Please help me set my new calorie goals

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LisaVld34
LisaVld34 Posts: 63 Member
in Health and Weight Loss
I've been yo yo-ing with my weight for the last month and a half. Staying steady/not really losing/gain a pound etc. I'd like to try upping my calories to a more sensible level (over the 1200 I eat now) I don't want to have to figure in for exercise. Can someone please tell me how to figure out my BMR and then what I should be eating every day?

I exercise three times per week.

Thanks!

Replies

  • yarwell
    yarwell Posts: 10,477 Member
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    I've been yo yo-ing with my weight for the last month and a half. Staying steady/not really losing/gain a pound etc. I'd like to try upping my calories to a more sensible level (over the 1200 I eat now) I don't want to have to figure in for exercise. Can someone please tell me how to figure out my BMR and then what I should be eating every day?

    Go to http://www.myfitnesspal.com/account/change_goals and put in a smaller target weight loss rate than you used last time. Or set a higher activity level if you used sedentary last time.

    On days you exercise enter the exercise manually and the food intake goal will increase accordingly. Eat some or all of the extra, depending how sure you are about the calories burned calculation for the exercise.

    What does http://www.myfitnesspal.com/tools/bmr-calculator give as your BMR ?
  • LisaVld34
    LisaVld34 Posts: 63 Member
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    I've been yo yo-ing with my weight for the last month and a half. Staying steady/not really losing/gain a pound etc. I'd like to try upping my calories to a more sensible level (over the 1200 I eat now) I don't want to have to figure in for exercise. Can someone please tell me how to figure out my BMR and then what I should be eating every day?

    Go to http://www.myfitnesspal.com/account/change_goals and put in a smaller target weight loss rate than you used last time. Or set a higher activity level if you used sedentary last time.

    On days you exercise enter the exercise manually and the food intake goal will increase accordingly. Eat some or all of the extra, depending how sure you are about the calories burned calculation for the exercise.

    What does http://www.myfitnesspal.com/tools/bmr-calculator give as your BMR ?

    Thank you, according to their calculator it says 1385.
  • Chari_Jan
    Chari_Jan Posts: 161 Member
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    I used this http://scoobysworkshop.com/calorie-calculator/ website to calculate my daily calorie intake. I exercise 5 - 6 days a week. I eat the same about of calories everyday regardless of exercise. I log my exercise with a 1 calorie burn just to keep myself accountable and to motivate my friends.

    I have been doing this for almost 3 weeks now. I didn't weigh for the first 2 weeks but when I did...I had lost 2.6 pounds. Before making this change, I was starving on 1300 calories a day and not see any results on the scale.

    I love having more freedom to eat and the results are awesome!!
  • Tristis
    Tristis Posts: 288 Member
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    Try reading this thred: http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map
  • joiselene
    joiselene Posts: 15 Member
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    I thought this was an interesting article. After a long calorie deficit your body thinks you're in a state of famine and it adjusts to your calorie intake. Up your calorie goals and just benefit from exercise.
    http://weightoftheevidence.blogspot.ca/2006/02/getting-calorie-intake-right-for.html
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
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    Try reading this thred: http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

    Props!
    =D
  • leannems
    leannems Posts: 516 Member
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    Try reading this thred: http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

    I second this. I upped my calorie level based upon this article (a bit lower than the recommended level based upon fat2fitradio's statement about folks with a lot to lose) and am losing more inches, more weight, and feel more energetic.
  • LisaVld34
    LisaVld34 Posts: 63 Member
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    Try reading this thred: http://www.myfitnesspal.com/topics/show/538381-in-place-of-a-road-map

    My head is spinning :) I will have to read this a few times.
  • waldo56
    waldo56 Posts: 1,861 Member
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    As long as you are tracking all calories in/out, and your weight....

    BMR = Calories In - Calories Out (exercise cals) - Net Change In Weight * 3500

    It is automatically adjusted for any systemmic errors that you have with your tracking methodology.

    To be more accurate, if you weight lift frequently drop out the calories from protein (subtract protein * 4 from calories in) as it is going to muscle maintenence and not your energy balance, thus you are overestimating your usable calorie intake, something that will cause problems as you get to a lower BF%.
  • bms34b
    bms34b Posts: 401 Member
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    Coming from another direction completely and giving you way more reading material ;), I suggest reading the New Rules of Lifting for Women. I recently started this program after trying to stay within 1200-1400 calories per day and am LOVING it. Seriously. If you're at a plateau and looking for something new, give it a shot.
  • yarwell
    yarwell Posts: 10,477 Member
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    Thank you, according to their calculator it says 1385.

    Multiply that by 1.2 for sedentary job / living = 1662

    subtract 250 for 0.5 lbs/week = 1412

    on days where you exercise eat more, but not more than the calorie equivalent of exercise.

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