Working nights and activity level

WarmDontBurn
WarmDontBurn Posts: 1,253 Member
in Health and Weight Loss
I am restarting my journey once again!
However this time for the first time in a lot of years I am working. I work nights 11-7 unpacking and stocking groceries. It's a lot of repetitive lifting and walking. My steps can be anywhere from 10-20,000 steps her night.

Last time I lost the weight I was aiming for 10,000 steps per day and trying to keep calories around 1300- 1400 however now I get the 10,000+ without even trying. I work about 30 hours a week.

I am wondering what I should set my activity level too. Should I still start around 1400 calories and test it out - eating more would feel weird but I would think as I am doing more I would need more. I am watching my protein and taking vitamins as well as collagen. Looking to lose 35-40 lbs - slow and steady!

Trying to set myself up for success this time around.
Thanks for any advice or help you may offer :)

Replies

  • kshama2001
    kshama2001 Posts: 28,052 Member
    edited July 2023
    Yes, if you're doing more you do need to eat more. How tall are you and how much do you need to lose to reach your goal weight?

    Use this as a guide to set your activity level. Maybe go one down as you are working 30 hours/week and this probably presumes 40.

    thgu130i8vjk.jpg

    Use this to set your weekly weight loss goal:

    9kjwnia17qv9.jpg
  • WarmDontBurn
    WarmDontBurn Posts: 1,253 Member
    kshama2001 wrote: »
    Yes, if you're doing more you do need to eat more. How tall are you and how much do you need to lose to reach your goal weight?

    Use this as a guide to set your activity level. Maybe go one down as you are working 30 hours/week and this probably presumes 40.

    thgu130i8vjk.jpg

    Use this to set your weekly weight loss goal:

    9kjwnia17qv9.jpg

    I think I am struggling to know what "eat more" means to me in terms of calorie count.
    I am 5'5" and would like to drop around 30/35 lbs.
    Also with activity level I have it currently set to ACTIVE with a 1lb a week loss and it gives me 1780 calories a day and if I change it to lightly active it gives me 1490.

    TDEE using moderate exercise which is 3-5 days a week gives me 1710 after the 500 deficit.

    I guess if I stick around the middle I should be ok. I
    Week 1 this time around I averaged about 1370 calories
    Week 2 1462
    Weigh ins I like to do daily however working nights that doesn't seem to work as well so I weigh on days where I am actually home and sleep a normal night. Tomorrow is a weigh in day and that will show me how I have been doing the last 2 weeks. At 11 days in I was down 2.4 lbs so here is hoping I continue to see a downward trend :smiley:

  • PAV8888
    PAV8888 Posts: 14,369 Member
    The numbers we are talking about are based on population means. Assuming everything is counted correctly most people will come in close to these numbers. Some may be off in either direction up or down. A very few will be a lot off in either direction.

    Numbers become more meaningful when a history of consistent measurements is accumulated and compared against one's weight TREND which may or may not be accurately reflected by proximate scale weight measurements.

    With logging consistency and with a sufficient number of measurements your own numbers can become your guide.

    Usually that will be after a few weeks for people who don't have hormonal fluctuations and after at least a full cycle for those who do have such fluctuations. Objectively 10K step levels of activity are solidly in the active level.

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