How Many Calories Should I Be Consuming?
SoleTrainer60
Posts: 180 Member
I was consuming 1,560 calories,plus I was eating most of my exercise calories. I am not losing weight, so a friend of mine told me to try not to eat back my exercise calories.I also lowered my calorie limit to 1,400. My problem is I get so hungry after dinner. Is my calorie limit to low, or do Just have to get used to this . I have only been on this 1,400 calorie diet for 3 days. Any Ideas? 🤔
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Replies
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How long have you been at 1560 calories? It sometimes takes a few weeks to see results. Since the estimates on excersise calories can be kind of inflated, you could try eating back half instead of all for a while and see where that gets you.5
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1560 calories is below what most medical professionals would recommend. You're probably under nourished, and significantly (possibility) . 1400 is most likely far from healthy in my opinion.
You don't provide any details at all regarding your age, current weight, goals, level of activity etc so it is truly impossible to answer your question.15 -
tonyfastz06 wrote: »1560 calories is below what most medical professionals would recommend. You're probably under nourished, and significantly (possibility) . 1400 is most likely far from healthy in my opinion.
You don't provide any details at all regarding your age, current weight, goals, level of activity etc so it is truly impossible to answer your question.
To the bolded: That entirely depends on one's stats. A shorter, smaller woman for example can thrive on 1560 calories depending on her activity level. An active, tall man however? Not so much. The typical advice given is for women not to go below 1200, and for men not to go below 1500.
I agree that more stats would allow us to give more helpful advice and troubleshooting your particular situation.11 -
do a search for "BMR Calculator". Once you have your BMR calories, you should also see a link to the Harris Benedict formula which adds a factor to the number you got in the first step. This will give you your "maintenance" calories for your age, weight, activity level etc. Then take that number and subtract 350 calories (you might go as far as 500 eventually but save this as a next step).
once you have your calories, you need to set your macros. Start with 1g of protein/day. Then set your fats at 25% and use carbs for the rest.
this will give you the starting point for calories and macros. Then, eat your carbs usually around your activity and save your protein/fats for dinner/after dinner as a start and this should help with managing hunger pains.
this is all just a guide. Don't know anything about you or your situation so it is very generic in nature.16 -
Where did the 1560 come from? Is that what mfp gave you?
How long were you at that level?0 -
https://community.myfitnesspal.com/en/discussion/931670/bmr-and-tdee-explained-for-those-needing-a-guide/p1
^^This may be helpful to you both. BMR is just the calories you burn existing. Unless one lays in bed without moving or even getting up to go to the bathroom , they typically burn more then thier BMR.
Also a good read: Discusses how to accuratly set your calorie goal among other things.
https://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
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How accurate is your calorie tracking? Too you weigh everything on a food scale? How are you calculating your exercise calories?1
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Your body needs time to adjust to your new lower calories, eat more filling foods.Whats filling to me is Chicken breast,Greek yogurt, broth based soups,grapefruit,salads..find foods/meals that satiate you, you have to experiment to find what works. When I lost 100lbs I didn't eat my exercise calories,but I wasn't afraid to use them on days when I was still hungry or had a celebratory event..I would say I used them occasionally..2
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Thank you all very much. I am 62 years old ,5’ 3” tall and weigh 173 pounds. I try to walk 3-4 miles a day ,usually5 days a week. I have been on 1,560 calories for quite a few months and I use a measuring cup or measuring spoons, but I do not use a scale. I try to estimate meat portions. I know this probably isn’t t the best thing to do. 😊0
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SoleTrainer60 wrote: »Thank you all very much. I am 62 years old ,5’ 3” tall and weigh 173 pounds. I try to walk 3-4 miles a day ,usually5 days a week. I have been on 1,560 calories for quite a few months and I use a measuring cup or measuring spoons, but I do not use a scale. I try to estimate meat portions. I know this probably isn’t t the best thing to do. 😊
It isn't, cups and spoons are notoriously inaccurate for solid foods. And the closer you get to goal the more precise you have to be. Get a food scale and weigh everything.9 -
SoleTrainer60 wrote: »I was consuming 1,560 calories,plus I was eating most of my exercise calories. I am not losing weight, so a friend of mine told me to try not to eat back my exercise calories.I also lowered my calorie limit to 1,400. My problem is I get so hungry after dinner. Is my calorie limit to low, or do Just have to get used to this . I have only been on this 1,400 calorie diet for 3 days. Any Ideas? 🤔
You should experiment with different foods (e.g., more protein or more fat, low-cal foods like non-starchy veggies that you can eat in large volumes) and different meal timing (e.g., late breakfast) to see if they help you feel less hungry after dinner.3 -
lynn_glenmont wrote: »
You should experiment with different foods (e.g., more protein or more fat, low-cal foods like non-starchy veggies that you can eat in large volumes) and different meal timing (e.g., late breakfast) to see if they help you feel less hungry after dinner.
I agree, great advice. And maybe investing in a food scale if you don't have one already?3 -
tonyfastz06 wrote: »do a search for "BMR Calculator". Once you have your BMR calories, you should also see a link to the Harris Benedict formula which adds a factor to the number you got in the first step. This will give you your "maintenance" calories for your age, weight, activity level etc. Then take that number and subtract 350 calories (you might go as far as 500 eventually but save this as a next step).
once you have your calories, you need to set your macros. Start with 1g of protein/day. Then set your fats at 25% and use carbs for the rest.
this will give you the starting point for calories and macros. Then, eat your carbs usually around your activity and save your protein/fats for dinner/after dinner as a start and this should help with managing hunger pains.
this is all just a guide. Don't know anything about you or your situation so it is very generic in nature.
Always good idea to double check information. Typos happen.5 -
SoleTrainer60 wrote: »Thank you all very much. I am 62 years old ,5’ 3” tall and weigh 173 pounds. I try to walk 3-4 miles a day ,usually5 days a week. I have been on 1,560 calories for quite a few months and I use a measuring cup or measuring spoons, but I do not use a scale. I try to estimate meat portions. I know this probably isn’t t the best thing to do. 😊
A scale is pretty inexpensive (like $20), and here's the thing: Not only is it more accurate, it's quicker and easier.
There are tips that make it that way: For example, for something in a jar (peanut butter) or chunk (cheese), you put the jar or chunk on the scale, take your desired portion with a knife, and read the negative number on the scale. That's how many grams you took out.
For a salad or sandwich, you put the plate on the scale, and build it right there: Zero the scale, put bread on plate, read/note grams; zero the scale, add meat to the sandwich, read/note grams; zero the scale, slice tomato onto sandwich, read/note grams; etc. Same thing works for a pot of stew or soup.
Or, you can also chop various things into piles on a cutting board, put the whole board+food on the scale, zero, scrape one ingredient into the pot, read the negative, zero, scrape another ingredient, etc.
And then you don't have extra cups/spoons to wash, either. So much easier/quicker!
Do this for a bit, then you'll know where you stand.
One other question: How are you estimating your exercise? Over-estimating exercise calories is another possible common pitfall. Most of us under-estimate food (maybe because of imprecise measurement, maybe forgetting cooking oils, condiments, etc. sometimes), and over-estimate exercise. However: Eating back no exercise calories is for sure an inaccurate exercise estimate!
BTW: I'm 5'5", 63, started at 183 (now mid-130s), so I understand what it means to seek satiation on a reduced calorie level. Usually, experimenting with the timing and composition of eating will yield insights about what you personally find filling/satisfying. Satiation tends to be very individual. What helps me is ample protein, especially at breakfast, but also spread through the day; and volume (for me, mostly lots of veggies). But other people find other things more filling . . . and that doesn't even get into possible variations in numbers of meals/snacks to split those foods into.
Notice differences on days when you feel more satisfied or less satisfied: What was different? It can be different foods/nutrition or food timing, but it can also be inadequate sleep, stress, emotions, boredom, inadequate hydration, response to exercise (that day or even day before), habit, social triggers, and more. Obviously, any non-food causes are best handled by solutions that get at that root cause.
Days when you feel more or less satiated and see food differences can be a clue about things to experiment with: Try the theory out by eating differently for a couple of days, and if it improves things, keep that change. Keep experimenting, and you should be able to find a happy place.
Best wishes!
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SoleTrainer60 wrote: »Thank you all very much. I am 62 years old ,5’ 3” tall and weigh 173 pounds. I try to walk 3-4 miles a day ,usually5 days a week. I have been on 1,560 calories for quite a few months and I use a measuring cup or measuring spoons, but I do not use a scale. I try to estimate meat portions. I know this probably isn’t t the best thing to do. 😊
You're eating more than you think.
That being said, either reduce your cals, or eat less exercise cals back. I wouldn't do both at this stage.
Or stay at 1560 but get a food scale.8 -
Knowing what I know now, if I had the choice between a bathroom scale and a food scale, I'd choose the food scale.
Every time. You cannot know the calories you consume without it.6 -
SoleTrainer60 wrote: »Thank you all very much. I am 62 years old ,5’ 3” tall and weigh 173 pounds. I try to walk 3-4 miles a day ,usually5 days a week. I have been on 1,560 calories for quite a few months and I use a measuring cup or measuring spoons, but I do not use a scale. I try to estimate meat portions. I know this probably isn’t t the best thing to do. 😊
Another vote to stay at 1560 but get a food scale.3 -
Always good idea to double check information. Typos happen.
no idea what you're talking about but.. sure, will keep that in mind. Set the % of protein to whatever percentage will give you 1g protein per lb of body weight, set fats to 25% and use carbs for the rest.2 -
tonyfastz06 wrote: »
no idea what you're talking about but.. sure, will keep that in mind. Set the % of protein to whatever percentage will give you 1g protein per lb of body weight, set fats to 25% and use carbs for the rest.
She was just pointing out a simple oversight. You originally wrote 1g protein/day.1 -
tonyfastz06 wrote: »
no idea what you're talking about but.. sure, will keep that in mind. Set the % of protein to whatever percentage will give you 1g protein per lb of body weight, set fats to 25% and use carbs for the rest.
Where are you getting that recommendation from? What I usually read is 1 gram per kilogram of body weight.2 -
janejellyroll wrote: »
Where are you getting that recommendation from? What I usually read is 1 gram per kilogram of body weight.
almost every source of data and information i have ever researched for the last 2+ years PLUS two personal trainers/nutrition experts2 -
She was just pointing out a simple oversight. You originally wrote 1g protein/day.
LMAO you're right. Proves that checking your own work is useless even if you DO try it like 4 times!!! Apologies2 -
SoleTrainer60 wrote: »I was consuming 1,560 calories,plus I was eating most of my exercise calories. I am not losing weight, so a friend of mine told me to try not to eat back my exercise calories.I also lowered my calorie limit to 1,400. My problem is I get so hungry after dinner. Is my calorie limit to low, or do Just have to get used to this . I have only been on this 1,400 calorie diet for 3 days. Any Ideas? 🤔
What are you eating? Calories are just energy...in and of themselves, calories aren't filling. I could eat a 500 calorie muffin for breakfast and I wouldn't be close to satiated, let alone full. On the other hand, I can eat 500 calories worth of oats with almonds and blueberries and a couple of eggs and I'm good to go until lunch easy.
Calorie counting is also not an exact science and prone to user error...using bad entries from the database, eyeballing servings, etc.
In regards to eating back exercise calories, the tricky part of that is accurately determining your energy expenditure for an exercise activity. It's one of the reasons I ultimately moved to the TDEE method once my exercise became a consistent and regular thing. A lot of people will eat back only a certain arbitrary % to account for potential error in both logging and estimation of energy expenditure.1 -
janejellyroll wrote: »
Where are you getting that recommendation from? What I usually read is 1 gram per kilogram of body weight.
<curmudgeon>
FWIW: It's the level that makes me think the person typing it has been reading mostly bodybuilding sites, in the same way that protein recommendations like "10% of calories is more than enough" make me think the person typing has been reading poorly-scienced WFPB sites.
</curmudgeon>
1g/pound body weight is in some of the examine.com recommendations for certain sub-groups, though. (https://examine.com/nutrition/how-much-protein-do-you-need/)
OP doesn't seem to be in any of those subgroups. I think they'd put her in the category where "Several meta-analyses involving people with overweightness or obesity suggest that 1.2–1.5 g/kg is an appropriate daily protein intake range to maximize fat loss", which is pretty close to the .6-.8g per pound of bodyweight you often see recommended around here (though Examine is using current bodyweight, I believe, vs. goal weight).1 -
tonyfastz06 wrote: »
almost every source of data and information i have ever researched for the last 2+ years PLUS two personal trainers/nutrition experts
Suggest widening the net a little more, as 1 pound per gram of body weight is far from being the universally recognized standard.5 -
janejellyroll wrote: »
Suggest widening the net a little more, as 1 pound per gram of body weight is far from being the universally recognized standard.
Whatever works for you...4 -
tonyfastz06 wrote: »
Whatever works for you...
You're providing prescriptive advice to other people on specific nutritional goals. I think we're beyond the "everything can be right, whatever works for you" area.5 -
<curmudgeon>
FWIW: It's the level that makes me think the person typing it has been reading mostly bodybuilding sites, in the same way that protein recommendations like "10% of calories is more than enough" make me think the person typing has been reading poorly-scienced WFPB sites.
</curmudgeon>
1g/pound body weight is in some of the examine.com recommendations for certain sub-groups, though. (https://examine.com/nutrition/how-much-protein-do-you-need/)
OP doesn't seem to be in any of those subgroups. I think they'd put her in the category where "Several meta-analyses involving people with overweightness or obesity suggest that 1.2–1.5 g/kg is an appropriate daily protein intake range to maximize fat loss", which is pretty close to the .6-.8g per pound of bodyweight you often see recommended around here (though Examine is using current bodyweight, I believe, vs. goal weight).
I'm relaying my experiences, what works for me. Everyone is entitled to share the results of what works for them. It's proven to be healthy and delivers what makes me happy. Call it bodybuilding, training, fitness, working out... whatever...0 -
janejellyroll wrote: »
You're providing prescriptive advice to other people on specific nutritional goals. I think we're beyond the "everything can be right, whatever works for you" area.
OP wanted a suggestion... i gave them one. You want a "net"? go play tennis.5 -
tonyfastz06 wrote: »
OP wanted a suggestion... i gave them one. You want a "net"? go play tennis.
I have no idea what the word "net" is expressing here so I have no idea if I want one.4
This discussion has been closed.
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