I learned I was undereating in my calories so a friend of mine told me what my calories should be for my goal weight so I set my calories to 1,532. i have been eating more fruits, veggies and treating meat more like a condiment than a dish. drinking the water. I exersize 5 days a week sometimes 6 days. this afternoon I plan to exersize as soon as my stepdad fixes the wii so I can do my cardio work out.

I learned I was undereating in my calories so a friend of mine told me what my calories should be for my goal weight so I set my calories to 1,532. i have been eating more fruits, veggies and treating meat more like a condiment than a dish. drinking the water. I exersize 5 days a week sometimes 6 days. this afternoon I plan to exersize as soon as my stepdad fixes the wii so I can do my cardio work out.

Hey there, did you take a moment to calculate your TDEE? That number of 1532 sounds mighty low. Please take a moment to read the topic on tdee, what to expect when upping your cals, and what next...

Also, protein is key, you should try to get in 1gr per lb of bodyweight...

I calculated her numbers for her on fitnessfrog & fat 2 fit radio based on the stats she gave me (age, current wt. goal wt. height, activity level) Her BMR on the Katch-McCardle was 1352, on the Harris-Benedict formula it is 1665. I was told to use the Katch-McCadle because it is more accurate :ohwell: Her TDEE was 2282 (fitness frog calculator, based on light activity level). Here is what the fat 2 fit radio says regarding caloric level:

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1649
Lightly Active (light exercise/sports 1-3 days/wk) 1889
Moderately Active (moderate exercise/sports 3-5 days/wk) 2130
Very Active (hard exercise/sports 6-7 days/wk) 2370
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2611

I suggested she never eat below her BMR of 1352( net) (Katch-McCArdle formula) and that she could eat 1649 calories a day being sedentary and still lose weight. I am also new to this "eat more to weigh lesst" idea and am still learning myself. If you have another formula or way to calculate the calories I would love your input! I also agree on the 40% carbs, & 30% fat and protein.

I learned I was undereating in my calories so a friend of mine told me what my calories should be for my goal weight so I set my calories to 1,532. i have been eating more fruits, veggies and treating meat more like a condiment than a dish. drinking the water. I exersize 5 days a week sometimes 6 days. this afternoon I plan to exersize as soon as my stepdad fixes the wii so I can do my cardio work out.

Hey there, did you take a moment to calculate your TDEE? That number of 1532 sounds mighty low. Please take a moment to read the topic on tdee, what to expect when upping your cals, and what next...

Also, protein is key, you should try to get in 1gr per lb of bodyweight...

I calculated her numbers for her on fitnessfrog & fat 2 fit radio based on the stats she gave me (age, current wt. goal wt. height, activity level) Her BMR on the Katch-McCardle was 1352, on the Harris-Benedict formula it is 1665. I was told to use the Katch-McCadle because it is more accurate :ohwell: Her TDEE was 2282 (fitness frog calculator, based on light activity level). Here is what the fat 2 fit radio says regarding caloric level:

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1649
Lightly Active (light exercise/sports 1-3 days/wk) 1889
Moderately Active (moderate exercise/sports 3-5 days/wk) 2130
Very Active (hard exercise/sports 6-7 days/wk) 2370
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2611

I suggested she never eat below her BMR of 1352( net) (Katch-McCArdle formula) and that she could eat 1649 calories a day being sedentary and still lose weight. I am also new to this "eat more to weigh lesst" idea and am still learning myself. If you have another formula or way to calculate the calories I would love your input! I also agree on the 40% carbs, & 30% fat and protein.

Oh, she doesn't exercise at all? If there is any exercise during the week, then the moderate activity level should be used.

Her original post says she does exercise 5-6 times per week so that TDEE cut value is probably too low still.