5' and under: What is your cal goal?
femmi1120
Posts: 473 Member
I'm 4'11" and I'm having a really hard time finding something that works for me. All I know is that I prefer to have a net goal over a total goal. I'd rather have a built-in deficit and be able to eat back exercise cals, because I've found that otherwise, I'm less motivated to work out.
However, this does bring me to my next question, why is it ok to have a "total cal goal" of 1500 and burn 500 cals, but not ok to have a "net cal goal" of 1000, burn 500, and eat back those 500? I've been told over and over that setting a NET goal of 1000 is bad, but I've also been told to aim for 1500 and not eat back exercise cals. But if I end up burning 600, isn't that worse?
I really hope I'm making some sense, but I just don't understand the double standard between net cal goals and total cal goals.
***Also want to add that I DO have a HRM, so I don't think I'm overestimating cals burned (at least not by much)
Any way, if you're a shortie like me, I'd love to know what's been working for you!
However, this does bring me to my next question, why is it ok to have a "total cal goal" of 1500 and burn 500 cals, but not ok to have a "net cal goal" of 1000, burn 500, and eat back those 500? I've been told over and over that setting a NET goal of 1000 is bad, but I've also been told to aim for 1500 and not eat back exercise cals. But if I end up burning 600, isn't that worse?
I really hope I'm making some sense, but I just don't understand the double standard between net cal goals and total cal goals.
***Also want to add that I DO have a HRM, so I don't think I'm overestimating cals burned (at least not by much)
Any way, if you're a shortie like me, I'd love to know what's been working for you!
0
Replies
-
Have you figured up your BMR? Shorter people do sometimes need a lower net goal especially if you don't have a lot of weight left to lose. Check out the 'tools' tab at the top of the site and click 'BMR', and maybe try setting your net goal for that number and eating back your exercise calories. If you set your net for your BMR then you know you're not going to low and people can't really argue with it. People argue with arbitrarily picking a number lower than 1200 since MFP will not automatically give you anything lower, but if you figure up your BMR and can really use that lower number b/c of your height, you have great ammo for anyone who bashes on you setting net under 1200. JMO0
-
Okay, this site is built for "average" people.
We're not average.
I'm 4' 10" and frankly the 1200 calorie minimum is ridiculous. It's a figure that works for "the average women" which we're certainly not. Someone of our stature can safely eat 1,000 a day, no problem.
Having said that, admittedly it took me a year to get from obese to normal, but I didn't go below 1200 calories and often had more. I could have perfectly healthily eaten 1,000 a day, but I'm in this for the long term and aren't really interested in quick results.
Really, to be brutally honest, as someone who is shorter than normal, you're going to have to educate yourself about nutrition and health. Even the BMI index, flawed thought it is for ordinary people, breaks down if you're shorter than five foot.
Feel free to PM me if you have any specific questions. I'm very aware that rules apply differently to us "shorties"0 -
Great advice for an average sized woman. But we're not average!I've been told over and over that setting a NET goal of 1000 is bad, but I've also been told to aim for 1500 and not eat back exercise cals.
It's not what you want to hear, but really there's always going to be a large element of "suck it and see" in our calorie calculations. This makes it very important to weigh / measure food properly, so we can learn what is going on in our bodies...0 -
Height isnt really the concern and unlesa there is a pre-existing condition then we all follow the same fomula to lose weight. So have you calculated your bmr and tdee?0
-
BMR: 1232 according to MFP
TDEE: 2117 according to http://www.fitnessfrog.com/calculators/tdee-calculator.html
Couldn't find a TDEE calculator on MFP0 -
I agree with the above comments. I am 4 feet 11 1/2, with a small frame; and this makes a lot of difference. Somebody can be short with a larger frame and can carry more weight (eat more), without problems. I can't.
This database gave me a BMR of 850 (or around that number because I can't remember the exact figure); however, another database that I found on line, said that my BMR was 1040.
I am on maintenance and given 1210 calories daily. I am trying to eat between 1300 and 1500 total calories (which include 1/2 of my exercise calories), because I am doing more and heavier strength training, and so far I have been able to maintain my weight for over one year. However, most of the times, I am below 1200 net calories.
To the OP, just try to figure out what is best for you and change your routine, exercises and or daily calories until to find what fits you better.0 -
Alright, so I guess I'll start aiming for my BMR and eating back exercise cals.
Just sooo frustrated because I was maintaning before I got back on MFP without watching what I eat or exercising. Now I'm watching what I eat AND exercising and STILL maintaining. I've just been fluctuating between 122 and 125 for MONTHS
Even gaining would be better than this because then I'd at least have some idea of which direction to go with my cal goals, because I'm at the point where I have people telling I'm not losing due to eating too much and others telling me I'm not losing due to not eating enough. Going a little nuts now...
Thank you all for the responses though! Guess I'll just have to keep working with it! Also, feel free to add me
0 -
BMR: 1232 according to MFP
TDEE: 2117 according to http://www.fitnessfrog.com/calculators/tdee-calculator.html
Couldn't find a TDEE calculator on MFP
If that is your tdee, then you should be eating 1700 calories total. The next question is what are you doing for exercise? Also dont worry about net calories so much. I know many people push that agenda but i have seen studies that suggest weight training can prevent a reduction in muscle loss.0 -
BMR: 1232 according to MFP
TDEE: 2117 according to http://www.fitnessfrog.com/calculators/tdee-calculator.html
Couldn't find a TDEE calculator on MFP
If that is your tdee, then you should be eating 1700 calories total. The next question is what are you doing for exercise? Also dont worry about net calories so much. I know many people push that agenda but i have seen studies that suggest weight training can prevent a reduction in muscle loss.
Where did you get 1700 from? Also, TDEE is supposed to factor in exercise, right? I set it to moderate activity because I factored in my workouts, but if I were to set it based on regular daily activity, it'd probably be light or even sedentary.
And I'm doing mostly elliptical, treadmill, walking, some jogging, boot camp classes (3x/week), core/sculpt class, dance, and I just started Insanity. Not all on the same day though I also do weight training sporadically but most of my strength training comes from the classes. We work mostly with our body weight and dumbells. 0 -
I love food. And have only been doing this for 5 weeks. I have been eating around 1400-1600 Cals a day when I don't work out and 1600-1800 cals on days a workout. I'm averaging a little less than an 1 1/2 a week lost. Works for me because I want to loose weight slowly and with foods I'm going to eat after this "diet"
I would love to find some friends who are around the same as myself.
started 212
current 204
goal for the end of this year 1500 -
Figured I'd tag along here.
I've educated myself about nutrition (exhaustively) but am really, really unsure as to how much to eat. I'm trying to lose weight - about 15-25 lbs. My husband says I should eat 1500/day and I think I should eat 1300. My information is based on the recommendation of everyone else, all of them being way over 5'0". I'm right now 5'0" at 133 lbs. I do exercise and am watching what I eat. I don't see much of a weight loss. I want to lose weight but keep it off... how do I figure out how many calories *I* need to eat? My husband would flip out if he thought I ate less than 1200/day. (I have a former ED)0 -
I am 5'1/2" and I lose exactly nothing when I net 1200 calories. I did it all last summer. I walked every day (in disgusting Georgia heat) during lunch and then did 30 Day Shred, Ripped in 30 and 6 Week 6 Pack at night after work. Not all at the same time, but when I finished one program I went right to the next. I did my very best to net 1200 calories daily. I lost nothing. No weight, no inches.
I asked my doctor about it when I went in for another reason (broken tailbone) and he said I could safely eat 800 calories a day as long as I was eating good food. I had to make each calorie count, no junk. And if I exercised at all I had to increase my calories.
I knew that 800 wouldn't work but I did go down to 1000 calories a day. And the weight slowly started dropping. I changed my diet to include more lean protein and vegetables and less starches and sugar. My weight dropped some more. I've started exercising seriously again. I'm burning at least 400 calories 6 days a week. I do eat back my exercise calories but I stay below 1100 net calories. It's working.
I know there are people who will tell me I'm not eating enough and that I should increase my calories. But I know what happens when I net 1500 calories. I gain. That's how I got here in the first place.
It's simple math. If you're smaller, it takes less energy to do everything (except when you need to go fetch a step stool because you can't reach the top shelf in the cupboard). I don't believe that 1200 is a magic number. I believe that everyone here is different. I'm short and I am petite. I do not need as much food as someone who is 5'6" and has a medium frame. I just don't. And I am not starving. I am getting definition in my arms and legs, my abs are stronger (but still need to be uncovered), my skin is clear, my hair is thick and shiny.0 -
In view of your former ED, I suggest you eat 1200 calories, with EVERYTHING weighed, PLUS anything you burn as exercise on top of your usual activity) as a long term strategy.I do exercise and am watching what I eat. I don't see much of a weight loss. I want to lose weight but keep it off... how do I figure out how many calories *I* need to eat? My husband would flip out if he thought I ate less than 1200/day. (I have a former ED)
Yes, it will take a long time to lose weight, but better that than developing / reinforcing an unhealthy attitude to food.0 -
The bottom line is that I'm shorter than 5"....,0
-
Alright, so I guess I'll start aiming for my BMR and eating back exercise cals.
Just sooo frustrated because I was maintaning before I got back on MFP without watching what I eat or exercising. Now I'm watching what I eat AND exercising and STILL maintaining. I've just been fluctuating between 122 and 125 for MONTHS
Even gaining would be better than this because then I'd at least have some idea of which direction to go with my cal goals, because I'm at the point where I have people telling I'm not losing due to eating too much and others telling me I'm not losing due to not eating enough. Going a little nuts now...
Thank you all for the responses though! Guess I'll just have to keep working with it! Also, feel free to add me
You should really consider buying a HRM. I was going off MFP in regards to exercises cals and I was over estimating. Now that I use the HRM I have learned that I burn more cals one day and I may even burn less on the other. Also, I'm 5'2 ( still short) and when people told me to up my cals when i wasnt losing weight, that didn't work for me at all. I was stuck at my starting weight for weeks. My point is everyone is different and you really have to see what works for you. I have gone below 1200 net and it doesn't hurt me, it's hard because I like to eat, but remember you r now retraining yourself to eatting more healthy and less frequently ( if u had an over eatting problem to begin with, like I did). Good luck!0 -
Alright, so I guess I'll start aiming for my BMR and eating back exercise cals.
Just sooo frustrated because I was maintaning before I got back on MFP without watching what I eat or exercising. Now I'm watching what I eat AND exercising and STILL maintaining. I've just been fluctuating between 122 and 125 for MONTHS
Even gaining would be better than this because then I'd at least have some idea of which direction to go with my cal goals, because I'm at the point where I have people telling I'm not losing due to eating too much and others telling me I'm not losing due to not eating enough. Going a little nuts now...
Thank you all for the responses though! Guess I'll just have to keep working with it! Also, feel free to add me
You should really consider buying a HRM. I was going off MFP in regards to exercises cals and I was over estimating. Now that I use the HRM I have learned that I burn more cals one day and I may even burn less on the other. Also, I'm 5'2 ( still short) and when people told me to up my cals when i wasnt losing weight, that didn't work for me at all. I was stuck at my starting weight for weeks. My point is everyone is different and you really have to see what works for you. I have gone below 1200 net and it doesn't hurt me, it's hard because I like to eat, but remember you r now retraining yourself to eatting more healthy and less frequently ( if u had an over eatting problem to begin with, like I did). Good luck!
Thanks, but I do have one and I use it religiously That always seems to be the first advice people give me which is why I made a point of adding it to my original post, but I'm guessing you misread it?
A lot of people say MFP overestimates and for a lot of things, it really does, but I've also found that it tends to underestimate a lot for me also. Specifically for elliptical workouts and sometimes walking and running.0 -
7BMR: 1232 according to MFP
TDEE: 2117 according to http://www.fitnessfrog.com/calculators/tdee-calculator.html
Couldn't find a TDEE calculator on MFP
If that is your tdee, then you should be eating 1700 calories total. The next question is what are you doing for exercise? Also dont worry about net calories so much. I know many people push that agenda but i have seen studies that suggest weight training can prevent a reduction in muscle loss.
Where did you get 1700 from? Also, TDEE is supposed to factor in exercise, right? I set it to moderate activity because I factored in my workouts, but if I were to set it based on regular daily activity, it'd probably be light or even sedentary.
And I'm doing mostly elliptical, treadmill, walking, some jogging, boot camp classes (3x/week), core/sculpt class, dance, and I just started Insanity. Not all on the same day though I also do weight training sporadically but most of my strength training comes from the classes. We work mostly with our body weight and dumbells.
I got 1700 but cutting 20% from your tdee and i always include exercise as part of your tdee. Depending on how long you exercise it could be higher. Insanity alone will put you around 1800 calories if you follow the beachbody guidelines. The closer to your goal, the closer to your tdee you will need to eat as your body doesnt want to shed fat. So in order to cut fat, you eat more. And it truly doesnt matter how short you are, its all based on exercise, lifestyle and bmr.0 -
If you set to moderately active based on exercise, just make sure you don't eat back exercise calories then.
I am 5'0, 117.3, and I eat 1200 calories on non-exercise days and up to 1500 calories exercise days. We are going to ignore my last week of going over that. If the scale would kindly do the same
I have been on MFP for about two months and lost about 10 pounds. I am trying a zig zag approach: exercise, rest, exercise, rest, which fluctuates my calories day to day. Try some weight training if you aren't already--I absolutely love it. 0 -
I'm 4'11" and I'm having a really hard time finding something that works for me. All I know is that I prefer to have a net goal over a total goal. I'd rather have a built-in deficit and be able to eat back exercise cals, because I've found that otherwise, I'm less motivated to work out.
However, this does bring me to my next question, why is it ok to have a "total cal goal" of 1500 and burn 500 cals, but not ok to have a "net cal goal" of 1000, burn 500, and eat back those 500? I've been told over and over that setting a NET goal of 1000 is bad, but I've also been told to aim for 1500 and not eat back exercise cals. But if I end up burning 600, isn't that worse?
I really hope I'm making some sense, but I just don't understand the double standard between net cal goals and total cal goals.
***Also want to add that I DO have a HRM, so I don't think I'm overestimating cals burned (at least not by much)
Any way, if you're a shortie like me, I'd love to know what's been working for you!
I'm 4ft 11.5, but a lot heavier than you - I'm 169lbs, and exercising 30 minutes 3-4 days a week.
My TDEE including exercise cals is just over 2000 so I have been eating at a 20% defict = 1600
I prefer the TDEE minus x% deficit as I can plan my days better.0 -
7BMR: 1232 according to MFP
TDEE: 2117 according to http://www.fitnessfrog.com/calculators/tdee-calculator.html
Couldn't find a TDEE calculator on MFP
If that is your tdee, then you should be eating 1700 calories total. The next question is what are you doing for exercise? Also dont worry about net calories so much. I know many people push that agenda but i have seen studies that suggest weight training can prevent a reduction in muscle loss.
Where did you get 1700 from? Also, TDEE is supposed to factor in exercise, right? I set it to moderate activity because I factored in my workouts, but if I were to set it based on regular daily activity, it'd probably be light or even sedentary.
And I'm doing mostly elliptical, treadmill, walking, some jogging, boot camp classes (3x/week), core/sculpt class, dance, and I just started Insanity. Not all on the same day though I also do weight training sporadically but most of my strength training comes from the classes. We work mostly with our body weight and dumbells.
I got 1700 but cutting 20% from your tdee and i always include exercise as part of your tdee. Depending on how long you exercise it could be higher. Insanity alone will put you around 1800 calories if you follow the beachbody guidelines. The closer to your goal, the closer to your tdee you will need to eat as your body doesnt want to shed fat. So in order to cut fat, you eat more. And it truly doesnt matter how short you are, its all based on exercise, lifestyle and bmr.
But BMR is based on height. A taller person is going to generally have a higher BMR than a shorter person.0 -
7BMR: 1232 according to MFP
TDEE: 2117 according to http://www.fitnessfrog.com/calculators/tdee-calculator.html
Couldn't find a TDEE calculator on MFP
If that is your tdee, then you should be eating 1700 calories total. The next question is what are you doing for exercise? Also dont worry about net calories so much. I know many people push that agenda but i have seen studies that suggest weight training can prevent a reduction in muscle loss.
Where did you get 1700 from? Also, TDEE is supposed to factor in exercise, right? I set it to moderate activity because I factored in my workouts, but if I were to set it based on regular daily activity, it'd probably be light or even sedentary.
And I'm doing mostly elliptical, treadmill, walking, some jogging, boot camp classes (3x/week), core/sculpt class, dance, and I just started Insanity. Not all on the same day though I also do weight training sporadically but most of my strength training comes from the classes. We work mostly with our body weight and dumbells.
I got 1700 but cutting 20% from your tdee and i always include exercise as part of your tdee. Depending on how long you exercise it could be higher. Insanity alone will put you around 1800 calories if you follow the beachbody guidelines. The closer to your goal, the closer to your tdee you will need to eat as your body doesnt want to shed fat. So in order to cut fat, you eat more. And it truly doesnt matter how short you are, its all based on exercise, lifestyle and bmr.
But BMR is based on height. A taller person is going to generally have a higher BMR than a shorter person.
The TDEE is the more important number.
A short person who exercises frequently will have a higher TDEE than a taller sedentary person.0 -
But BMR is based on height. A taller person is going to generally have a higher BMR than a shorter person.
Height and Weight.0 -
What if I figured out TDEE without factoring in exercise? Or would that be essentially just BMR?
I just have a really hard time with plans that already have exercise factored in. I just don't get as motivated to actually do it if my calories burned are already factored into the calories I can eat even before I've actually burned them. Plus, my burns aren't super consistent week to week. I work out an average of 1 hour per day 6 days per week but the actual amount I burn varies too much.0 -
4'11", calorie goal is 1660 net. I am trying to maintain, but if I eat anything less than that I lose. Typical consumption is about 2,100.0
-
4'11" here. Spent the majority of my weight loss eating at 1200 net and plateaued about 5 pounds above my goal weight. I increased my calorie intake by 200 a day and slowly but surely dropped the last five pounds. Now I eat 1865 a day for maintenance, plus exercise calories, and easily maintain 110 pounds. That said, I lift heavy weights and am working to build muscle mass, so my 1865 a day is based on a 40/30/30 carb/protein/fat ratio. Don't be afraid to eat more, your metabolism will adjust and you'll be able to eat more without gaining. Please don't think that being short means having to starve yourself.0
-
1865 PLUS exercise cals? :noway:
I'm almost tempted to just keep upping up cals until I either gain or lose. It makes no sense to me that I'm stuck at one weight whether I'm netting 1000, 1500, or not counting or exercising at all -__-0 -
But she is trying to build muscle and is lifting heavy weights. That means she needs to eat more to accomplish her goal.0
-
Yes, I need to eat more to build muscle, but that's been a recent shift in goals for me. Prior to that, I was maintaining anywhere from 1400 to 1500 and I never netted less than 1200 to lose.0
-
Which brings me to my NEXT question. Sorry I have a lot!
In terms of calorie burn and metabolism and such, what is the difference between heavy weight training and regular strength training (like pushups, squats, etc)? Don't both build muscle? And what about just toning with light weights?0 -
No good answers from me on those, sorry I just keep using heavier dumbbells as the other ones get too light. I have found that when I do pushups (which is not often), they are way easier and I can do many more than previously. I defer to the people who have a lot more knowledge, but for me, while I want to get stronger, I also want to lose weight, so I am still eating at a calorie deficit. I *know* I am getting stronger because I can pick up heavier weights. My biceps are starting to show this way with the weight loss. 0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions