Question about increasing daily calories plus exercising!

xferpisx
xferpisx Posts: 2 Member
edited December 2024 in Getting Started
Hello everyone,

I am having a hard time staying with 1450 cal/day, its too low for me. I am thinking about changing my goal to maintain weight (that would give me around 1950 cal/day) and burning around 300-400 cal/day tru exercise. The difference is Id not eat these exercise calories, creating a defficit of 1650-1550 cal/ day and hopefully still lose weight. Am I thinking this right? Can I do that??? Thanks so much for your input.

Replies

  • MikePTY
    MikePTY Posts: 3,814 Member
    Id look into a TDEE calculator such as https://tdeecalculator.net/index.php. Put in your stats and activity level, and it will give you a goal that includes exercise. So you don't need to eat back your exercise calories and can eat more on days you don't exercise.
  • Pamela_Sue
    Pamela_Sue Posts: 563 Member
    Hi. I am currently eating about 1,400 calories per day, however, I am very sedentary, retired and get to just focus on my diet and exercise right now. It is hard and I personally could not eat this amount if I was working, etc. When you add in exercise to your diary, it will increase your food diary by a number of calories. Mine adds about 300 calories per day for exercise, so my food diary reflects a new, revised total of 1,700 per day to eat. Some people eat back all their calories successfully, some eat back about 1/2 of their calories, and some eat back few to none. So if you exercise 300 to 400 calories per day, it would increase your calories to 1,750 to 1,850, if you ate all your calories back.

    If you provide height, current weight, and amount you want to lose per week, others can help you find a solution.
  • xferpisx
    xferpisx Posts: 2 Member
    im 5'11 177lbs and 41 yo. Im confused i think mfp would be better for me but ihonestly dont know what to do all =/
  • seska422
    seska422 Posts: 3,217 Member
    You can create a calorie deficit through reduced intake, increased exercise, or a combination of both.

    You've tried a 500 calorie deficit and that hasn't worked for you. It's perfectly reasonable to try a 300-400 calorie deficit to see how that fits your desires and lifestyle. Weight loss is a marathon, not a sprint.
  • quiksylver296
    quiksylver296 Posts: 28,436 Member
    MikePTY wrote: »
    Id look into a TDEE calculator such as https://tdeecalculator.net/index.php. Put in your stats and activity level, and it will give you a goal that includes exercise. So you don't need to eat back your exercise calories and can eat more on days you don't exercise.

    This.

    You’re very tall for a female, OP. I’m 5’9, 44 yoa. I can lose on 2000 calories as my TDEE is approximately 2400 calories per day.
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