Calorie Need Questions

V

val01

Cathlete
Hi Everyone,

I am 28, 5'6.5 and 150 pounds. I would like to lose 10-15 pounds. I have tracked on Fitday and averaged 1750 calories (any lower and I get headaches) on 50/30/20 split for the last month. I eat 85% clean. I work out 6 days per week for an hour each morning (using mainly Cathe workouts, with some walk/running thrown in too). I have been stuck at this weight since May :(. Since I change up my routine often and do interval training, I am thinking that my something in my diet could be holding me back. Something has to give, this is driving me crazy!

Am I eating enough calories? Have you found a calculator online that is, or seems to be fairly accurate?

Thanks!

Valerie
 
Hi Valerie,

Based on the information given, I calculated your RMR to be 1480.1135 and multiplied that by your activity level.

1480.1135 x 1.8 (high)= 2664.2042 daily calorie intake.
1480.1135 x 1.6 (lo-mod)= 2368.1816 daily calorie intake.

Subtract 500 calories per day to lose about one pound a week.

You are probably in the high end of your healthy weight range and you are active. So I wouldn't try to cut back much more than 500 calories a day or your body might rebel. Remember scales can be deceiving and frustrating. Bone structure should be considered. Take a realistic look at yourself. You may have to fine tune your diet a little more but find a healthy way. Diet is a life long practice. Remember it's ok to retain a few pounds and splurge a little. I don't know if you were previously losing weight but if you were, than plateaus are normal. They give your body time to adjust. Don't make yourself miserable or you won't be consistent. One last important point, I'm trying to be helpful by sharing knowledge but I am not a registered dietician.

This is a life long journey,
jordan
 
Hello,

Thanks for the suggestions! That was a very interesting website. Thanks for the link!

Jordan, I am not sure where the 1135 comes from. I appreciate your feedback. This morning I scheduled an appt with an RD for Friday. I hope she can give me some guidance in this. :)

Valerie
 
Good Evening Valerie,

When I calculated your RMR I didn't round anything, not even the final number. I guess I should have typed out 1480 instead of 1480.1135. I tried a couple of calculations and they were in ballpark of each other.

I hope you get some good advice tomorrow. Please share if you get something interesting.

I also wanted to say that I enjoyed the link.

jordan
 
Thanks for the clarification! It interesing since if I eat any lower, I am starving. Perhaps I need to increase my protein. I am hoping to have some answers later in the week. I will keep you posted! Again, thanks for your help!

Valerie
 
Hey again Valerie,

Maybe I'm confused but you don't need to eat less. You need to eat more. 1480 is a resting rate before you factor in your activity level. Your maintenance rate is higher, reread my first response. Then, in order to lose, you decrease your caloric intake. In any case my suggestion is higher than what you are eating now. Trying to type as fast as I can, so you don't miss this.

jordan
 
Hi Jordan,

Thanks for catching me. I think that I understand what you are saying. That I need to eat between 1800-2100 for weight loss, right? Since I work out with Cathe most days, I should eat around 2100, and the days that I just walk (or do a lighter workout) I should eat about 1800?

I talked to one dietician about a month ago. She said that I needed to eat between 1500-1600 calories (even on workout days). I had a constant headache and gave up after a week. When I started eating more, I started feeling better. :)

Needless to say, this is not the dietician that I will be seeing on Friday. ;-)

I think that I have this right .. it's been a lonnnnggg day!
Valerie
 
Well I was referring to your overall activity. Sometimes this could be hard to decide for me let alone someone else (so I listed two options). You know your daily activity better than I do. For example, some people are active all day and add workouts. While some people sit all day and add workouts. Some people do believe in staggering calorie intake or adjusting in a given range as you stated. You may have been right to increase your intake as your body may have been lacking calories. If your body thinks it is starving, then it won't let go of anything. It can lower your metabolism, which is not what you want. Make use of good clean foods.

ok, I'll hush
jordan
 
Through the week, I am at a desk job for eight hours and workout about an hour in the morning. On the weekend, it varies. I may play tennis for an hour, and do a workout DVD too.

No need to hush. Maybe I just needed a wake up call! And, for once, this all makes sense. I guess I just needed to hear it from someone else.

Valerie
 
ok Valerie,

just for fun, if your RMR (resting metabolic rate) is
1480 x 1.7 (just averaged between the high activity factor and the lo-moderate) = 2516-500/day (500x7 days= 3500, which is a pound) = 2016 Kcalories. You could adjust a couple calories according to what works for you. When you are eating clean foods it is hard to get your requirements in at times. losing 1-2 lbs a week is suggested. But I'm sure you will get a better individual work up at your apt.

jordan
 
Hi Jordan,

Well, I went to see the dietician. She told me that I should eat 1400 calories for weight loss. I went on vacation for a week, and have been back for 2 days. I am at 1400 today and feel like a space cadet (no concentration, no coordination, etc), and I haven't even worked out (well, just a 20 min walk).

Ugh.

Valerie
 
Valerie and Jordan,
I've been reading this thread and finally decided to sort of jump in (was going to say "weigh in", but that sounded hoky..).

I think the dietician is giving you the best advice she has and it's the same thing you'll probably always get from the medical establishment. A doctor told me to start with 1100 calories and subtract calories as I ate through the day. 1100 calories!!! Now, I'm short, 5' even, and I need to lose a lot of weight, but I don't think I'd function so well at that level, 1100 calories/day. Esp. since my job keeps me moderately active nearly all day and I still workout most evenings.

Why not up those 1400 calories more toward what Jordan figured out for you and see what happens. I realize it's all calories in/calories out, but take a hard look at what those calories are made up of? You may need more protein after all. Are you drinking plenty of water? You most likely are, but it takes little dehydration to really make you feel like death warmed over. If I don't get at least 8 glasses of water a day, I sort of fall apart, no matter how clean I eat.

Best of luck to you, Valerie. Hope you all don't mind my .02.
 
Hi Lydia,

I don't mind at all that you gave your .02. Matter of fact, I encourage it. I have learned many things from gathering other people's thoughts and suggestions.

You are right, there is no way that you could function on 1100 calories. And, I am not functioning well on 1400. I can't imagine trying to do a Cathe workout without coordination and balance.

I do drink plenty of water (about 80-100 ozs daily). I think that I need to increase my calories. I am also going to try a different macronutrient breakdown - by eating more protein.

I just wonder why we continue to get a super low calorie recommendation from the medical community. I guess that is why I get confused. Some things that you read say to eat 1400, some 2400. That's a big gap!

Again, I really appreciate your input!

Valerie
 
1700-1800 sounds about right to me. You mentioned you eat clean 85% of the time....is the other 15% unhealthy foods that still fall into your calorie range or does that 15% contain pretty high cal days that are sabotaging your efforts?? Do you keep a food journal??
 
Hi Stacy,

I say that I eat 85% clean since sometimes I snack, etc. However, I am very careful to track everything on Fitday and stay under my target for the day. I am going back to the dietician tomorrow - should be an interesting visit.

Thanks for your thoughts!
Valerie
 
Good luck, Valerie!

I don't know why the meds insist on such low calorie intakes. They also can be unrealistic about correct weights, too. I did have one doctor tell me if I got down to 140 (on a 5' frame, large boned, but still...), he would be happy. I think it was the same one who scolded me earlier about my weight. Sometimes I think they learn from us, too...the best docs anyway:)
 
Hi Valerie,
Thanks for the update. I don't know what your evaluation consisted of so it's hard to offer any insight on the calorie recommendation made. I will say that based on the information provided here, I would still recommend (jmo) eating more calories. Here's why,

You stated that less than 1750 calories gave you headaches. Possible cause, low blood sugar.
You stated that 1400 calories led to no concentration & no coordination. Signs of low blood sugar. Forget about it.

Your side effects are one of the reasons I recommended weight loss of 1 lb/week. You listed ht, wt & age. You said that you were seated 8 hours a day at work and worked out approximately 1 hour per day, 6 days per week. Except for sleep, I don't know what else your day is like (but it's ok, cause I'm long winded already :7).

1480 RMR x 1.6(lo-mod activity) = 2368-500= 1868 calories.
An average for 2 lbs/wk would be 1368 calories, which your body does not like. Even at the high activity allowance, a 2 lb weight loss would only allot you 1664 calories on average. Yes, I have seen people eat very low calorie diets but this doesn't seem to be for you.

Just some general thoughts and questions to ponder (assuming your healthy):
Based on several different weight tables you are within range or at the high end of the healthy range for your ht, wt & age. Disclaimer-I am not a fan of the scale but used these charts as a reference point.
You said you had been stuck since May. Plateaus give the body time to readjust. How much weight had you lost prior to this?
What is your body frame (small, medium or large)?
Do you know your body fat%?
Do you have muscle definition?
Any or all of the answers may be contributing to your body holding on to weight. Was any of this discussed with you?

You might want to keep a food journal to evaluate your diet. When I ate clean, I found that it was sometimes hard for me to eat all of my allotted calories. My intake usually averaged lower than my target. I was never hungry and never stuffed. I lost weight slowly but surely.
I did have to eat clean and avoid my overeating triggers.
Stay away from fad diets they mess up your metabolism and often leave out some nutritious foods.
Eat 5-6 small, healthy meals a day to keep your blood sugar level.
Take a realistic look at what balance (diet, exercise, weight) is acceptable for you to enjoy your life. My balance sometimes means I have to make peace with my pooch x( .
You will have to tweak your diet (just like your workouts) based on your goals.

This is a lot to think about. I am sure that I left out stuff. Just do what is good for you. Structure a meal plan (were you provided one?) that you can follow long term, because it is not a race.

Just my experience,
jordan
 
Lydia,

Thanks for weighing in, you made me laugh. I know that I couldn't lose weight on an average/daily intake of 1100 calories. Well I might waste muscle for a while. I know that I couldn't function.
It has been my experience to lose weight at a higher calorie intake and maintain muscle. Besides, I wouldn't want my furnace to learn to function more efficiently with less fuel :eek:.

jordan
 
Hi Jordan,

I am meeting with the dietician again tomorrow to run my "symptoms" by her and to see what she says about my BMR, etc. I haven't even worked out in the last two days (very unlike me) - no energy, no coordination, no balance. I have to remedy that immediately - I am glad my appt is tomorrow!

To answer a few of your questions. I am healthy and strong - no health problems, no meds, etc. Last year, I did lost 55 pounds doing a modified low carb plan - stopped that in November 2003. I switched over to counting calories. I lost about 5 pounds since that, and nothing since May. My frame size is medium - my fingers touch on my wrist - but don't overlap - but, I have broad shoulders, etc. My current body fat percentage is 29%. I would like that to be in the lower 20s. I do have some muscle definition (not as much as I would like).

When I asked the dietician about my plateau - she said it was due to my low(er) carb diet. I was given a meal plan - but it was based on a 1400 calorie diet. She didn't give me set percentages for carbs/proteins/fats. She did plan out 6 starches, 2-3 servings of lean meats, etc. Should I just stick to her layout of servings and increase the portions? I guess I would feel better if I had a certain percentage target for carbs, protein, and fats.

Thanks for your input - it's much appreciated.

Valerie
 
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