Opinions on my calorie goal? LONG!
Hey, Mrs. Dean. I am not sure about your exact stats, but I don't think you should be discouraged with your loss so far. It seems like 15 pounds a month? That's great!
You'll get a lot of opinions with this question, I'm sure, but I'll just give you my take. I use a PC-based nutritional program and I set my calorie goal at 700 cals. I log the food I eat as I go along, so by the end of the work day I know I have X amount left and I decide how to allocate. Do I always stay at 700 calories? No, probably never. I am usually between 700 and 800. Occassionally, I go over, but I log it an move on. I don't count exersize or anything else when setting my food goals, because as long as I'm not hungry eating 700-800 calories a day, that's what I'm going to do.
It is easier for me to add calories than take them away. I don't want a target of 1000 on some days and 600 on others. I do best when I eat pretty much the same way all the time, and that is much easier for me. I get even crazier in the brain when I jump all over the calorie map. I know the day will come when I will be hungrier, so I'm "saving" those calories for when I need them. I am usually satisfied on the 700-800 range.
But really, I'm not sure there is a "perfect" food plan. I think peace of mind with food comes from *having* a food plan and doing my best to follow it. Doing my best to follow a less-than-ideal food plan is better than not having a plan at all, in search of the perfect one. That's just me.
I'm 5'9" and 171.4 lbs. If I ate 2220 calories a day, even if I worked out every day, I'd GAIN not lose.
How much protein are you eating? How many ounces of fluid are you drinking each day?
There are differences of opinion on the eating back exercise calories thing. I never did.
Highest weight: 335 lbs, BMI 50.9
Pre-op weight: 319 lbs, BMI 48.5
Current range: 140-144, BMI 21.3 - 22
175+ lbs lost, maintaining since February 2012
I used a BMR calculator just now, and I'm at just over 1900 calories.
CW: 130ish HW: 264 SW:254 Hgt: 5'2
Goals-Dr:159-MET Mine:140-MET!!! Final Goal: 135-MET!!!!!
W4:-22 W8:-11 W12:-10.5 W16:-12 W20:-11.5 W24:-9.5 W28:-8 W32:-7.5 W36:-8 W40:-7.5 W44:-5 W48: -4.5 1Yr/W52: -7
Given your exercise level, you could probably maintain at 2000.
If you're losing 8lbs/month, your calculated energy deficit is 872 calories per day. Once you go off calorie restriction, your metabolism will rebound a bit. If you're averaging 1000 per day intake, you're 'using' 1872/day right now. One study I read suggests the verage person on a calorie and carb restricted diet loses 13% of their metabolism's efficiency which can bounce back over time. It comes back faster if you exercise. Food for thought :)
1,872 x 1.13 = 2,115.