This is a re-post from another section but I thought it might be more applicable here

I am 223/174/135 at 5'4" and I try to eat 1400 calories a day. My BMR is 1600 and my daily exercise is intense and my heart rate monitor says I burt 800-1000 calories a day. I am absolutely STUCK at 174. I tried up-ing my protein and I eat a high fiber diet here's a sample of my day:

Lowfat yogurt- 80 cal
Oatmeal 120 cal
Almonds 100 cal

Snack Banana approx 80 cal


Lunch- Salad with chx 300 cal
2 random 100 cal packs

Dinner- Healthy choice meal or leftover nutrisystem meal 220 cal
vege (broccoli)- 60 cal
100 cal pack

Late snack- glass of wine (rarely) or 100 cals of almonds


I do weight training 3x and cardio 4x

Saw that other post, and my answer is the same--No, you are not eating enough. I'm sure other calorie counters can make some comments on your current plan.

Jay

For someone who works out as much as you do, 1400 calories might not be enough. You could try upping your calories a few hundred or doing calorie cycling to get a jumpstart on the weight loss.
I would also get rid of all those 100 calorie packs. They are just refined sugar most of the time. They really aren't providing any nutrients to your body. Replace those with fruit, veggies, hummus, low fat cheese, yogurt or hard boiled eggs.

I agree with getting rid of the 100 calorie packs. Try fruit or string cheese or veggie and a little dip.

I went to freedieting.com and I plugged in my stats and this is what I got....

Ex Fat Loss Fat Loss Maintain
Monday 1424 1899 2373
Tuesday 1392 1519 1899
Wednesday 1709 2278 2848
Thursday 1424 1899 2373
Friday 1392 1709 2136
Saturday 1567 2089 2611
Sunday 1424 1899 2373
Avg 1424 1898


Has anyone ever tried their guidelines? I guess I would fall into the extreme wt loss.... I might try 1800 cals? Should I cyle them? I want to lose the last 4 lbs in by next friday (I WAS on track to do it) Any thoughts? Tips?

I also agree with ditching thos 100 cal packs. Try carrots with hummus or apples with cheese (reduced-fat) for your snacks.

I think that you should try going up to 1600 cal/day and I would also suggest trying to get more protein in your 1st meal (egg white is the best way that I know of). My dietician said that you should try to NOT have breads & pastas after 3pm. So for dinner you could do your 4 oz chicken & 1 c steamed broccoli.
You could also try eating 5 meals a day. Example: breakfast @ 8, snack @ 10:30, lunch at 1:30, snack at 4, dinner @ 7. So you are eating every 2.5 - 3 hrs. This works for me cause I bring my breakfast to work & eat it at my desk (takes maybe 5 minutes). I do this cause I don't get up until 6:30 & I have to wait at least an hour after I wake up to eat or I will get sick to my stomach. So you could change up the times to fit your schedule.

Once a week I treat myself to dessert. 1 c fat-free strawberry ice cream & 2 tbsp fat-free fudge topping.

http://www.freedieting.com/tools/calorie_calculator.htm

here is the direct link.

i will try this for a week & see what I get.