Calories In vs Calories Out
Ok vets I need some advice & feedback.
I get the whole concept of calories in vs calories out.
I am going to be 17 months out at the end of the week. Lately this whole calories in vs calories out has got me confused, and it's probably me over thinking it. I use myfitnesspal.com to track my food, have for months now. Anyways some people say to eat your exercise calories back and others say don't, some say it just depends on what your body accepts whether to eat them or not. Thanks for the confusion!
Ok so on an average day I take in roughly 1000-1200 calories, 80-120 grams of protein a day, been keeping my carbs below 100 (most of my carbs are from greek yogurt, protein powder, fruit, veggies etc so all "good" carbs"****ep my sodium low, I drink 80-150 oz of water a day.
I aim to work out 5-6 days a week roughly 30-40 minutes every work out, on average I burn roughly 300-500 calories each work out. So that obviously drops my calories down and I get "net" calories. My net calories typically sit around 600-1000 calories a day.
I have been stuck at a stall the last three weeks going back n forth between 149-150, I'd love to get down to 145 to meet my personal goal. I know about stalls, I get them. I have experienced them a lot.
My main question is about the calorie thing, should I be intaking more calories cuz of the work outs? Or is it like some people on myfitnesspal.com says, it depends on your body, some people eat back calories and others don't? Can someone shed some light on this?
I have asked my doctor about calories numerous times and he always tells me don't stress about the calories, worry about your protein. Which for the last 6 months getting over 80 grams a day of protein with just food alone is easy for me.
I get the whole concept of calories in vs calories out.
I am going to be 17 months out at the end of the week. Lately this whole calories in vs calories out has got me confused, and it's probably me over thinking it. I use myfitnesspal.com to track my food, have for months now. Anyways some people say to eat your exercise calories back and others say don't, some say it just depends on what your body accepts whether to eat them or not. Thanks for the confusion!
Ok so on an average day I take in roughly 1000-1200 calories, 80-120 grams of protein a day, been keeping my carbs below 100 (most of my carbs are from greek yogurt, protein powder, fruit, veggies etc so all "good" carbs"****ep my sodium low, I drink 80-150 oz of water a day.
I aim to work out 5-6 days a week roughly 30-40 minutes every work out, on average I burn roughly 300-500 calories each work out. So that obviously drops my calories down and I get "net" calories. My net calories typically sit around 600-1000 calories a day.
I have been stuck at a stall the last three weeks going back n forth between 149-150, I'd love to get down to 145 to meet my personal goal. I know about stalls, I get them. I have experienced them a lot.
My main question is about the calorie thing, should I be intaking more calories cuz of the work outs? Or is it like some people on myfitnesspal.com says, it depends on your body, some people eat back calories and others don't? Can someone shed some light on this?
I have asked my doctor about calories numerous times and he always tells me don't stress about the calories, worry about your protein. Which for the last 6 months getting over 80 grams a day of protein with just food alone is easy for me.
What does MyFitnessPal say your basic metabolic rate is in terms of calories per day? Mine is, I think 1600 - and to lose 2lb per week, I need to eat 1200 per day. I am a regular exerciser like you which ADDS 350 calories per day so, in theory, I can eat around 1550 calories per day and lose the requisite 2lb per week.
HOWEVER, we formerly obese do NOT have average metabolisms (years of yo-yo dieting and WLS has pretty much made that a given) and so I actually need to eat around 1200 calories per day to lose the 2lb per week and 1500 per day to maintain!
Does that make sense?
HOWEVER, we formerly obese do NOT have average metabolisms (years of yo-yo dieting and WLS has pretty much made that a given) and so I actually need to eat around 1200 calories per day to lose the 2lb per week and 1500 per day to maintain!
Does that make sense?
Proud Feminist, Atheist, LGBT friend, and Democratic Socialist
It makes total sense. Myfitnesspal says my calorie intake daily is 1200. I can be at 1200 every single day and still not lose whether I work out or not for a whole week. I just was curious if there is a "rule" to all of this or more advice or if it really is case by case depends on how your body reacts, I know you have to find your own calorie range of where your body actually loses and to be honest Ive never found that sweet spot or again maybe I over think this a bit too much. I know I am frustrated wtih this stall, I am so close to my goal, these last 5 lbs are driving me bananas.
Im scared to maintain and increase my calories cuz Im scared Im going to gain. Maintenance scares the bee jesus out of me!
Im scared to maintain and increase my calories cuz Im scared Im going to gain. Maintenance scares the bee jesus out of me!
The probolem is that those who work out a lot DO need more calories in order to keep their bodies from adjusting their metabolism downward becaise the body senses that you are not taking in enough (and your body is designed, above all, to sustain itself)... BUT you need to know how many calories YOUR body requires based on your muscle mass and metabolism. (Just saying that generally RNYers "should" be at 1400 calories per day (or whatever) , or that generally someone who weighs xxx pounds needs yyyy number of calories per day does NOT work. I don't exercise much because of bad knees, for example, and (at 4 years out) have to keep my calories UNDER 1400 in order not to have my weight creep up.... but 1400 is likely TOO FEW calories for you.
You need to know your Resting Metabolic Rate (RMR) to know how many calories your body burns just breathing in and out, etc each day. Lots of hospitals offer periodic testing for a reasonable rate (I paid $35 for my RMR and body fat % calculation). Your physician may also be able to tell you where you can get it done. Once you know that number, you need to add the number of calories burned during exercise to know what you really NEED during the day... and then you can adjust that downward a bit to continue losing.
Even with that, it is not an exact science, because the RMR is still an approximation as far as your metabolism goes, and many of us have damaged out metabolisms with years of dieting (AND with the very limited number of calories during the first 6 months after RNY). It will, however, give you a pretty good idea of where your calories need to be to continue to lose and to maintain your loss.
Lora
You need to know your Resting Metabolic Rate (RMR) to know how many calories your body burns just breathing in and out, etc each day. Lots of hospitals offer periodic testing for a reasonable rate (I paid $35 for my RMR and body fat % calculation). Your physician may also be able to tell you where you can get it done. Once you know that number, you need to add the number of calories burned during exercise to know what you really NEED during the day... and then you can adjust that downward a bit to continue losing.
Even with that, it is not an exact science, because the RMR is still an approximation as far as your metabolism goes, and many of us have damaged out metabolisms with years of dieting (AND with the very limited number of calories during the first 6 months after RNY). It will, however, give you a pretty good idea of where your calories need to be to continue to lose and to maintain your loss.
Lora
14 years out; 190 pounds lost, 165 pound loss maintained
You don't drown by falling in the water. You drown by staying there.
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