Women who eat more than 1800 calories a day !!!!

Oh wow. This thread is amazing. I am learning so much! I could really use some help., though. . .

I appear to be kind of stuck at around 160. I am 5'6" and really rather muscular (I wear a US size 8) but I definitely have flab that needs to go. I would like to lose 15 lbs and continue to tone up. I do weights/strength training three times a week and cardio at least three, sometimes more. My diet is pretty good, relatively clean--processed foods are low, I try to keep protein above 120g/day, and keep an eye on carbs. But I am really struggling with how much I should be eating. I had been around 1500 and did lose a little, then dropped to 1300 and was MISERABLE--tired, sluggish, and even got terrible headaches. So I went back up to 1500. But even so, on most days, esp. days like today where I really burned a lot (close to 600 calories), that is only netting around 900.

I figured my BMR to be about 1470. But the rest of it--TDEE, for example--I'm kind of lost.

i really do buy into the whole idea that your body needs fuel, esp. when you work out heavy/a lot (like I do)--I just don't know how much fuel I need! Can anyone help? Thank you!!

To figure out your TDEE use this:

Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

•If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
•If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
•If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
•If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
•If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Then you subtract the 15%- 20% to have the deficit you want.

I actually only subtract 250-300 calories because I am in the last 10 pounds I want to lose. I have heard and believe that the last 20-15 pounds should be slower so you don't lose as much muscle mass... just my two cents!

Holy cow. You guys are totally full of awesome.

I figured all this out, and hope I did it correctly! I exercise 6 days a week, but I don't know if I should call it "hard" or not so I went in between the 3 - 5 days of moderate exercise and the 6 days of hard (multiplied by 1.6). I do strength training, intervals, and high intensity cardio. Most workouts are 45 - 60 minutes or so. Anyway, that makes my TDEE about 2288, and subtracting 15 - 20% puts me at a calorie range of about 1830 - 1945/day.

I know I'm not the first to say this, but--WHOA. That is just so much higher than we've been taught to eat while "dieting." I am already eating over 1600 daily, and often over 1700, so this isn't a huge jump! I think I'll try to eat around 1700-1800 for the next couple of weeks, and see how things continue to go.

Many, many thanks to all who offered advice and help!!

Don't think of it as dieting.... think of it as fueling yourself for the workouts

Just know that some, if not most, will gain weight when they increase their calories because the body stores them thinking that you will cut back again. It takes at least ONE MONTH, if not more, to really see how eating more works for you. With that being said, since you are between 200-300 calories it shouldn't be that big of a surprise for your body, just know that gaining is okay for the first couple of weeks!

what is this bump all about? Sounds interesting

I'm new to the website and these fitness boards. How do I find the original post - is there an article or something that explains that upping calories leads to more weight loss if combined with more exercise? I'm confused by the various posts. And what does bump mean and do?? Sorry for my ignorance.