Confused in the amount of Calories intake 1400 or 2000 calories

ajrajputusmankhalid
ajrajputusmankhalid Posts: 5 Member
edited November 2024 in Health and Weight Loss
Hi,
My weight is 45kg/100lbs and my height is 159cm and my age is 19 years. I know that 90% nutrition play role in body but I am confused in calories intake as I am underweight and beginner. I consult some fitness friends of mine but some are saying to consume 1400 calories and some are saying to consume 2000 calories. 1400 calories reasons are that 0.8g of protien per pound and twice the amount of carbohydrate per pound and 20% fat intake but my other are saying that is very low for gaining weight. Guide me which calories intake should i follow?

Replies

  • kommodevaran
    kommodevaran Posts: 17,889 Member
    You need a calorie surplus over time to gain weight. Pick a diet, any diet, that makes it possible for you to keep eating enough. And read up on percentages, if you want to work with percentages.
  • Redordeadhead
    Redordeadhead Posts: 1,187 Member
    When you set up MFP, enter your height and weight and select the option to gain weight. It will tell you how many calories you need. Try that for a few weeks and then adjust it up/down if you are not gaining or are gaining too quickly.
  • Lillymoo01
    Lillymoo01 Posts: 2,865 Member
    At 45 kgs your maintenance would be close to 1400 calories so you would need more than this to gain weight. I am shorter than you, weigh less than you and would lose weight if my net calories (calories before exercise are added) were only 1400. Work with the amount you are given here and increase/decrease if results aren't as you expect after a month. As you are underweight you are better erring on the side of caution and eating more rather than less.
  • michaelandashley4infinity
    michaelandashley4infinity Posts: 49 Member
    ajrajputusmankhalid wrote: »
    Hi,
    My weight is 45kg/100lbs and my height is 159cm and my age is 19 years. I know that 90% nutrition play role in body but I am confused in calories intake as I am underweight and beginner. I consult some fitness friends of mine but some are saying to consume 1400 calories and some are saying to consume 2000 calories. 1400 calories reasons are that 0.8g of protien per pound and twice the amount of carbohydrate per pound and 20% fat intake but my other are saying that is very low for gaining weight. Guide me which calories intake should i follow?

    I went to a professional dietician today and she gave me my calorie intake. If you go to the doctors and ask to see a dietician or nutritionalist they can help you get the right calorie intake for you.
  • ajrajputusmankhalid
    ajrajputusmankhalid Posts: 5 Member
    My weight is 45kg/100lbs and height is 5'2" and skinny guy with low fat %age.
  • ajrajputusmankhalid
    ajrajputusmankhalid Posts: 5 Member
    My current activity level is deskwork but I am going to start my fitness journey so I will go to gym 3-4days and I will train single muscle at a time for about an hour
  • ajrajputusmankhalid
    ajrajputusmankhalid Posts: 5 Member
    Ooops My age is 19 years
  • steveko89
    steveko89 Posts: 2,223 Member
    Even at your size 1400 calories is likely to still be a deficit. Via a TDEE calculator you should need around 1600 to maintain at a sedentary activity level, 1800 if you start lifting (lightly active).

    Regarding your training plan, as a beginner it's more optimal to train on a full body program multiple times per week. The focus at the beginning should be to increase your overall strength, once you get a good base established you can switch to a split like you described and focus more on aesthetics.

    The fitness subreddit has a good index of programs and some recommendations for beginners:
    https://www.reddit.com/r/Fitness/wiki/recommended_routines

    There's also a dedicated subreddit to gaining weight/size that might be a good resource and the users there will have similar experiences. https://www.reddit.com/r/gainit/
  • sardelsa
    sardelsa Posts: 9,794 Member
    Enter your stats on here to gain 0.5lb per week, enter and eat back your exercise calories.
  • ajrajputusmankhalid
    ajrajputusmankhalid Posts: 5 Member
    My dietian said that my current meals are caloric deficit(800 calories less in protein) and so why I am underweight. So first I need to maintain my weight and consume (1400 calories) after that I can consume more calories in my diet or go on surplus/bulk up.
  • Redordeadhead
    Redordeadhead Posts: 1,187 Member
    edited August 2018
    What are you asking for?

    You asked how many calories you should consume, everyone told you your dietitian is wrong and 1400 is too little, and we suggested using MFP figures, but you just keep repeating what your dietitian said.

    If you want to gain weight, eat more.

    (Edited to clarify)
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    Put your information into myfitnesspal and select gain weight and get a calorie goal. If you choose to gain 1 lb a week and are sedentary then 2,000 is probably close to what you will get. If you exercise log it and eat more. If you eat 2,000 and do not gain then you need more.

    Choose more calorie dense foods and drinks.
    https://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1
  • Panini911
    Panini911 Posts: 2,325 Member
    edited August 2018
    1400 TOTAL daily calories or 1400 in protein only calories? you go back and forth between total daily calories and then macro values...

    you are currently eating 800 calories total daily? (your current total daily meals?) are you weighting and measuring and uses MFP to figure out what each food is?

    Did you input you stats in MFP to see what it says to compare to what your dietician said?
  • kimny72
    kimny72 Posts: 16,011 Member
    ajrajputusmankhalid wrote: »
    My dietian said that my current meals are caloric deficit(800 calories less in protein) and so why I am underweight. So first I need to maintain my weight and consume (1400 calories) after that I can consume more calories in my diet or go on surplus/bulk up.

    You can't go by what your friends are eating.
    Get your calories in line first, as that is what determines whether you will gain weight or not, then worry about your macros.

    Is your dietitian registered? I'm not sure where in the world you are, so I'm not sure what the laws are like by you. But even if you are sedentary, your calories to maintain are most likely more than 1400.

    Put your height and weight into your MFP profile, and choose your goal to gain 0.5lbs per week. I'm guessing it will give you about 1850 cals. Log your food accurately and consistently. Get a food scale and use it as often as possible. 800 cals is hardly any food, and I'll bet you were eating more than you think. Really, 1400 cals is still too little if accurately measured and would likely keep you underweight.

    The only way to really know the right calories for you is to start logging, give it 4-6 weeks, and increase if necessary.

    If you are underweight due to an eating disorder, please contact your doctor and let them know you are confused about what you should be doing. It honestly wouldn't be a bad idea to schedule a checkup if you haven't had one recently regardless. Considering your age and how underweight you are, some medical guidance might be useful.

    Best of luck!
  • PAV8888
    PAV8888 Posts: 15,644 Member
    edited August 2018
    ajrajputusmankhalid wrote: »
    My dietian said that my current meals are caloric deficit(800 calories less in protein) and so why I am underweight. So first I need to maintain my weight and consume (1400 calories) after that I can consume more calories in my diet or go on surplus/bulk up.

    Do you want to gain weight, maintain your weight, or lose weight?

    If you want to *probably lose* and *MAYBE maintain*: eat 1400.
    A "normal" sedentary individual with your stats maintains at about 1680 Cal a day

    If you want to *probably maintain* and MAYBE gain: eat 2000.
    Most people are not actually sedentary, especially when they are trying to go to the gym and exercise and move around more. A 300 Cal a day surplus (implied from a 2000 Cal diet and your stats today) can easily be eroded because of additional activity and/or a small increase in body weight that brings a corresponding increase to your maintenance level.

    If you told someone that you had difficulty moving from less than 1400 Cal a day to 2000 Cal or more, it is not inconceivable that they responded by suggesting you first move to 1400 before continuing on to 2000.

    Whether such a progression is optimal for you or not is unknown to me and depends on your detailed circumstances and health history.

    What *is* known is that you will not really gain much while continuing to eat less calories than sedentary maintenance.
  • SweatLikeDog
    SweatLikeDog Posts: 325 Member
    Read this: http://bit.ly/2MjtSsp
This discussion has been closed.

Categories