Up my calories? To What?

Im_NotPerfect
Im_NotPerfect Posts: 2,181 Member
in Health and Weight Loss
Hello all! I seem to be on somewhat of a plateau for the past couple of weeks, so I'm wondering if I should up my calories? And if I do, what do I up them to? Here are some stats:

CW: 199 (sometimes up to 202 depending on the day)
Current calorie goal: 1350
Exercise: work out at least 30 minutes per day....usually walking or stationary bike but just started 30DS yesterday

Yes I eat all of my exercise calories!

Just looking for a bit of movement (in the good direction!) on the scale! Thanks all!
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Replies

  • KMA220
    KMA220 Posts: 24 Member
    Calculate your BMR and eat atleast that (that doesn't include any exersize calories). I upped mine to my BMR last week and lost 2 lbs. I was eating 1200 calories before that and seeing a minimal loss. I'm very happy with my new calories goal. It's definitely more sustainable!
  • KMA220
    KMA220 Posts: 24 Member
    Here's the tool :)

    http://www.myfitnesspal.com/tools/bmr-calculator
  • tundralover
    tundralover Posts: 3
    Not sure I am following you...why would you up your calories? I would up my exercise or reduce the calories. :ohwell:
  • mabennett
    mabennett Posts: 53
    Calculate your BMR and eat atleast that (that doesn't include any exersize calories). I upped mine to my BMR last week and lost 2 lbs. I was eating 1200 calories before that and seeing a minimal loss. I'm very happy with my new calories goal. It's definitely more sustainable!

    THIS!
  • deksgrl
    deksgrl Posts: 7,237 Member
    Not sure I am following you...why would you up your calories? I would up my exercise or reduce the calories. :ohwell:

    Because her calories now is 1350, and at her size, she needs more than that just to fuel basic bodily functions, nevermind to fuel the amount she needs for daily activities and working out. Initially you lose weight eating below what your body needs but then it starts conserving everything. It's a survival mechanism.
  • 714rah714
    714rah714 Posts: 759 Member
    Not sure I am following you...why would you up your calories? I would up my exercise or reduce the calories. :ohwell:

    Because her calories now is 1350, and at her size, she needs more than that just to fuel basic bodily functions, nevermind to fuel the amount she needs for daily activities and working out. Initially you lose weight eating below what your body needs but then it starts conserving everything. It's a survival mechanism.
    Hard to tell whats actually going on without seeing her food diary and without that information your just making assumptions.
  • Hayter2013
    Hayter2013 Posts: 77
    Here's the tool :)

    http://www.myfitnesspal.com/tools/bmr-calculator

    Ah I wondered what that was for... Thanks for that, gonna do mine!
  • cessnaholly
    cessnaholly Posts: 780 Member
    bump
  • jeremy_c
    jeremy_c Posts: 21
    Because her calories now is 1350, and at her size, she needs more than that just to fuel basic bodily functions, nevermind to fuel the amount she needs for daily activities and working out. Initially you lose weight eating below what your body needs but then it starts conserving everything. It's a survival mechanism.

    I don't understand that statement. If she is not eating enough to even fuel her basic bodily functions, then what is left over that can be conserved/stored?

    Jeremy
  • Hayter2013
    Hayter2013 Posts: 77
    Here's the tool :)

    http://www.myfitnesspal.com/tools/bmr-calculator

    Ah I wondered what that was for... Thanks for that, gonna do mine!

    I've still gone over though!! :laugh:

    Oh well I hope my 30ds will help with that later!
  • deksgrl
    deksgrl Posts: 7,237 Member
    Not sure I am following you...why would you up your calories? I would up my exercise or reduce the calories. :ohwell:

    Because her calories now is 1350, and at her size, she needs more than that just to fuel basic bodily functions, nevermind to fuel the amount she needs for daily activities and working out. Initially you lose weight eating below what your body needs but then it starts conserving everything. It's a survival mechanism.
    Hard to tell whats actually going on without seeing her food diary and without that information your just making assumptions.

    That's true, but it is a logical assumption since she said she is around 199 - 202 pounds, that 1350 calories is below her BMR. The person I was replying to was suggesting that she cut more calories, and I was providing one reason she might not want to do that.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Because her calories now is 1350, and at her size, she needs more than that just to fuel basic bodily functions, nevermind to fuel the amount she needs for daily activities and working out. Initially you lose weight eating below what your body needs but then it starts conserving everything. It's a survival mechanism.

    I don't understand that statement. If she is not eating enough to even fuel her basic bodily functions, then what is left over that can be conserved/stored?

    Jeremy

    If you do this long term, your metabolism changes so it runs farther on less and will not lose weight.
  • LuLuSUPER
    LuLuSUPER Posts: 189
    you have to caluclate your BMR first and the eat half of your exercise calories back. also you may want to keep track of your measurements cause the scale isnt going to tell you everything.
    We are about the same size and my BMR is 1650, i usually get 700-800 exercise calories and with eating back i average around 1800 calories.
    i felt like passing out when i did 1200 calories, i dropped it cause of how much weight i lost at 1600. thinking it would accelrate but instead i gained 3 inches on my waist from my body storing everything.
  • jeremy_c
    jeremy_c Posts: 21
    If you do this long term, your metabolism changes so it runs farther on less and will not lose weight.

    Why does MFP then create these calorie goals if they do not work? I am asking for myself really, but same problem as the original poster. I did great the first 4 weeks, but the last 2 weeks I've been up/down (~1.5lb) not really loosing anything. MFP says I should eat 1,200 calories. I usually burn about 400 calories in exercise a day and eat pretty much to the calorie limit each day including my exercise calories, so I'm taking in ~1,600 calories a day average. My BMR is 1,740. So, 1,740 + 400 exercise = 2,140 average. I've went over my calorie budget two or three times in 6 weeks, but only by 50-70 calories.
  • MoooveOverFluffy
    MoooveOverFluffy Posts: 398 Member
    Calculate your BMR and eat atleast that (that doesn't include any exersize calories). I upped mine to my BMR last week and lost 2 lbs. I was eating 1200 calories before that and seeing a minimal loss. I'm very happy with my new calories goal. It's definitely more sustainable!


    ^^^THIS. Go to the TOOLS tab up above and use the BMR calculator. Eat at least that amount PLUS your exercise calories!! DID I MENTION TO MAKE SURE YOU EAT YOUR EXERCISE CALORIES????
  • leap314
    leap314 Posts: 75 Member
    Ok, so on my home page it says for me to eat 1200 calories daily. Then with the bmr tool, it says 1374 calories. Why doesn't it put that number on my home page? Then do I want to eat all my exercise calories or half? I want to lose 1-2lbs a week for a total of a 15lb loss. Thx!
  • TiffanyW1014
    TiffanyW1014 Posts: 599 Member
    I am 5'8 and I weigh 199 also. I just upped my calories to between 1600-1700 a day. I will eat back some exercise calories but I don't let my net drop below 1400-1500. To maintain MFP says I need 2070 so anything under that is creating a deficit. I lose a little over 1 pound a week. Good luck. Friend me if your would like I like to have ppl in a similar situation!
  • astrampe
    astrampe Posts: 2,169 Member
    Ok, so on my home page it says for me to eat 1200 calories daily. Then with the bmr tool, it says 1374 calories. Why doesn't it put that number on my home page? Then do I want to eat all my exercise calories or half? I want to lose 1-2lbs a week for a total of a 15lb loss. Thx!
    If you only have 15lbs to lose, losing 1-2 per week is not realistic.... MFP only does what you tell it to do - you gave it an unrealistic goal loss per week, and it gave you a very low calorie intake...You have to change your settings and accept the fact that losing that musc so quickly will not work in the long term....
    Lower your loss to .5-1lbs per week - much more practical...
  • ladyraven68
    ladyraven68 Posts: 2,003 Member
    If you do this long term, your metabolism changes so it runs farther on less and will not lose weight.

    Why does MFP then create these calorie goals if they do not work? I am asking for myself really, but same problem as the original poster. I did great the first 4 weeks, but the last 2 weeks I've been up/down (~1.5lb) not really loosing anything. MFP says I should eat 1,200 calories. I usually burn about 400 calories in exercise a day and eat pretty much to the calorie limit each day including my exercise calories, so I'm taking in ~1,600 calories a day average. My BMR is 1,740. So, 1,740 + 400 exercise = 2,140 average. I've went over my calorie budget two or three times in 6 weeks, but only by 50-70 calories.

    I love MFP for it's tracking ability, and the forums, but in terms of it's calorie allowance it is just a calculator, not a nutrition expert and will just deduct 250, 500, 750 etc depending on what people tell it ar etheir goals.

    For instance, you are a male, and according to most health experts 1500 calories is the minimum daily requirements for a male, but MFP has allowed you to select 1200.

    If you work out your TDEE and deduct 15-20% you will lose weight.
    I love numbers and for me I believe using the % defict is a better way than just deducting the 500 calories. 500 calories from someone with a low TDEE can be too aggressive whereas for someone with a high TDEE 500 calories may be too little.
  • deksgrl
    deksgrl Posts: 7,237 Member
    If you do this long term, your metabolism changes so it runs farther on less and will not lose weight.

    Why does MFP then create these calorie goals if they do not work? I am asking for myself really, but same problem as the original poster. I did great the first 4 weeks, but the last 2 weeks I've been up/down (~1.5lb) not really loosing anything. MFP says I should eat 1,200 calories. I usually burn about 400 calories in exercise a day and eat pretty much to the calorie limit each day including my exercise calories, so I'm taking in ~1,600 calories a day average. My BMR is 1,740. So, 1,740 + 400 exercise = 2,140 average. I've went over my calorie budget two or three times in 6 weeks, but only by 50-70 calories.

    Because on MFP where it asks how many pounds per week do you want to lose, that will over-ride the BMR and set you below it. 1,200 is the minimum recommended amount for a woman to eat per day and MFP will not set a number below this.

    To lose 1 pound a week, you need to have a calorie deficit of 3,500 cals/week. To lose 2 pounds a week, you need a calorie deficit of 7,000 cals/week.

    Figure out your TDEE (your BMR plus the energy you need for activity). Then eat up to 20% less than that per day.
  • jeremy_c
    jeremy_c Posts: 21
    If you work out your TDEE and deduct 15-20% you will lose weight.
    I love numbers and for me I believe using the % defict is a better way than just deducting the 500 calories. 500 calories from someone with a low TDEE can be too aggressive whereas for someone with a high TDEE 500 calories may be too little.

    When calculating my TDEE should I do so w/just my normal routine (desk job) and then still log exercises and allow MFP to add more calories for the day that I can eat? My daily exercising varies from ~350-500 calories, sometimes more than 500 but rarely below the 350. (BTW, I opened my diary but am still back logging from my previous logging app).
  • deksgrl
    deksgrl Posts: 7,237 Member
    I set my calories manually for 20% less than TDEE (which includes my workouts).

    I do log exercise just for accountability, but I then do not pay attention to what MFP says my Net calories should be, I ignore that number and eat to my own goal.

    If I don't work out that day, I eat less.
  • astrampe
    astrampe Posts: 2,169 Member
    If you work out your TDEE and deduct 15-20% you will lose weight.
    I love numbers and for me I believe using the % defict is a better way than just deducting the 500 calories. 500 calories from someone with a low TDEE can be too aggressive whereas for someone with a high TDEE 500 calories may be too little.

    When calculating my TDEE should I do so w/just my normal routine (desk job) and then still log exercises and allow MFP to add more calories for the day that I can eat? My daily exercising varies from ~350-500 calories, sometimes more than 500 but rarely below the 350. (BTW, I opened my diary but am still back logging from my previous logging app).

    yes
  • jeremy_c
    jeremy_c Posts: 21
    When calculating my TDEE should I do so w/just my normal routine (desk job) and then still log exercises and allow MFP to add more calories for the day that I can eat? My daily exercising varies from ~350-500 calories, sometimes more than 500 but rarely below the 350. (BTW, I opened my diary but am still back logging from my previous logging app).

    yes

    When doing so, say my TDEE is 2,000 and I exercise 400 away, thus my TDEE for that day is really 2,400. Therefore, should I eat 20% of 2,400 or 20% of 2,000 ?
  • murta74
    murta74 Posts: 1
    Personly, I find a combination of increasing calories and exercise helps. Work out the calories burnt during excerise, half it and eat that figure. This way, your increasing your deflicit while eating more.
  • jcpmoore
    jcpmoore Posts: 796 Member
    Okay, I'll finally confess this has confused me beyond imagining since I joined in January. I've plateaued for three weeks now and am ready to try this correctly. Here's my info:

    I'm 39 yo
    weight: 206
    height 63 inches
    BMR 1579

    I typically exercise 5-6 days per week, roughly 40-60 minutes depending, for around 500 calories burned or so. (I use an HRM when I remember.)

    So if I want to be eating the right amount to lose the weight, I should do...? Do I set my daily calorie goal to 1579 and then eat that plus exercise calories when applicable? is that the idea?

    Thanks for the help.
  • deksgrl
    deksgrl Posts: 7,237 Member
    When doing so, say my TDEE is 2,000 and I exercise 400 away, thus my TDEE for that day is really 2,400. Therefore, should I eat 20% of 2,400 or 20% of 2,000 ?

    Your TDEE means Total Daily Energy Expenditure. This is your TOTAL NEEDS including exercise. If your TDEE is 2,000, then you eat 20% less than that. Forget the 400 you exercised, it is already figured in to the TDEE.

    If you are setting it up according to MFP, this is set up to not include exercise, and that is why people add in their exercise calories.
  • madeinforks
    madeinforks Posts: 50 Member
    My BW was 191lbs. and I kept my calorie goal at 1500 daily..I do 3-4 hours exercise weekly and include some strength training in that and I have lost steady for the past 3 months..So up your calorie intake and maybe add some strength training with your cardio.
    Muscle burns fat faster than fat burns fat so try toning up and see if that helps some! It sure has helped me!
  • Hoakiebs
    Hoakiebs Posts: 430 Member
    Try going here and listening to audio clip 2 on breaking plateaus for the reasons why.

    Www.fat2fit radio.com
  • tinamina78
    tinamina78 Posts: 241 Member
    There are so many ways of doing this, it really is personal preference, I think. However, I think that MFP calculates calories a little bit low for people. I've checked a lot of other sites for calculations and they are more consistent and make more sense. This website is really helpful in calculating and explaining a lot of things. Good luck!!

    http://www.fitnessfrog.com/calculators.html

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