How many calories should I eat per day?
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mrs_kurz
Posts: 185 Member
Hi everyone, I'm about to start logging again (have about 30lbs to lose) but I'm not sure what to set my daily goal at.
I used one of those fancy scales that calculates your BF% and Metabolism, and it came out at 1479. I guess that's what my body burns on it's own without any exercise on top?
Should I do a deficit from that, or eat that exactly?
I used one of those fancy scales that calculates your BF% and Metabolism, and it came out at 1479. I guess that's what my body burns on it's own without any exercise on top?
Should I do a deficit from that, or eat that exactly?
0
Replies
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There are various ways to calculate.
Since you are on MFP why not set up the goals using MFP goal setting.
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1
http://community.myfitnesspal.com/en/discussion/1399829/step-by-step-guide-to-losing-weight-with-myfitnesspal5 -
A scale can't calculate your metabolism, and is pretty bad at calculating BF% as well.
What is your height, starting weight, goal weight and age? What did this site give you as a calorie goal when you did the guided set-up?
I suspect you should not take a deficit from 1479.7 -
Set your goal to lose 1 lb/week on this site... eat that many calories plus what you burn from exercise.
most likely that scale was estimating your BMR. You should be taking a deficit from TDEE, which is usually a multiple of BMR... (1.2 to 1.9, depending on your activity level)3 -
Interesting, when I use the MFP calculator, it says 1200 and I know 1200 calorie diets are disputed. When I set to lose 1lb a week I get 1330, so I'll stick to that + exercise cals. Thank you everyone!2
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quiksylver296 wrote: »A scale can't calculate your metabolism, and is pretty bad at calculating BF% as well.
What is your height, starting weight, goal weight and age? What did this site give you as a calorie goal when you did the guided set-up?
I suspect you should not take a deficit from 1479.
It gave me:
1200 at 2lbs a week
1200 at 1.5lbs a week
1330 at 1lb a week
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it gave you 1200 because YOU selected 2lb/week and likely a fairly sedendary activity level. It also won't go lower than 1200.
with 30lbs to go i'd discourage 2lb/week and opt for 1lb a week. maybe 1.5lb for a few weeks then down to 1.
and remember - that is WITHOUT purposeful exercise. you need to estimate and eat back exercise calories.
http://community.myfitnesspal.com/en/discussion/10503681/exercise-calories-do-i-eat-these-a-video-explanation/p16 -
quiksylver296 wrote: »A scale can't calculate your metabolism, and is pretty bad at calculating BF% as well.
What is your height, starting weight, goal weight and age? What did this site give you as a calorie goal when you did the guided set-up?
I suspect you should not take a deficit from 1479.
It gave me:
1200 at 2lbs a week
1200 at 1.5lbs a week
1330 at 1lb a week
What the bold means is that it is estimating you would maintain your weight at 1830 + exercise calories.
Anything under that would be a calorie deficit to lose weight.
500 cals deficit equals an approximate loss of 1lb/week.
(It won't go under 1200 + exercise calories which is why the results aren't linear.)6 -
A very easy way to determine your calories if you want to lose weight is multiply your weight by 10. Multiplying by 11 or 12 will also cause weight loss but at a slower rate.
I'm 165, I lose best eating 1650 calories.19 -
A very easy way to determine your calories if you want to lose weight is multiply your weight by 10. Multiplying by 11 or 12 will also cause weight loss but at a slower rate.
I'm 165, I lose best eating 1650 calories.
Easy but potentially horrendously inaccurate so not seeing any merit in that when better estimates are available.
I maintain at multiples between 18 & 21, no way should I be halving my TDEE.11 -
A very easy way to determine your calories if you want to lose weight is multiply your weight by 10. Multiplying by 11 or 12 will also cause weight loss but at a slower rate.
I'm 165, I lose best eating 1650 calories.
NopeNopeNope. I'd lose 2 pounds a week at 10 x bodyweight, something I have no business doing at 135ish. Even 12 x bodyweight would be too fast (over a pound a week). The calculators (MFP, TDEE calculators) are going to do better for most people than arbitrary "one size fits each size regardless of activity, age, gender" rules of thumb. (Even then, it's a "trial and adjustment" kind of process.)10 -
A very easy way to determine your calories if you want to lose weight is multiply your weight by 10. Multiplying by 11 or 12 will also cause weight loss but at a slower rate.
I'm 165, I lose best eating 1650 calories.
Maybe this works for sedentary types at heavier weights, but your formula gives me barely more than 1100 calories a day.
My TDEE, on the other hand, is ~2000 calories.
A nearly 50 percent deficit is reckless and stupid and a safety risk.
12 -
Here is my two cents. It is better to not put too fine a point on these targets. If like me you are 30+ lbs overweight, sort of active, sort of not, person, you can do much better by figuring it out slowly. For instance, at first, try something like: the first 10 days or two weeks lock on a simple 1700 cal/day. Practice weighing and measuring, figure out how to time your meals, avoid triggers, start some routines. Just centerpunch that number every day for two weeks...no exercise adjusting.
weigh yourself everyday for two weeks.
After two weeks put all your weight data on a graph, pencil in a line, and if you have lost about a pound a week, eating 1700/day without any adjustments, you have some deeply meaningful data. Better than any of these formulas.
You get to think "hey that worked, I can do that for 28 more weeks" or "it would be easy for me to try two weeks at 1600/day"
What you shove in your mouth is the most important thing, so try to do something very simple with your daily food to get on some sustainable pattern. Once you are in a good stable pattern with food, you can start tweaking it here and there, and if things go off a bit you can easily reset to you original, simple, 1700/day plan to reset.4 -
A very easy way to determine your calories if you want to lose weight is multiply your weight by 10. Multiplying by 11 or 12 will also cause weight loss but at a slower rate.
I'm 165, I lose best eating 1650 calories.
@Sharon_C
Why are you suggesting this? We live in an information age. Not only can MFP do a better job at calculating calories there are plenty of sites that will do TDEE estimates if a person wants to go that route. This method is terrible.11 -
chris_in_cal wrote: »Here is my two cents. It is better to not put too fine a point on these targets. If like me you are 30+ lbs overweight, sort of active, sort of not, person, you can do much better by figuring it out slowly. For instance, at first, try something like: the first 10 days or two weeks lock on a simple 1700 cal/day. Practice weighing and measuring, figure out how to time your meals, avoid triggers, start some routines. Just centerpunch that number every day for two weeks...no exercise adjusting.
weigh yourself everyday for two weeks.
After two weeks put all your weight data on a graph, pencil in a line, and if you have lost about a pound a week, eating 1700/day without any adjustments, you have some deeply meaningful data. Better than any of these formulas.
You get to think "hey that worked, I can do that for 28 more weeks" or "it would be easy for me to try two weeks at 1600/day"
What you shove in your mouth is the most important thing, so try to do something very simple with your daily food to get on some sustainable pattern. Once you are in a good stable pattern with food, you can start tweaking it here and there, and if things go off a bit you can easily reset to you original, simple, 1700/day plan to reset.
Based on your avatar and the few details the OP has given us, there's absolutely no reason for you to assume that OP is "like me" in her calorie needs. And 1 lb/week is not an appropriate rate of loss for everyone.
I'm not sure what you mean by "something very simple with your daily food" or a "sustainable pattern" or a "good stable pattern with food," but I am quite sure it's not necessary for weight loss, and it's not necessary for sustainability for everyone. Indeed, for many of us the appeal of the CICO approach is that we can eat whatever we want from day to day, so long as on average we're under maintenance (assuming weight loss is our goal). Don't have to worry about hitting some specific macro distribution, don't have to "eat clean" or avoid eating after 7 p.m. or make sure you eat breakfast or do any of the other things people falsely claim are necessary for weight loss.
Just stay in a deficit, on average, and no need to do it the same way day after day. I can fill up on whole grains and homemade bean soup during the day, have a mostly protein breakfast for dinner, and finish the day with ice cream and a little peanut protein meal. Tomorrow I can have a light late brunch, and do fast food for dinner. It's easy to adjust for whatever the day or week holds. No avoiding social situations, or business meals, or vacations, or holiday celebrations just because I have to stick to some simple, stable pattern of eating.6 -
lynn_glenmont wrote: »No avoiding social situations, or business meals, or vacations, or holiday celebrations just because I have to stick to some simple, stable pattern of eating.
I believe most overweight/obese people here, and beginners, lack a sensitivity to what is their daily consumption. This tool MFP, and my idea or really anything to raise ones awareness or sensitivity to what is going in, and what is needed, is helpful...IMHO. If you are very intune with what you eat, what you need, what are the consequences of the food choices you make...then my suggestion wasn't for you. My suggestion for the OP was one the might bring the OP up to you exalted place of control.6 -
lynn_glenmont wrote: »Based on your avatar ...
And of course yours is set to private @lynn_glenmont
2 -
chris_in_cal wrote: »lynn_glenmont wrote: »Based on your avatar ...
And of course yours is set to private @lynn_glenmont
a lot of women on here do that because of creepers. a nice pic of a deer doesn't get you harassed like a picture of a pretty woman.8 -
OP as a few others have said - MFP does a pretty good job of giving you a calorie goal that should be appropriate for your stats and activity level (excluding exercise) as long as you choose a reasonable rate of loss. With 30 lbs to lose that should be 1 lb/week. You said you did that and your calorie goal was 1330 - that’s a good starting point.
Now from there - focus on accuracy of logging, do you have or plan to use a food scale? It’s not a requirement but many find it to be an incredibly helpful tool to ensure accuracy of calorie intake. Log everything you eat as accurately and honestly as possible. Eat a variety of foods, focusing on those you find satiating, nutritious and enjoyable. If you exercise, log and eat back some of those calories as well.
Be patient, monitor and adjust as needed after 6-8 weeks of your own data and results.
Oh and read the stickied most helpful forum posts at the top of each section they’ve got great info.
Good luck!5 -
chris_in_cal wrote: »Here is my two cents. It is better to not put too fine a point on these targets. If like me you are 30+ lbs overweight, sort of active, sort of not, person, you can do much better by figuring it out slowly. For instance, at first, try something like: the first 10 days or two weeks lock on a simple 1700 cal/day. Practice weighing and measuring, figure out how to time your meals, avoid triggers, start some routines. Just centerpunch that number every day for two weeks...no exercise adjusting.
weigh yourself everyday for two weeks.
After two weeks put all your weight data on a graph, pencil in a line, and if you have lost about a pound a week, eating 1700/day without any adjustments, you have some deeply meaningful data. Better than any of these formulas.
You get to think "hey that worked, I can do that for 28 more weeks" or "it would be easy for me to try two weeks at 1600/day"
What you shove in your mouth is the most important thing, so try to do something very simple with your daily food to get on some sustainable pattern. Once you are in a good stable pattern with food, you can start tweaking it here and there, and if things go off a bit you can easily reset to you original, simple, 1700/day plan to reset.
This is really helpful, thank you0
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