upping my calories - request for input
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amy19355
Posts: 805 Member
I've been reading through the many posts that discuss how to set a daily calorie goal in the context of one's activity level. In addition, I've been freshly reminded of the dangers of muscle loss from too aggressive weight loss program.
I'm a 62yo F, working a desk job that gets about 4000 steps a day, 5 days a week on the treadmill for another 3000-4000 steps (30-45 min), 2-3 days a week light strength training at home (crunches, lateral raises with light weights, squats with light weights).
(Beginning this week I'm going to add some at-the-gym weight training after I get off the treadmill.)
I started using MFP with a FitBit on 9/4 and have recorded a 20 pound weight loss to date on a 1200 calorie a day plan.
I have almost always eaten back 50% approx of the fitbit adjustment. Most times I don't feel hungry at the end of the day. I feel satisfied with a macro balance of 50% carb, 30% fat, 20% protein.
I have another 35 pounds to go to reach my goal.
Based on my reading here, continuing at this rate of loss is not recommended, and so I want to increase my calories and slow down the loss rate, at the same time that I increase my strength training.
Current weight is 179 and goal weight is 144.
I did a bunch of reading at links found here and there among the posts, did some calculations and I think that 1700 -1800 calories a day might be the right new target to achieve a continued weight loss at a slower rate, while having sufficient calories to live and build/retain muscle.
I'm counting on the extra work planned for the gym to trigger the appetite to consume another 600+ calories a day.
Feedback appreciated, especially if there's a serious flaw in my reasoning!
thanks
amyfb
I'm a 62yo F, working a desk job that gets about 4000 steps a day, 5 days a week on the treadmill for another 3000-4000 steps (30-45 min), 2-3 days a week light strength training at home (crunches, lateral raises with light weights, squats with light weights).
(Beginning this week I'm going to add some at-the-gym weight training after I get off the treadmill.)
I started using MFP with a FitBit on 9/4 and have recorded a 20 pound weight loss to date on a 1200 calorie a day plan.
I have almost always eaten back 50% approx of the fitbit adjustment. Most times I don't feel hungry at the end of the day. I feel satisfied with a macro balance of 50% carb, 30% fat, 20% protein.
I have another 35 pounds to go to reach my goal.
Based on my reading here, continuing at this rate of loss is not recommended, and so I want to increase my calories and slow down the loss rate, at the same time that I increase my strength training.
Current weight is 179 and goal weight is 144.
I did a bunch of reading at links found here and there among the posts, did some calculations and I think that 1700 -1800 calories a day might be the right new target to achieve a continued weight loss at a slower rate, while having sufficient calories to live and build/retain muscle.
I'm counting on the extra work planned for the gym to trigger the appetite to consume another 600+ calories a day.
Feedback appreciated, especially if there's a serious flaw in my reasoning!
thanks
amyfb
0
Replies
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So you've been losing upwards of 2 lbs per week, is that right? Yeah, I'd think that's a bit fast at this point. You could probably still do 1.5 lbs per week if you are feeling good, but I suspect most people will suggest 1 lb per week.
I think your plan makes sense. Just don't panic if you see a weird weight fluctuation during the transition period, as changes to your workout or calorie level can cause water weight/digestion fluctuations that may show up on the scale for a week or two. :drinker:9 -
Amy, in addition to thinking about upping your calories, I'd urge you to do some rethinking about your macros.
I know you're satisfied on your current macro balance, but something I learned a long time ago is to approach macros not from percentages of your total calories, but from a baseline of what you need of each type and work back from there.
I'm older like you and one of the most important macros for us as we age is protein. Sarcopenia is a serious issue. I'm glad to see you'll be strength training!
Base protein needs are generally stated as being .6 - .8 (or more) grams per pound of ideal (goal) body weight. Given that you're older and dieting (dieters need more protein than regular folks), eating towards the high side of that figure or above is probably what you should aim for.
Next is fats. For general hormonal health, it's recommended to get .35 - .45 grams per pound of ideal weight in fats per day minimum.
Once you figure those two out, you can split out any remaining calories however you wish between carbs, fats, and proteins so that you find what best satisfies you.
Again, I cannot stress how important upping your protein is.11 -
While I agree that 1700 to 1800 seems like a reasonable readjustment based on the data you provided, I urge you not to evaluate success or failure of that adjustment on just a week or two of data (results), as a major change like that can affect water weight in a number of ways (along with your plan to increase strength retaining at the same time).
Also, if the thought of eating an additional 600 cals a day seems daunting, you could increase your intake more gradually -- i.e., add 200 cals to your daily intake for a week or two, then add another 200 cals to the daily total, give yourself a week or two to get used to that, then add the final 200 cals.
Fat is your friend when you find consuming more cals to be a challenge (e.g., full fat dairy products instead of fat-free, dark chicken instead of light, slightly fattier cuts of meat, nuts, nut butters, fat for cooking, oil to dress a salad, and olive oil, butter, or other tasty fats to "finish" cooked foods -- and, of course, ice cream
5 -
Great feedback! Really appreciate the thoughtful remarks.
I went a-googling, and landed on this site: https://www.bodybuilding.com/fun/macronutrients_calculator.htm
I’ve been reading this page with interest, in part because I’m already tracking macros and everyone likes a little confirmation bias now and then! LOL
I’m in agreement with the comments about trends over time, and had already planned that 2 months in was a reasonable first adjustment spot.
Any quality management nerds here? I’ve got my own little Plan Do Check Act thing going on! Plan - lose 60 pounds, Do - calorie reduction + exercise, Check - slow it down a little, gal! Act - here I am now, modifying the Plan.
Good fitness to us all!
Amyfb5 -
I've been reading through the many posts that discuss how to set a daily calorie goal in the context of one's activity level. In addition, I've been freshly reminded of the dangers of muscle loss from too aggressive weight loss program.
I'm a 62yo F, working a desk job that gets about 4000 steps a day, 5 days a week on the treadmill for another 3000-4000 steps (30-45 min), 2-3 days a week light strength training at home (crunches, lateral raises with light weights, squats with light weights).
(Beginning this week I'm going to add some at-the-gym weight training after I get off the treadmill.)
I started using MFP with a FitBit on 9/4 and have recorded a 20 pound weight loss to date on a 1200 calorie a day plan.
I have almost always eaten back 50% approx of the fitbit adjustment. Most times I don't feel hungry at the end of the day. I feel satisfied with a macro balance of 50% carb, 30% fat, 20% protein.
I have another 35 pounds to go to reach my goal.
Based on my reading here, continuing at this rate of loss is not recommended, and so I want to increase my calories and slow down the loss rate, at the same time that I increase my strength training.
Current weight is 179 and goal weight is 144.
I did a bunch of reading at links found here and there among the posts, did some calculations and I think that 1700 -1800 calories a day might be the right new target to achieve a continued weight loss at a slower rate, while having sufficient calories to live and build/retain muscle.
I'm counting on the extra work planned for the gym to trigger the appetite to consume another 600+ calories a day.
Feedback appreciated, especially if there's a serious flaw in my reasoning!
thanks
amyfb
I would not make such a drastic change, from 1200 to 1800. Start with 1500, give yourself a few weeks and see how it goes. If weight loss is still too fast, then up calories a bit more.1 -
Yes I agree that if you are going to add more weight training then definitely look at adding more calories in the form of high quality protein. Simple trick like 1/3 cup of pumpkin seeds can add a whopping 17g of protein to your day and only 300 calories. Greek Yogurt and Tuna are great too and lower in calories...
5 -
Yes I agree that if you are going to add more weight training then definitely look at adding more calories in the form of high quality protein. Simple trick like 1/3 cup of pumpkin seeds can add a whopping 17g of protein to your day and only 300 calories. Greek Yogurt and Tuna are great too and lower in calories...
It depends on one's overall goal but I don't consider 17 grams of protein "whopping", As an additive to 8oz of Greek yogurt? Possibly. My goal is 140 grams per day.7 -
Yes I agree that if you are going to add more weight training then definitely look at adding more calories in the form of high quality protein. Simple trick like 1/3 cup of pumpkin seeds can add a whopping 17g of protein to your day and only 300 calories. Greek Yogurt and Tuna are great too and lower in calories...
I like adding nuts or nut butters but forget about seeds / thanks for the reminder!
0 -
Yes I agree that if you are going to add more weight training then definitely look at adding more calories in the form of high quality protein. Simple trick like 1/3 cup of pumpkin seeds can add a whopping 17g of protein to your day and only 300 calories. Greek Yogurt and Tuna are great too and lower in calories...
If you want to add a "whoopong" amount of protein you can get 15g in 80 calories of beef jerky.
If just looking a protein 15 grams in 300 calories of food is probably one of the more inefficient ratios you can find.10 -
I’m always the contrarian on this topic. I would start by eating ALL of your exercise calories back and start your lifting program. If you are feeling good and building strength and not hungry, keep doing what you’re doing. If not, add calories until you do.
Your weight loss will slow down, so if you have momentum, keep it going,1
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