Cal in vs Cal out

snshine919 · July 2023

@ninerbuff Page 1 about a "pill"

forest_crone · July 2023

I am 43 years young and this is how I do things: I first calculate calories based on a sedentary lifestyle. I want to be able to add the exercise calories I burn later, instead of going off the calculator's estimate. This is the calculator I use: https://www.calculator.net/calorie-calculator.html

It tells you how many calories you need to lose weight or maintain weight, depending on preference. Your exercise calories should be in your control, I think. That's just what works for me!

sugaraddict4321 · July 2023

@snshine919 I don't think that post was accusing you of wanting a pill. It was a reply to another comment, in which the user specifically said she was NOT referring to you. She was giving a general comment on calories in/calories out.

Try not to take general comments so personally. You've seen all the advertisements for shakes, pills, meal plans, etc. Probably seen them your whole life, I have. There's a reason there's such a massive market for diet everything. Because many, many people hope for that magic pill or potion. It doesn't mean that's what you're hoping for, and it doesn't mean others are accusing you of that. It's a fact of life - losing weight is not easy and everyone is trying to find what works for them.

Back to your original post - how long have you been on your workout plan and calorie regiment? Are you at least maintaining your weight as opposed to gaining? If you've stayed the same for about 4 weeks, then I think you've found your maintenance level.

From there, you can reduce a bit at a time to see what it takes to get the scale moving while still keeping your energy up.

jefforymcdaniel · July 2023

There's lots of great responses here. I would add, I read for women (generally) 1200 calories are a minimum for basic bodily function (1500 for men) and too few calories can actually work against your weight loss goals - not to mention mess with organ function. So be careful to listen to your body. I know, as a man, I was at 1500 cals and not able to lose much... I bumped it up to 1600-1800 and dropped weight faster.

sollyn23l2 · July 2023

snshine919 wrote: »

Thank you. And a FYI I am HERE TO LOSE WEIGHT AND BOUNCE IDEAS OFF OTHER PEOPLE. NOT TO GET RUDE COMMENTS ABOUT A DIET PILL AND WHY IS IT SO HARD TO GRASP. NOT EVERYONE HAS AN AMAZING METABOLISM AND STAYS SKINNY. If I really wanted to lose weight incorrectly I wouldn't be asking all the questions I have, So if I continue to see offensive comments I will flag you. THIS IS A FORUM, NOT A BASHING SESSION.

I understand you may have felt it was directed at you. It was not. Someone asked why people don't seem to grasp calories in/calories out. I was answering that. I don't consider taking a pill that helps you reduce calories in or increase calories out to be a problem, nor do I shame anyone for that. I was referring to people who are constantly looking for a magical answer that doesn't exist.

Melwillbehealthy · July 2023

ninerbuff wrote: »

Melwillbehealthy wrote: »

Wow! I read through discussions like this and they boggle my mind. I don’t have a lot of rules about eating. I have a daily calorie goal set, I log calories every day and weigh myself. I highly doubt that anything I’m doing is really accurate. I kind of estimate things as best I can. I watch the scale for results. If I don’t like what I see, I change things, usually by eating less or increasing my exercise. This works for me. Anything else would be too stressful.

For some that may work, but others may be need to be more meticulous especially if they don't have a lot to lose.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

I agree. I have a lot to lose, so I think it’s easier right now than it will be in the future. I know I’m going to probably reach a point where I have to really buckle down. It scares me, but I’ll do what has to be done. This is a lifelong commitment to me.

snshine919 · July 2023

@forest_crone thank you for that web page, I used it and it shows some insight. I fall between the 1-2lb weight loss weekly. But the more agressive like 2lbs a week is what I am aiming for. Thank you!

poisonesse · July 2023

Just a thought... are you eating your exercise calories? If so, remember... MFP and most sites over compensate your exercise with extra calories you "can eat"... but if I do that, I gain or maintain. 1900 calories a day seems awfully high, but let us know what your dietician says. I'm interested.

kdejan · July 2023

It seems you might not yet be in a caloric deficit, which is necessary for weight loss. A tip: set your activity level as "Not very active" unless your job involves heavy physical activity. This prevents MFP from overestimating your caloric intake.

I've personally struggled with weight loss and found that increasing protein intake helped. Fitness guidelines often recommend around 1g of protein per pound of body weight for weightlifters, but I've found it works for anyone exercising and looking to build muscle. Fat intake should range from 0.3-0.5g per pound, with the remaining calories from carbs.

By increasing my daily protein intake to 180g, I focused more on lean proteins and fresh vegetables, reducing my hunger and helping me stay within my calorie limit.

So, try upping your protein intake, aim for at least 0.8g per pound of body weight. You can also adjust your macro goals in MyFitnessPal under "Goals" -> "Nutrition Goals" -> "Calories, Carbs, Protein and Fat Goal". If you're feeling hungry or not seeing results, a higher protein goal may help.

Nephelys · July 2023

poisonesse wrote: »

Just a thought... are you eating your exercise calories? If so, remember... MFP and most sites over compensate your exercise with extra calories you "can eat"... but if I do that, I gain or maintain. 1900 calories a day seems awfully high, but let us know what your dietician says. I'm interested.

Yeah, I've kind of stopped using calculator, they tend to really overestimate the numbers. And the results vary so much from one website to another.
Especially since, unless you have a job that requires physical strength, it's better to set not very active, otherwise the numbers get too big.
The same goes for exercise, which you shouldn't count if you want to lose weight. Not to mention that most generally just ask how many times one workout per week, it take neither duration nor intensity into account. But a 20mins yoga or pilates "workout" will clearly not have the same calorie burn as 1hour of intense cardio or 1hour30 of heavy weight training.

1900 seems extremely high. By inputting the OP's height, sex, age, weight without entering workouts, the calculator mentioned above gives me 1.635kcal for 1lb/week and 1.135kcal for 2lb/week, which already seems more "coherent".
And I said I didn't use them anymore, but regardless, this one is probably the most accurate and precise I've found: https://www.precisionnutrition.com/weight-loss-calculator/

bondct · July 2023

Hi... you work out like I do... 5-7 x a week... This doesnt pertain directly to cal in vs out... but my suggestion is not to worry about weight (stick with me here)... figure out what size clothing you want to be in... so for example... my goal is (which I hit and am in maintenance) size 31 pants...

so if size 31 (comfortably) is 155lbs or 175 lbs makes no difference to me...

When I can't fit into 31 I eat less until I can... if 31 gets too lose I eat more,,, obviously you have to watch nutrition values of what you eat... this measurement system takes a lot of pressure off goals... to eat less just eat low calorie nutritionally dense foods (all the things we dont like lol)... hope this helped

AnnPT77 · July 2023

(snip)

So, try upping your protein intake, aim for at least 0.8g per pound of body weight.
(snip)

I agree with the general point that increasing protein can be helpful, for various reasons.

But someone who's severely overweight may benefit from basing protein-needs calculations on healthy goal weight, rather than on current weight.

We don't need bunches of extra protein to maintain our fat mass: Its main purpose is maintaining lean tissue. Basing the protein goal on lean body mass (LBM) - using a higher factor - would be a good thing, but most people don't have a reasonable estimate of LBM to work with. Using healthy goal weight (or the middle of the BMI range for their height) should be adequate, with the 0.8 factor.

We do see very overweight people here who are pretty petite who think they need 200g of protein at 5'1" or something like that based on 0.8-1g per pound . . . that's possibly going to be an unreasonable fraction of their calorie goal, and it really isn't necessary.

sibilantstorm · July 2023

I'm older -- in my 60s -- but 1900 kcal would cause weight-gain for me. If you're working out consistently for 30+ minutes a day at medium or higher intensity and you're not losing weight on your current intake, then you won't be able to 'exercise' the difference away. You'll need to reduce your calorie intake. It took me 40 years to accept that fact, and it wasn't until I started weighing, measuring, and counting all the food and drink I was taking in that I finally started realizing that I was going to have to reduce my calorie intake. Our bodies do not want to lose weight. The body fights it -- especially for those who have gone through puberty in a female body. Our internal thermostat is set to hold on to every precious ounce, and to panic as soon as we start to lose weight, so exercising is critical to keep your metabolism from slowing down to try to make up for the reduction in calories, but reducing calories if you're not losing is important. I would drop your calories by about 500 kcal/day each week until you are losing about 1 lb to 1.5 lbs a week -- stay there, continue with your activities. If you need to lose weight faster than that (and for most people, 2-2.5 lb a week is the maximum you should be trying to lose at a time so you don't damage your body's balance and cause stress to your cardiovascular system and lose vital muscle mass), you may need to reduce by 500 kcal/day each week until you get to 2-2.5 lbs a week. For me, that level is 1200 kcal, but I have over 100 lbs left to lose (I've lost almost 200 already), and that keeps me at about the 2 lb per week loss rate.

It's a challenge. Losing weight is a long term commitment, and when you reach your target weight, you have to add calories back in for maintenance the same way you took them out -- adding 500 kcal/day each week until your body starts to gain. As soon as you see that first unanticipated 2 lb gain, scale back by 500 kcal/day and keep monitoring, but that's probably your maintenance intake.

rtlenton · July 2023

I think it should also be noted that how you are getting your calories is very important, i.e. are you eating a lot of greens and fruits, or do most of your 1900 calories come from animal protein, sugar drinks, etc.?

chris_in_cal · July 2023

snshine919 wrote: »

FYI I am HERE TO LOSE WEIGHT AND BOUNCE IDEAS OFF OTHER PEOPLE. NOT TO GET RUDE COMMENTS ABOUT A DIET PILL AND WHY IS IT SO HARD TO GRAS P..

I hear you @snshine919, I am trying my best to be more healthy and fit, and I like to try and encourage others here if I can. Most of us are here facing a bunch of real life and complex lives, and know that better fitness and health makes everything a bit better.

But on this free public web forum there are people coming from all kinds of different perspectives and motivations.

Good luck, take from this what you can, reach out if you have any questions, and I hope to see you around as you start having a bunch of success.

JimiSellars · July 2023

While calories are the same there is a problem with that. 1000 calories of rich cookies and 1000 of broccoli are much different amounts in volume so it's easy to overeat the high-calorie foods.

jaded989 · July 2023

ninerbuff wrote: »

1900 hundred to maintain.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 35+ years and have studied kinesiology and nutrition

LOL, I'm 66 5'4 and if I consumed 1900 a day I'd be right back where I started, yes 1900 a day would cause weight gain for me and I do get some excerise daily.

Cal in vs Cal out

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