HELP - Pic of my Net Calories Chart

btdublin
btdublin Posts: 250 Member
edited October 2024 in Health and Weight Loss
eg2zok.jpg

I hope that picture has come out right above. This is my 90-day chart of net calories. Wanted people's views on if I have been strict enough or whether I should be eating much less than MFP tells me.

I started at 106 kg, trying to lose 2lb a week. MFP tells me i should be targetting 1,500 calories per day.

Take a look at this chart, I would say I am averaging about 1500. Yes I often go over, but only on 3 occasions have I been over what my daily calorific output would be (2,500 cals is fair for a man, no?). But I am often under too. I don't eat back a lot of the calories burnt on days when I have trained - I don't feel I am hungry enough to sometimes, I normally run in the evening so just have a normal dinner straight afterwards.

But in almost 4 months I have only lost 6lbs. Yes I need to train more (some periods in here I was training 3 days a week and then others I didn't train for a week or two (we were moving house and then Xmas I did also put back on 2lbs!). But I haven't been too misbehaved on this diet and I always eat very healthy (avoid big carbs at all costs).

What am I doing wrong? I only want to lose about 20lbs and I am quite muscular so alot of the time my workouts add weight as muscle, but I am not losing waist either!

Help please! Should I be stricter on diet - i have tried to be more consistent since Xmas is over, with sticking under 1500 per day and doing at least 3/4 workouts a week (running if possible + press ups etc).

Replies

  • Bear811
    Bear811 Posts: 14
    Hey Im new to this site so please someone correct me if Im wrong.

    There is a tool tab and in this is a BMR calculator if you put your height, weight etc in it will give you a calories amount that will basically maintain your current weight or you will loose weight but slowly without doing anything.

    Mine worked out to be 1335 and mfp worked out I need to eat 1200 cal a day to loose 2 lb a week more or less without excercise.

    If you excercise either eat half your cals back or none its really up to you. This will definately help but make sure that your net cals doesnt go lower than 1200

    Maybe try dropping your cals to 1300 a day or 1400.

    You are still loosing weight so keep positive but most of all do what suits your body if you feel that excercise is more up your street then maybe do that and eat the same amount. or if you struggling to go to gym then maybe dropping your cals will help.

    I hope this helps as I said im new so i could be wrong :)

    Good luck with your weight loss
  • btdublin
    btdublin Posts: 250 Member
    Cheers Bear, I appreciate all comments.

    My BMR is 2,040 cals a day. I rarely exceed this.

    Might try dropping to 1,200 but I hope to train more so that might start kicking in the weight loss.

    I NEED DISCIPLINE AND STOP BEING LAZY!
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    It looks like you aren't eating your exercise calories back, so your net calories may be too low.
  • btdublin
    btdublin Posts: 250 Member
    I probably only eat half of them back yeah, but I often have one bad day over so I am usually close to my overall cals target for the whole week.
  • kit_katty
    kit_katty Posts: 992 Member
    Maybe aim for less than 2lbs a week...
  • hofosho1020
    hofosho1020 Posts: 179
    Are those really low days days that you just forgot to log or are you really eating that little?
  • Martucha123
    Martucha123 Posts: 1,089 Member
    It looks like you aren't eating your exercise calories back, so your net calories may be too low.
    sorry but gotta say this:
    OMG why some people think not eating back cals is answer for EVERYTHING that may go wrong
    his goal is not 1200, it's 1500, so he can handle not eating them from time to time

    from the chart it looks like you are not doing anything wrong, a bit irregular, but average seems right.
    what are you eating?
    can you open your diary?
    what is your protein intake?
    do you get enough veggies?

    if you do everything right and not losing, go to the doctor, maybe it's hormons.
  • btdublin
    btdublin Posts: 250 Member
    Steph and mpscolac - thanks for the replies.

    No I have logged every day - some days I did v intense work out, 1000 cals plus! And perhaps didn't eat back. Although I look a big lad I actually can have a rather small appetite, especially when I get into the habit and my stomach size shrinks.

    Diet wise - I am pretty healthy. I am v strict on carbs - I haven't eaten pizza, pasta or rice for years. Bread I avoid but I love it and sometimes slips in as a convenience food. I actually love my veg. A lot of my evening meals is a huge bowl of steamed veg (with a little butter melted in). Protein intake is good, I am aiming about about 40% of my cals from Protein. Less red meat, mostly chicken, eggs, fish.

    A lot of the days that went over were on drinks. Again I am healthy, don't drink beer much, just a bottle of red wine here and there. I am going teetotal now since New Year until April. Should cut out some unnecessary cals!

    I don't think it's serious, I just need to keep my discipline and exercise more. My recovery rate is terrible from some old injuries.

    Thanks for the help!
  • lklingen
    lklingen Posts: 1
    When my doctor recommended that I join this site he said that all the sites calculate high, usually 100 - 200 for women and 200 - 300 for men (since men get 30% more calories right off the bat). He calculated mine at 1050 and this app calculated 1200, so to lose 2 lbs a week I really have to do the 1050 but it's working. Since you already work out and keep your metabolism reved up you may have to drop the extra calories on a consistent basis. Stick to it - you'll get there.
  • Martucha123
    Martucha123 Posts: 1,089 Member
    Steph and mpscolac - thanks for the replies.

    No I have logged every day - some days I did v intense work out, 1000 cals plus! And perhaps didn't eat back. Although I look a big lad I actually can have a rather small appetite, especially when I get into the habit and my stomach size shrinks.

    Diet wise - I am pretty healthy. I am v strict on carbs - I haven't eaten pizza, pasta or rice for years. Bread I avoid but I love it and sometimes slips in as a convenience food. I actually love my veg. A lot of my evening meals is a huge bowl of steamed veg (with a little butter melted in). Protein intake is good, I am aiming about about 40% of my cals from Protein. Less red meat, mostly chicken, eggs, fish.

    A lot of the days that went over were on drinks. Again I am healthy, don't drink beer much, just a bottle of red wine here and there. I am going teetotal now since New Year until April. Should cut out some unnecessary cals!

    I don't think it's serious, I just need to keep my discipline and exercise more. My recovery rate is terrible from some old injuries.

    Thanks for the help!

    then again,
    if you are doing everything so well and not losing, maybe you should check with the doctor
    my sis was overweight since she's 18 and lately started to gain a lot and guess what: it's her gland
    not producing the right hormones, and reducing her metabolism to absolut minimum

    if you weight 106 then you should be eating probably 2500 kals /day
    if you stick to 1500 you should be losing 1kg per week
    if you don't then eaither you underetimate heavily what you are eating or your metabolism is super slow...

    i'd definetely check that
  • btdublin
    btdublin Posts: 250 Member
    lklingen , That is interesting. I was wondering whether BMRs were too high. I might try pushing down to 1,200.

    Mpscolac, yeah my metabolism is slow i think. Maybe worth a medical but find doctors fob you off on this sort of thing (eat less, exercise more).

    When in peak fitness 5-6 years ago I could eat plenty because I was training intensely every day. But I was aiming to keep bulk up too. I have never been lean and I am really trying to drop right down now, even dropping some muscle if required so I can look slim and also take some excess weight stress off my bad knees.
  • mandylooo
    mandylooo Posts: 456 Member

    OMG why some people think not eating back cals is answer for EVERYTHING that may go wrong
    his goal is not 1200, it's 1500, so he can handle not eating them from time to time

    not losing, go to the doctor, maybe it's hormons.

    The lower calorie limit for men is not the same as it is for women. I'm guessing 1500 for a man is the equivalent of 1200 for a woman.
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