How Many Calories Should I REALLY be eating?

Question

I have a nutritional program that keeps track my calories, fat, etc. I take in a day for diet reasons. When setting up this program it asked for my stats and if I wanted to lose or maintain. I chose lose, but it did not ask for a goal weight. It just set me up with a program that was "safe" for my stats to lose an average 1-2 lbs a week. It set me up with a 1600 calorie a day diet, which I have had no problem maintaining, but have seen few results.

Using another program that is similar, only it asked my goal weight along with the same stats, it says that I should eat 1900 calories and about 20% more carbs/fat/protein and maintain this count to keep myself at that goal weight once reached.

Which is right? I am currently 180 and looking to drop to no less then 150. I have a high paced job (no sitting, lot standing) and I exercise daily.

I am just afraid I am sending my metabolism into starvation mode with the 1600 a day. Is it too drastic? Is it attempting to make me too thin?

Answer 1

if the amount of body fat is not accounted for than the calculation for the daily caloric intake is not accurate. go to the website below for a fairly good estimate. once you know how much you need for your body composition and level of daily activity for maintenance then subtract 500 cals through both lowering the caloric intake and through exercise to create a caloric deficit for fat loss.

http://www.protraineronline.com/past/july2/nutrient.cfm

Answer 2

1600 a day seems on the low side for someone who's 180lbs. And- you're right to not go too low and put your body into starvation mode. That ultimately will result in loss of muscle mass and reduce your metabolism for the future.

Counting calories is difficult to do accurately. Portion size is so very important- so, you could easily be 30% off in your calculations. Unless you plan on doing this for the rest of your life- I'd suggest a different tact.

Change your lifestyle.
Include strength training in with your aerobic training.
Eat more often (yes Snack)
Make sure you get sufficient protein
make sure you get sufficient fats (the healthy ones)
Don't eat big meals late at night
put down your fork between each bite
Add more food to your diet. More fruit and veggies. There won't be room for anything else!

good luck

Answer 3

How many calories did you take before the diet? Professionals say to decrease by 500, maybe a little more.

Remember to spread out your calories throughout the day: 5-6 small meals if you can. This keeps your metabolism working all day long and you dont slow down. If your stomach growls or you have hunger pangs, this means your body NEEDS more calories and you should eat something, usually something small will do. Only eat until you are satisfied.

Websites are really going to be rough estimates. For an accurate diet plan for yourself, choose to talk to your doctor or a nutritionist.

Answer 4

No body can tell you how much you should take. Every single person requires a different number of calories to lose weight, gain weight, and maintain weight.

What i recommend is tracking your progress against the number of calories you consume. Stick with a set number of calories for 2 weeks. Check your weight after the 2 weeks. If A) You gained weight, lower your intake. B) Lost too much weight, increase your intake. C) Getting what you want, keep it up. Do this every couple of weeks, and that should do it.

Answer 5

The problem with all these programs is that it can't account for your metablolic rate, which varies by individual.

You should gradually adjust the calorie allowance down until you are losing on average 2 pounds a week - that is a safe rate of loss.

Answer 6

To lose weight you want to eat about 1200-1500 calories a day, a little more than 1500 is fine as long as your burn off about 500 a day. Your body only goes into starvation mode if you eat less thatn 1200 calories

Answer 7

really, the best answer is to experiment with different levels to find what suits you best. any of these formulas have room for error in terms of individual differences. that said, and seeing that you're already active throughout the day, i'd stick with something around 2000 as a starting point. at your current size and activity level, i feel that going lower than that would put you in a starved mode and reduce your metabolism.

Answer 8

the only way to know for sure is to try it f for atleast 6- 8 weeks if you havent dropped any pounds by then then i would definatley change some things

Answer 9

this is a GREAT website to keep track of all sorts of things, including Cal intake.
www.fitday.com

Answer 10

1200 calirie diet, youll start seeing results fast!
good luck! :)