Daily calorie intake

[Lauriebell82]

How many calories do you eat in a day? Im supposed to be eating 2200 a day. I calculated it yesterday and I ate about 1500. Plus I worked out for an hour. Hmm...

[sunshinegirl]

Hi Lauriebelle.

 

I get really different results from different online calorie calculators but they seem to average around 2100-2200/day. And that is with an activity level of running 25-30 miles per week, plus doing some rock climbing/yoga (I always choose "moderately active" because I have a fairly sedentary desk job). That seems to be about right for me; I've been tracking my intake for the last couple of weeks because I am trying to increase my protein intake, and I feel pretty satisfied when I get 2200-ish in my system.

 

I'm a little bit surprised to hear that you are supposed to be eating 2200/day. I am under the impression that you are smaller than me, so unless you are hitting serious cardio for an hour or more 6-7 days week ("extremely active"), I would have think those calculators would tell you something less.

[Lauriebell82]

Hi Lauriebelle.

 

I get really different results from different online calorie calculators but they seem to average around 2100-2200/day. And that is with an activity level of running 25-30 miles per week, plus doing some rock climbing/yoga (I always choose "moderately active" because I have a fairly sedentary desk job). That seems to be about right for me; I've been tracking my intake for the last couple of weeks because I am trying to increase my protein intake, and I feel pretty satisfied when I get 2200-ish in my system.

 

I'm a little bit surprised to hear that you are supposed to be eating 2200/day. I am under the impression that you are smaller than me, so unless you are hitting serious cardio for an hour or more 6-7 days week ("extremely active"), I would have think those calculators would tell you something less.

 

I was very surprised too. My activity level IS pretty high, I run 3 miles about 5 days per week, plus weight training and I swim for a half hour once per week. So I think I exercise too much for the amount of food I eat.

 

I really couldn't eat 2200 calories a day even if I tried, I am so small and my stomach shrunk so much that I get full really fast. Sometimes I have to eat just to eat, not even cause I'm hungry in order to have energy to work out. I could easily live off of 700 calories if I didn't work out.

 

I keep losing weight so I'm not sure what to do. I can't eat anymore than I already do and I DON'T want to cut my exercise back. I tried that one time and began to "skip" more days because I wasn't in the habit of going to the gym as much.

[laRubiaBonita]

start drinking more......

 

seriously- do an ensure, or even those slimfast shake things.... the calories are higher, but you also get vitamins and nutrients so it's not just wasted calories.

[sunshinegirl]

I was very surprised too. My activity level IS pretty high, I run 3 miles about 5 days per week, plus weight training and I swim for a half hour once per week. So I think I exercise too much for the amount of food I eat.

 

I really couldn't eat 2200 calories a day even if I tried, I am so small and my stomach shrunk so much that I get full really fast. Sometimes I have to eat just to eat, not even cause I'm hungry in order to have energy to work out. I could easily live off of 700 calories if I didn't work out.

 

I keep losing weight so I'm not sure what to do. I can't eat anymore than I already do and I DON'T want to cut my exercise back. I tried that one time and began to "skip" more days because I wasn't in the habit of going to the gym as much.

 

I think on most of the generic calorie calculators, your level of activity would be considered "moderate" and not "high" so you may get different numbers if you are calling what you do "high". I'm not trying to be insulting in any way; I'm very active myself but as I said I still fall into the "moderate" category in these calculators. They seem to consider "high" activity to be for people with jobs that require significant physical labor throughout the day (so - think - this is HOURS a day of major calorie consumption, not a 30-minute jog after working at a desk all day).

 

If you want something more precise, look for an online calculator that has you fill in how you are spending your time every day (ie sleeping for 7 hours; watching TV for 2 hrs; sweeping the floor for 30 mins etc). Then you will get calorie requirements tailored to exactly how you spend your days.

[Lauriebell82]

I think on most of the generic calorie calculators, your level of activity would be considered "moderate" and not "high" so you may get different numbers if you are calling what you do "high". I'm not trying to be insulting in any way; I'm very active myself but as I said I still fall into the "moderate" category in these calculators. They seem to consider "high" activity to be for people with jobs that require significant physical labor throughout the day (so - think - this is HOURS a day of major calorie consumption, not a 30-minute jog after working at a desk all day).

 

If you want something more precise, look for an online calculator that has you fill in how you are spending your time every day (ie sleeping for 7 hours; watching TV for 2 hrs; sweeping the floor for 30 mins etc). Then you will get calorie requirements tailored to exactly how you spend your days.

 

Yeah, I changed it to moderate. It didn't make THAT much of a difference, it changed it to 2000 calories. I found this one that said I had to eat 2000 to maintain on a moderate activity level, 1500 for fat loss, and 1200 for extreme fat loss...I eat about 1200 I would say.

 

I don't know how accurate that thing is though.

[xpaperxcutx]

L_B, considering the amount of activities you go through a day, it's good to say you already burn around 2000- 2200 calories a day. The question is are you still trying to lose weight? If you're comfortable with your current weight, then eat the daily amount of about 2000 to maintain your weight, but you're looking to cut ( burn fat) then go 500 cal below your calorie, with about a majority of it from protein, or about 1g protein for every pound of lean muscle you have. That will at least ensure you gain a little muscle and burn fat.

 

Eating 1000 or 1200 for a long period is extreme for anyone, because it will eventually drive your body into starvation mode. What you need to do is at least go 1500 or 1800 ( especially since you're moderately active) or if you can't eat so much, try "cycling" your calories. That means you can eat 1200 one day, but then 1500 the next and then 1300 the day after. This way it'll confuse your body's metabolism so it won't adapt to storing fat. The important thing is that you do not go for more than 2- 3 days under your caloric intake because it will prompt your body to go into starvation mode.

 

Also, calorie counters are not approximations but they do help you establish a ground rule on what you need to do to lose or maintain weight.

[xpaperxcutx]

I would like to add that it's better if you calculate your LBM ( lean body mass) and find out how much of your weight is composed of lean muscle. That way if your LMB is higher than your fat weight, you'll know you have to eat more to retain those muscles. Consider this, if you do have more muscles than fat, whatever you do eat ( a majority being protein) will convert into fuel for those muscles. So your energy will burn out more quickly but it will drive your body to use more fat for fuel, as long as you don't prompt your body to think you're starving it.

[TheLoneSock]

How many calories do you eat in a day? Im supposed to be eating 2200 a day. I calculated it yesterday and I ate about 1500. Plus I worked out for an hour. Hmm...

 

I eat around 5000 a day. But I'm also in a couple of very physically robust classes for school right now so... it's necessary.

[alphamale]

How many calories do you eat in a day?

usually between 2,300 and 2,500

[xpaperxcutx]

I eat around 5000 a day. But I'm also in a couple of very physically robust classes for school right now so... it's necessary.

 

5000 is alot, but I think an athlete like Michael Phelps eats around 10000 a day.

 

Your classes must be really hard to eat almost 2 days worth of calories.

[Citizen Erased]

I eat about 1200 a day, I aim for it but I won't skip meals or anything. I am a bit surprised to see that as for "extreme weight loss". I doubt I could eat 2000 calories a day, that would make me put on weight fast and it's just too much food.

 

By the way, you are looking really good LB. Proud of you.

[Lauriebell82]

I eat about 1200 a day, I aim for it but I won't skip meals or anything. I am a bit surprised to see that as for "extreme weight loss". I doubt I could eat 2000 calories a day, that would make me put on weight fast and it's just too much food.

 

By the way, you are looking really good LB. Proud of you.

 

Thanks!!

 

I agree I could never eat 2000 but I think Im continuing to lose weight. I'm not sure what else to do...

[xpaperxcutx]

I eat about 1200 a day, I aim for it but I won't skip meals or anything. I am a bit surprised to see that as for "extreme weight loss". I doubt I could eat 2000 calories a day, that would make me put on weight fast and it's just too much food.

 

 

C_E I would just like to elaborate that 1200 cal a day is good for L_B if and only if her lifestyle isn't so active, but given that she does cardio ( running) and strength ( swimming) she probably has developed some muscle. Muscles burn more carbs. Depending on the kind of food she eats, if most of her calories comes from carbs, at 1200 cal a day, she'll be running a very strong calorie deficient prompting her body to burn more carbs than fat. And when she's low on carbs ( glycogen) the body will burn fat, yet there's a limit to how much the body will burn the fat until it starts to think you're starving it, and it'll try to retain fat and start burning muscle cells.

 

In my opinion, all calories are not equal. If your diet is composed of mostly carbs, the body will either burn it all off ( because carbs are the first to be used as fuel) and then use stored fat as fuel. Yet, if your body can't use up all the glycogen, it will store the carbs as fat stores ( this is also a reason why some people can get fat even if they eat so little fat ( like red meat) but have a high consumption of cookies, etc.). As for fat calories, they're harder to burn off, but if they are used, the body does have to work at a high intensity ( since fat cal are approx. 9 calories). That's why when a person does cardio, the intensity of a workout prompts the body to use stored fat as fuel as opposed to burning carb stores.

 

 

All in all, if you have to count calories, the simplest way is to have a calorie deficient. Depending on your goals, if you want to lose weight, 500 calorie deficient is the norm ( to lose weight healthily; and obtain long term results). Extreme calorie deficient like going to 1000 or 1200 a day is possible, but most people use it for plateaus and it should only be done for no longer than 2 to 3 days.

[Lauriebell82]

C_E I would just like to elaborate that 1200 cal a day is good for L_B if and only if her lifestyle isn't so active, but given that she does cardio ( running) and strength ( swimming) she probably has developed some muscle. Muscles burn more carbs. Depending on the kind of food she eats, if most of her calories comes from carbs, at 1200 cal a day, she'll be running a very strong calorie deficient prompting her body to burn more carbs than fat. And when she's low on carbs ( glycogen) the body will burn fat, yet there's a limit to how much the body will burn the fat until it starts to think you're starving it, and it'll try to retain fat and start burning muscle cells.

 

In my opinion, all calories are not equal. If your diet is composed of mostly carbs, the body will either burn it all off ( because carbs are the first to be used as fuel) and then use stored fat as fuel. Yet, if your body can't use up all the glycogen, it will store the carbs as fat stores ( this is also a reason why some people can get fat even if they eat so little fat ( like red meat) but have a high consumption of cookies, etc.). As for fat calories, they're harder to burn off, but if they are used, the body does have to work at a high intensity ( since fat cal are approx. 9 calories). That's why when a person does cardio, the intensity of a workout prompts the body to use stored fat as fuel as opposed to burning carb stores.

 

 

All in all, if you have to count calories, the simplest way is to have a calorie deficient. Depending on your goals, if you want to lose weight, 500 calorie deficient is the norm ( to lose weight healthily; and obtain long term results). Extreme calorie deficient like going to 1000 or 1200 a day is possible, but most people use it for plateaus and it should only be done for no longer than 2 to 3 days.

 

Thanks! Okay so what do you think I should do? I actually try to eat carbs in moderation, although I have upped the amount I eat (more healthy carbs, whole wheat rice/pasta, ect.)

 

I want to stop losing weight actually, I think I am at a pretty good weight for myself. I use muscle milk as a protein supplement and I try to balance my food groups with an occasional rice krispie treatment here and there (like every 3 days or so).

[alphamale]

I eat about 1200 a day,

that is not a sustinence diet in any one's book except kate moss

[xpaperxcutx]

Thanks! Okay so what do you think I should do? I actually try to eat carbs in moderation, although I have upped the amount I eat (more healthy carbs, whole wheat rice/pasta, ect.)

 

I want to stop losing weight actually, I think I am at a pretty good weight for myself. I use muscle milk as a protein supplement and I try to balance my food groups with an occasional rice krispie treatment here and there (like every 3 days or so).

 

I used to be a carb freak myself, but I realized it really just depends on the type of carbs you eat. There are two types of carbs, the good and the bad. What they mostly do is affect your insulin level. Good carbs, like wheat, oat, etc, digest slowly so their effect on your blood sugar level is good. Don't be afraid to eat other types of carbs like brown rice, vegetables, etc. Just make sure you get alot of variety into your diet.

 

The thing is if you're at your perfect weight, and all you want is to maintain it, the best way to go about it to gain muscle. Muscle weighs more than fat. If you do some weight training, you'll see some initial weight gain, but the gain would be predominantly muscle. I know some bodybuilders that gain weight from muscle but then their weight would drop because what they will lose is fat cells as opposed to loss of muscle mass.

 

One thing about weight training is that it uses up mostly carbs as fuel. So if you feel like you ate too much carbs a certain day, a little weight training will help burn whatever carb stores you had that day. ( But also take note that weight/strength training will make you more hungry at the end of the day ( but it could also be evidence that your metabolism is increasing).

 

Protein is good for you since it helps rebuild cells. Especially when you weight train, you're breaking down muscle fiber, but the protein will help rebuild it.

 

Basically what you need is just a good balance of carbs, protein and fat.

 

Essentially: it's still calories in, calories out.

Edited October 28, 2009 by xpaperxcutx

[Citizen Erased]

that is not a sustinence diet in any one's book except kate moss

 

Please, she's find 1.2 calories a day too fattening.

[Lauriebell82]

I used to be a carb freak myself, but I realized it really just depends on the type of carbs you eat. There are two types of carbs, the good and the bad. What they mostly do is affect your insulin level. Good carbs, like wheat, oat, etc, digest slowly so their effect on your blood sugar level is good. Don't be afraid to eat other types of carbs like brown rice, vegetables, etc. Just make sure you get alot of variety into your diet.

 

The thing is if you're at your perfect weight, and all you want is to maintain it, the best way to go about it to gain muscle. Muscle weighs more than fat. If you do some weight training, you'll see some initial weight gain, but the gain would be predominantly muscle. I know some bodybuilders that gain weight from muscle but then their weight would drop because what they will lose is fat cells as opposed to loss of muscle mass.

 

One thing about weight training is that it uses up mostly carbs as fuel. So if you feel like you ate too much carbs a certain day, a little weight training will help burn whatever carb stores you had that day. ( But also take note that weight/strength training will make you more hungry at the end of the day ( but it could also be evidence that your metabolism is increasing).

 

Protein is good for you since it helps rebuild cells. Especially when you weight train, you're breaking down muscle fiber, but the protein will help rebuild it.

 

Basically what you need is just a good balance of carbs, protein and fat.

 

Essentially: it's still calories in, calories out.

 

Yeah, I usually weight lift a few times a week and do cardio the rest of the days. I usually skip one day just to let my muscles rest.

 

I think I might have also sped up my metabolism so that's why I'm continuing to lose weight.

[deux ex machina]

Lauriebell, from what I've read you don't want to eat more, so the best option is to eat more calorie-dense foods until your weight stabilizes.

 

There are a lot of options for that.

 

One more thing - make sure you aren't overtraining.

Just to be safe, I'd take four days or so and go very lightly soon.

 

Congratulations on making it to your goal!

[xpaperxcutx]

Yeah, I usually weight lift a few times a week and do cardio the rest of the days. I usually skip one day just to let my muscles rest.

 

I think I might have also sped up my metabolism so that's why I'm continuing to lose weight.

 

Okay so I went to the library today and did some research ( since I'm very fascinated with nutrition). If you do cardio and weight training, it's important that you get a sufficient amount of carbohydrates because BOTH anaerobic and aerobic exercises uses carbs as fuel ( the only difference is that anaerobic exercises like weight training primarily uses carbs).

 

The reason I think your weight loss hasn't tampered off yet is because your glycogen stores are depleted. When glycogen stores are depleted a fair amount of water is depleted as well. So if you're like losing a pound a day, it would mean that you're losing both water and glycogen.

 

So don't be afraid of carbs, since if you're active, your body won't store it as fat but rather use it as fuel, and make sure you're rehydrated after every workout.

[Lauriebell82]

Okay so I went to the library today and did some research ( since I'm very fascinated with nutrition). If you do cardio and weight training, it's important that you get a sufficient amount of carbohydrates because BOTH anaerobic and aerobic exercises uses carbs as fuel ( the only difference is that anaerobic exercises like weight training primarily uses carbs).

 

The reason I think your weight loss hasn't tampered off yet is because your glycogen stores are depleted. When glycogen stores are depleted a fair amount of water is depleted as well. So if you're like losing a pound a day, it would mean that you're losing both water and glycogen.

 

So don't be afraid of carbs, since if you're active, your body won't store it as fat but rather use it as fuel, and make sure you're rehydrated after every workout.

 

Okay, so you think I'm not eating enough carbs for how active I am?

[torranceshipman]

2200 calories would be too much for you.

 

I recommend that instead of upping the carbs, you keep them lower (possibly 1700 or so) then increase the weights to increase your lean muscle to fat ratio. I'm talking hitting the resistance machines/free weights with gusto, multiple times a week.

 

It doesn't sound like you need more carbs as you've already mentioned that you've stepped up the healthy carbs. What you might prefer to do is make sure you are getting 5-6 small meals a day, not 3 big ones, to keep your metabolism fired up, and ensure that you have a good ration of protein, healthy carbs, fibre and vits/minerals in all of your meals PLUS make sure you take an omega oil supplement-you need those good fats AND lots of water to stay well hydrated.

[xpaperxcutx]

Okay, so you think I'm not eating enough carbs for how active I am?

 

This would be complicated if you have to do your macronutrients. But most people who are active eat around 55% carbs for their diet.

 

Here's the thing, if you do take up more weight training over cardio, you would need carbs and protein to replenish your muscles. If you do cardio, carbs will ensure you won't " hit the wall".

 

IF you're already eating well, then you don't need to increase your carbs. But don't just eat rice krispies since they're mostly sugar and they will cause your insulin level to rise. Like someone said, eat more calorie densed food ( like complex carbs that digest really slowly) so you won't get tired when you're exercising, and then after your exercises, always follow with a protein shake to repair your muscles.

 

To put it more simply, eat complex carbs in the morning so they give you a full boost during exercise, and then at night, food high in protein with a little carb will help your muscles recover, and replenish your glycogen level.

 

I like Torranceman's suggestion, as long as you up your diet to about 1700 and eat a good balance meal with carbs, protein, and a little fat, you can maintain a good body weight. If you still see weight loss though, I can absolutely say it's water loss. Remember, muscle weighs more than fat. If you do see some weight loss, you'll gain a little weight with weight training in the long run.

[Lauriebell82]

This would be complicated if you have to do your macronutrients. But most people who are active eat around 55% carbs for their diet.

 

Here's the thing, if you do take up more weight training over cardio, you would need carbs and protein to replenish your muscles. If you do cardio, carbs will ensure you won't " hit the wall".

 

IF you're already eating well, then you don't need to increase your carbs. But don't just eat rice krispies since they're mostly sugar and they will cause your insulin level to rise. Like someone said, eat more calorie densed food ( like complex carbs that digest really slowly) so you won't get tired when you're exercising, and then after your exercises, always follow with a protein shake to repair your muscles.

 

To put it more simply, eat complex carbs in the morning so they give you a full boost during exercise, and then at night, food high in protein with a little carb will help your muscles recover, and replenish your glycogen level.

 

I like Torranceman's suggestion, as long as you up your diet to about 1700 and eat a good balance meal with carbs, protein, and a little fat, you can maintain a good body weight. If you still see weight loss though, I can absolutely say it's water loss. Remember, muscle weighs more than fat. If you do see some weight loss, you'll gain a little weight with weight training in the long run.

 

Thanks, these are great tips! I need to up my complex carbs during the day I think. It will give me more energy.

 

I did buy a few more sweet foods, but not to eat more of to stop losing weight. I eat a rice krispie treat every 4 days or so and made a rule to eat 1 poptart once per week (I picked a specific day to do so).

 

I have had problems with binging on sweets before due to depriving myself of them for long periods of time. I was never able to maintain that kind of restriction and eventually just snapped and couldn't take it anymore. I had a poptart today (Thursday is "my day") and it feels good because I got a little taste of sweets and I don't feel the need to go eat like 5 of them.

 

I am making sure to keep this in moderation and eat lots of good carbs and keep drinking my muscle milk shakes. I think the complex carbs should stop the weight loss hopefully and I need to find a balance in food that I can eat everday. I counted my calories today and I ate about 1400 which isn't too bad.