How my calories should I be eating each day?

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angel_face01...

Joined: Jan 10
Posts: 77

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Posted: 15 Jun 2014, 20:14
I'm currently trying to only eat between 1200-1500 calories a day. I'm a pretty big woman.25 yrs old, 5'11, 407 pounds. I've been working out everyday since I began and plan on doing so everyday. I feel like I might need more calories because every time I check my RDI on different websites its always higher then what I'm eating. I've been getting headaches and extreme hunger most time of the day...Please someone with more experience help me with this situation.
No one said it would be easy....But it's sure gonna be worth it!
Draglist

Joined: Jun 12
Posts: 794

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Posted: 15 Jun 2014, 20:25
Hi. I think you should work on losing 100 pounds a year or roughly two pounds per week on average. I ran the numbers through the Body Weight Simulator and it recommended 2136 calories per day for you. That will get you to 307 in a year, and then you can tackle the next 100. At 1500 calories per day, you are on track to weigh 267 in a year, but it's all for naught if you can't maintain it.
jmb3450

Joined: May 12
Posts: 29

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Posted: 15 Jun 2014, 20:39
Ditto what Bill said. I would only add to make sure you're taking in enough calories per day to keep your metabolism going. That's something you have to determine but tools like the body weight simulator Bill mentioned can help you figure it out. Best wishes to you in reaching your goals.
Yesterday is gone, tomorrow is not promised to us, so today is all we've really got. Make the best of today.
Callys mum

Joined: Apr 14
Posts: 17

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Posted: 16 Jun 2014, 03:51
Hi Angel.

I'm a tall unit like you too. I've never been as heavy however, as you've mentioned you're struggling on 1200-1500 calories a day, I thought I would just share a little of my own experience.

I'm twice your age and I know after many years of experience, the minimum to keep me feeling well is around 1800 with light activity. The more I do, the more calories I require. ATM I'm happy on around 2200 with light activity and increase to 2500 (heavy). Everyone is different.

Bill and jmb's suggestions are very sensible and are old fashioned good advice. It may be that you resign yourself to a slower but more stable regime of weight loss. It give you and your body time to adjust plus develop good habits. You may readjust your calorie intake as required as time passes. It is possible to slip up. I encourage you to be positive, not beat yourself up too much and enjoy the journey.

Finally best wishes with reaching your goals.

Cool
It's never about the scales … it's the flabby bit that hangs over the front of me skinny jeans. Hmmm … maybe I should just ditch the jea…...
angel_face01...

Joined: Jan 10
Posts: 77

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Posted: 16 Jun 2014, 05:58
I'm going to try 2100 cal for awhile and see if I see improvement. Also, how many calories should each meal be? Or should I make it several small meals each day?
No one said it would be easy....But it's sure gonna be worth it!
Draglist

Joined: Jun 12
Posts: 794

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Posted: 16 Jun 2014, 07:20
Great. There are differing opinions, but the latest science seems to indicate that you can eat two or three big meals and not have to break them up into several smaller meals as earlier thought. I personally do a daily 16:8 eating plan where I eat all my meals between noon and 8pm with breakfast/lunch at noon, a snack at 3:30-4:00, and then dinner at 6:30-7:00. But eat how it best fits your schedule and hunger.
ny_shelly

Joined: May 13
Posts: 29

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Posted: 16 Jun 2014, 16:10
The paleo idea is to turn from a carb burning body to a fat burning body. If you limit your carbs to between 100 and 150 a day, your body is forced to access fat stores to convert into energy. The reason you get so hungry in between meals is your body used up all its carbs and is not yet a fat burning machine, so you get mega hungry, especially if you are working out. Try it! You will probably feel like crap the first few days while your body adjusts and then your hunger will decrease a lot!
Never give up!
The Derpster

Joined: Mar 14
Posts: 13

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Posted: 19 Jun 2014, 19:46
ny_shelly wrote:
The paleo idea is to turn from a carb burning body to a fat burning body. If you limit your carbs to between 100 and 150 a day, your body is forced to access fat stores to convert into energy. The reason you get so hungry in between meals is your body used up all its carbs and is not yet a fat burning machine, so you get mega hungry, especially if you are working out. Try it! You will probably feel like crap the first few days while your body adjusts and then your hunger will decrease a lot!


Everything Shelly said is true, the first couple of days are the worst but if you can push through you will see the benefits. For me the most startling thing was the bowel evacuations, I suppose it must be because when you are using many breads and such you retain more water; without dire urgency I went 6 times over the first day and 6 times immediately after waking the second day. On the 3rd day movements were normal and productive and judging by thirst I was well hydrated... just hang in there Surprised
gnat824

Joined: Jul 10
Posts: 1,712

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Posted: 19 Jun 2014, 20:33
For how often to eat, I like Jillian Michael's "4x4" plan - 3 meals and one substantial snack, making sure you don't go more than 4 hours between meals. My normal breakdown is about 400-500 breakfast, 400-500 lunch, 300 snack, 600-700 dinner, totalling in the 1800-2000 cal range most days. The downsides of eating lots of small meals are that it's easy to allow the size of your meals to sneak up and it also gets you in the mind-set of constant grazing.

If you're increasing your calories, make sure you're patient and give it time. I think most people observe a short-term gain as their body adjusts to the new calorie level, but that should reverse itself once your body gets used to having enough calories and you should be able to start losing again, hopefully more easily this time! It's not about eating as few calories as you can - calories fuel your body and everything you do. It's about your balance of calories- taking in fewer than you burn. Any absolute numbers on what you should eat that aren't based on YOUR specific calorie balance are garbage.
- Natalie
gnat824

Joined: Jul 10
Posts: 1,712

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Posted: 19 Jun 2014, 22:32
Derpster, I was referring to the structure, the number and frequency of meals, not the actual meal plans which I have never tried. I DO eat plenty of carbs though. Most of my carbs are complex - whole grains, lots of veggies, and primarily things I cook myself- not the potatoes, pasta, and lean cuisines you talk about. Even someone like me that eats more carbs still doesn't eat one macronutrient at a time, but in combination with fats and proteins to achieve lasting energy. And I don't spend my day starving, that's for sure.

The down side to the low carb approach is that realistically, most people are not willing to give up bread, rice, potatoes, pasta, etc. in the long run and following a plan for weight loss that you can't stick to in maintenance is a recipe for regaining the weight.

Bottom line: There's nothing inherently evil about carbs and we really need to get away from dropping carbs as the knee-jerk response to weight loss. It is not the only thing that works, it is not without it's drawbacks and it is not right for everyone.
- Natalie
Itzjstjeff

Joined: Apr 12
Posts: 104

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Posted: 20 Jun 2014, 11:52
I have come to you with a simple solution. A calorie budget. You start by taking your weight and multiplying that total by 7. This total will be your total calorie intake for the day. Then you divide that total by 4. This total will equal calories per meal. The extra meal represents your snacks. Using the last total, divide it by 3 for your snacks. Mine looks like this: (the "/" symbol equals divide) 203lbs X 7 = 1456 cals per day 1456 / 4 = 346 Cals per meal 346 / 3 = 121 cals per snack (3 snacks a day) OR 208 x 7 = 1456 cals / 4 = 346 cals / 3=121 cals It's simple and it works. As you lose weight your total calories needs decrease. In fact your calorie intake becomes a moving target. Every pound I lose, I jump to recalculate my budget and I write it on my bathroom mirror with a dry erase marker. From that point on I make the adjustments and my weight continues to drop consistently. I lose 1 to 1.5 lbs every 3-4 days or an average of 10 lbs every month. At times I still plateau every now and then but with a little investigating I can isolate it to too much salt or eating more than I am tracking. I make the correction and I'm off to the races again. In your case you are starving and your body is hoarding everything you eat and storing it for your final days on earth, thats the way our primal brain thinks. Use this formula as a base line to work with to get those calories working for you. Yours might look like this: 256 X 7 = 1792 1792 / 4 = 448 per meal 448 / 3 = 149 per snack (3 snacks a day) Stick to it buddy (the budget) and you will lose weight.



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
Itzjstjeff

Joined: Apr 12
Posts: 104

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Posted: 20 Jun 2014, 11:54
Oh, by the way my weight numbers are not correct



If your not hungry enough to eat an apple, then your really not that hungry!
Started diet 5/2/13 at 230lbs
sabribertug

Joined: Feb 12
Posts: 2

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Posted: 28 Jun 2014, 04:10
The following is my opinion and the one that has worked for me. It needs a lot of patience, but I believe it is better that yo yo diets.

I would say think of this as a marathon, not sprint. If you start with 1200-1500 cals and train every day, well it is hard to keep up and not to fall into old habits and there is no way to improve on that numbers.

Let me expand this. I advise you to start with 2700 cals and do resistance training for two times a week and cardio two times a week. This will save you from hunger all day (compared to 1500 cals), give you energy to put REAL work in all of your workouts.

Now comes the critical part, do this for a week, and see how much you lost. If it is 2 pounds or more (hats off to draglist), keep everything same. If less than 2 pounds, increase your cardio to 3 days a week. See where I'm going with this? you will increase cardio and resistance training slowly and lower your calories bit by bit, when you don't loose enough weight. You will start with small guns, don't nuke all over the place Smile

In terms of meals, there's word going around to lower your carbs (so that you will have less carbs to deal with and more fat to burn) and higher protein (helping to preserve muscle tissue on dieting plus high thermogenic effect of it). Also, healthy fats are essential too (nuts, olive oil etc).

And most important of all, do and eat what works for you, not for the others. Every metabolism is unique.

Hats off to gnat as well, it's the caloric deficit determines your weight loss, so slowly by increasing your caloric burn and decreasing your caloric intake, you will see exactly where you are at.



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