OK - so I know I am supposed to be eating 1240 - 1275 calories right now to lose app. 2 lbs per week - no problem - I have learned this from livestrong/myplate and Jillianmichaels.com.
HOWEVER - I am also working out pretty hardcore right now - gym/running/Jillian videos - and that burns about 400 - 600 cals per workout/per day - am I supposed to eat these calories - OR should I be eating the 1250ish/cals per day despite the workout?
Sorry - am I making sense here? I just don't want to curtail my weight loss b/c I'm not eating enough or vice versa.
I generally don't vary my calorie allowance based on what workouts I do, but 1200ish/day does seem kind of low for working out that hard. If I were you, I'd bump it up to maybe 1500ish to account for some but not all of the working out, and then adjust it from there based on your results.
I don't eat back exercise calories, but I DO figure my TDEE based upon "moderately active" (although I work out daily I have quite a bit of sedentary time too so I drop a level to account for that) and use that to determine my daily calorie allotment.
you dont have to tell me of course. but 1200 does seem low. you dont want to eat less than 1000 difference of your daily burn at rest.
for ex- i burn apr. 2600 cals aday at 235 lbs. my app tell me to eat 1700 cals a day. and then i goto the gym and burn 200-400 cals depending what i do and i never eat them back. you can but i think to myself why when i just worked it off?
so at 1000 cal deficit a day
7 days a week - 7000 cals lost wich is 2lbs
plus my bonus.
so try to find a weight height ratio calculator on the internet for your calorie intake. or if you have an iphone or droid. the app. Lose It. is what i use. Its great!
Hmmm yes I think I get it - I'm 168 by the way - just trying to figure out - I put in my height, weight, age etc. and both sites told me to eat about 1240 cals/day - however, neither site asked my workout level [intermediate], only my work lifestyle [desk job/sedentary]...so I'm trying to factor in my workouts -
I get 1380 for you (at a moderate activity level subtracting 1000 calories from your TDEE) and 1650 (bumped up one activity level and subtracting 1000 calories from your TDEE)
Perhaps you would do best somewhere in between.
I think 1240 is low based upon my personal experience. I stopped losing, lost energy, and had difficulty working out/building toned muscle when I was eating in that range and I am shorter than you. I bumped up to eating based upon my TDEE and a 2lb per week loss goal (cutting 1000 calories per day) and the weight started coming off, I regained my energy, and I recently increased sets and amount and bumped up my cardio.
I am of the school of thought that believes increasing my BMR is the key to sustained and maintainable weight loss. This means eating enough to exercise effectively and build muscle.
Although I can get all caught up in and freaked out by the different methods of calculating out there too!
1200 is the number nutritionists say is the minimum because otherwise we can't give our bodies all the nutrients it needs. It does depend on size, age, etc but mostly there's no reason to drop any lower than 1200.
1240 is low for you because you're moderately tall and active (and young?). You could probably lose on 1500 with all the exercise. I always advocate eating more and exercising more to keep the metabolism primed and active! Also, why be hungry if you don't have to?
Thank you all - yes I'm 27 - I think I'll up it to 1400 - 1500 on days I am working out and try to stay low on the others - I do cheat from time to time [frozen margaritas are the best thing in the world! and I have no idea what iced coffee is most of the time b/c every place is different]
If you do up it, I would make sure they are GOOD calories - protein, fiber, and veggies! No empty calories - candy, processed food, etc....
Exactly my thoughts! 1200 cals was just not enough to sustain my level of working out, but i didn't want to stall weightloss, either. I compromised and now have a protein shake on the days I workout hard. It's an extra 200 cals on those days, but it is fat-free, no sugar and high protein.
Please help me understand calorie intake!!
