foods then. Nut butters, use full fat dairy, cook with oil, avocado, etc.
The amount you exercise hasn’t changed that dramatically but the amount you’ve eaten has. They aren’t always directly proportional. Some people find that exercise blunts their hunger. You may be one of those people.
I would follow the MFP recommendations and work on finding foods that fit your preferences and your calorie goal rather than throwing everything out the window.
Patience and trial and error usually lead to the best results.0 -
According to TDEE calcs you should be eating 1950ish cals....that is to lose a pound per week...not sure why you are using such a steep deficit (why do you need to lose 2lbs per week?) I know you are not going to like my answer.
I am shorter than you (5 foot 5), older (43), a bit lighter (173lbs) menopausal not as active as you and I eat 2600 cals to maintain my weight. To lose a pound per week I am eating 2250 cals and adding some extra cardio in the form of long walks.0 -
Because I feel like s**t that I let myself put on a stone after losing nearly 4 and I have a specific date I need to lose it by and I know if I don't reach my goals I can spiral out of control I have only ever been able to eat that many calories with eating "treats" but I can't control myself with them anymore eg ice cream chocolate chocolate spread right out of the jar peanut butter right out of the jar a whole pack of biscuits etc0
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Try adding some of these foods, if you're genuinely weighing everything and you genuinely struggle to meet your goal.
http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p10 -
When I put your information in (5'8"/178lbs/"Sedentary") and set it to lose a pound a week, it gives 1490 calories. If it were me, I would keep it around there and then add in exercises/walking calories separately as you do them. You can eat those extra calories if you're hungry that day or you can leave them if not. It's up to you. That's what I did when I was losing weight.. As to why you're hungrier now, that could be a lot of different reasons. For me, I get hungrier due to stress or when my period is near. If I eat early in the morning, I find myself hungrier the entire day. Or if I'm bored, my mind often wonders to food and I get hungry. Anyway, I wish you luck!2
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Because I feel like s**t that I let myself put on a stone after losing nearly 4 and I have a specific date I need to lose it by and I know if I don't reach my goals I can spiral out of control I have only ever been able to eat that many calories with eating "treats" but I can't control myself with them anymore eg ice cream chocolate chocolate spread right out of the jar peanut butter right out of the jar a whole pack of biscuits etc
There are some red flags here. Have you ever talked to a specialist about disordered eating? If you feel out of control and have binges you may need help beyond what the members here can offer you.3 -
I was eating around 1570 but I was doing a extra 45min cardio now I'm not doing that I didn't want to over eat so cut 200cals now I'm eating around 1350 but without the 45min cardio so I'm netting the same amount of caloriesWinoGelato wrote: »WinoGelato wrote: »Can someone just answer how many calories I should eat taking into consideration my age weight height activity level I can't seem to find the right amount 1570 was too much I was always a couple 100 out so reset to 1370 but now am hungry but I eating the same amount just my activity changed
The answer was given in the first post of the thread. Put your stats in MFP with your current activity level and a rate of loss of 1 lb/week if you have 25-50 lbs to lose.
Log everything you eat ideally using a food scale.
Fill your calories with foods that provide nutrition, satiety, and enjoyment. You don’t have to cut out all the foods you were eating previously. Leave some room for treats in moderation and you’ll be able to hit your calorie goal.
Be patient.
Did that couldn't manage all the Cal's can't have treats I have no control it's all or nothing with me I'm confused as to why I'm hungry now but not before when I'm eating the same amount but moving less
Eat calorie dense “healthy” foods then. Nut butters, use full fat dairy, cook with oil, avocado, etc.
[b]The amount you exercise hasn’t changed that dramatically but the amount you’ve eaten has. [/b] They aren’t always directly proportional. Some people find that exercise blunts their hunger. You may be one of those people.
I would follow the MFP recommendations and work on finding foods that fit your preferences and your calorie goal rather than throwing everything out the window.
Patience and trial and error usually lead to the best results.
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Please for the love of God, use a comma and a period. Also, learn the difference between less and fewer.0
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bekahlou75 wrote: »Please for the love of God, use a comma and a period. Also, learn the difference between less and fewer.
Completely unhelpful. When responding here, it's kind to keep in mind that not everyone has English as a first language. Even if they do, it's okay to ask for help with weight or fitness issues even if you don't know the difference between "less" and "fewer." If you don't like someone's writing style, there are lots of other people to help.5 -
Thank you, you just prevented me from typing a angry response.2
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i think your rate of loss at 2 lbs per week is too aggressive. we're all eager to be at our goal weights, but have to keep in mind that realistically fat isn't going to melt off at warp speed, especially not if we're keeping health and sanity in mind.
at your age and weight i would recommend re-configuring the mfp settings to 1 pound per week rate of loss. you can set your activity level to sedentary and add exercise in manually (keeping in mind that burns in the database are often inflated) or set to lightly active and don't bother with the steps - still add intentional exercise.
i would also mention that you could probably tighten up on your logging. you have a lot of items measured in grams but it says the same amount of grams every day and many of the entries are at 50 or 100 every day. it could be that you are extremely accurate and precise, and if so, disregard that. but if you're not weighing out your servings it could be helpful to get a food scale and adjust the entries accordingly.1 -
jessiferrrb wrote: »i think your rate of loss at 2 lbs per week is too aggressive. we're all eager to be at our goal weights, but have to keep in mind that realistically fat isn't going to melt off at warp speed, especially not if we're keeping health and sanity in mind.
at your age and weight i would recommend re-configuring the mfp settings to 1 pound per week rate of loss. you can set your activity level to sedentary and add exercise in manually (keeping in mind that burns in the database are often inflated) or set to lightly active and don't bother with the steps - still add intentional exercise.
i would also mention that you could probably tighten up on your logging. you have a lot of items measured in grams but it says the same amount of grams every day and many of the entries are at 50 or 100 every day. it could be that you are extremely accurate and precise, and if so, disregard that. but if you're not weighing out your servings it could be helpful to get a food scale and adjust the entries accordingly.
I do in fact weigh everything i have been on 1316 Cal's all week since I stopped going to the gym still lifting 30-60 min 5 day's a week and school run twice a day now I have adjusted I feel fine and satisfied 12lb 4 lost since 2nd January
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Because I feel like s**t that I let myself put on a stone after losing nearly 4 and I have a specific date I need to lose it by and I know if I don't reach my goals I can spiral out of control I have only ever been able to eat that many calories with eating "treats" but I can't control myself with them anymore eg ice cream chocolate chocolate spread right out of the jar peanut butter right out of the jar a whole pack of biscuits etc
It seems you have a very black & white mindset with an inflexible goal. That's a common obstacle. Weight loss isn't linear and getting perfectionistic can greatly hinder the process. Coming to weight loss with a mindset of punishment, frustration or other negative energy also is often counter productive. I kinda sense that here.
There is nothing wrong with goals or being unhappy with one's present weight. But be aware that it really helps to take a deep breath about the whole process.1
This discussion has been closed.
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