Caloric intake question...

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sarah.malcol...

Joined: Jan 18
Posts: 2

      quote  
Posted: 11 Feb 2019, 15:55
So I'm just starting out, and FS is telling me I should be eating 2300 calories a day - To lose weight?? Can that even be close to right?? My weight is 264 right now and I am exercising.
kaithekai

Joined: Sep 18
Posts: 52

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Posted: 12 Feb 2019, 03:30
Yes, this should be enough of a deficit to get you going. Our bodies burn a lot of calories just to keep us alive, and the heavier you are, the more calories it needs!

Eating too little and going too harsh on your diet might make you lose energy and give up because you'll feel so bad. Try to stick to the 2300 kcal a day for a week and see what happens. If you still think it's too much after your first week, feel free to experiment, but with weightloss, you really have to think long-term - you did not gain the extra pounds in a few months either!
Tes1967

Joined: Oct 15
Posts: 4

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Posted: 12 Feb 2019, 03:49
I have found for myself that FS over calculates ones Resting Metabolic Rate. Mine by 30% which is a big number if you are trying to loose weight and it is calculating off a base that is 30% too high. This is the formula to calculate your rate for burning calories if you do nothing. Then adjust for exercise etc.
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Dee_T

Joined: Jan 13
Posts: 67

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Posted: 12 Feb 2019, 22:00
Seems much too high.
If I change sedentary to low-active, it goes from 1900 to 2200.
I aim for between 1500 to 1800, never lower than 1200
Dougie63

Joined: Jan 19
Posts: 15

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Posted: 13 Feb 2019, 00:48
I was 115kg 250+lbs, I have kept a to a 1800 to 2200 cals per day intake with approximately 1400 cal burn on exercise daily. This sees me loose the kgs fairly consistantly, but im not saying its easy as my method is hard work but with great results.
Time itself moves more slowly for the person who is moving
ie: The more you move the longer you can live
immort777

Joined: Mar 14
Posts: 88

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Posted: 13 Feb 2019, 04:08
Might be ok for you. What FS tells me is definitely wrong for me. It tells me 1600Kcal, which is BS. I need around 1200Kcal to lose weight.

But eh, try it out. If you don't lose, reduce the caloric intake until you do.
Dougie63

Joined: Jan 19
Posts: 15

      quote  
Posted: 13 Feb 2019, 05:02
immort777 wrote:
Might be ok for you. What FS tells me is definitely wrong for me. It tells me 1600Kcal, which is BS. I need around 1200Kcal to lose weight.

But eh, try it out. If you don't lose, reduce the caloric intake until you do.


To be honest if I wasn't doing the exercise that im doing it would be totally different.

You either eat less or increase the calorie burn per day if your not loosing weight.
Also a critical thing that some dont want to commit to is zero alcohol (all alcohol will turn to fat, so for the drinkers out there , dont kid yourself) and eat clean foods.
If your serious about loosing weight and you dont have any medical issues, eat less, exercise more and dont drink alcohol, and I give you my word you will loose weight and stay healthy
Time itself moves more slowly for the person who is moving
ie: The more you move the longer you can live
Diablo360x

Joined: Jul 11
Posts: 1,476

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Posted: 13 Feb 2019, 06:28
The problem is people want to see a change on the scale right away and consistently so they go too low compromising their metabolism then they binge when their body fights them. It's a vicious cycle. Better to start too high than too low. Patience. 2300 sounds fine. I'm losing fat at 3700. Keyword fat. I could go lower and lose scale weight faster but I'd be losing precious lean mass and suffer metabolic adaptations faster than I would like. I don't care about the scale as much as the mirror. Resistance training will also cause lean mass gain making it seem like you're stalling. Trust the numbers. 2300 is low for someone of your weight especially if you're exercising.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.
Diablo360x

Joined: Jul 11
Posts: 1,476

      quote  
Posted: 13 Feb 2019, 06:29
Also, you need to make that your average so if you have a tendency to eat extra on the weekend maybe aim for 2k so that your weekly average is 2300.
Consume whatever foods you prefer, whenever you prefer to consume them, while ensuring nutrient sufficiency and meeting caloric goals.



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