Post # 1
I do weight lifting and cardio 3-4 days a week for 50 minutes. I don’t think I am eating enough calories. I try to eat healthy throughout the day, but I end up making unhealthy choices at night and on the weekends because I am sooooo hungry all the time. How many calories do you aim for daily?
I recently lost 10lbs eating around 1300 calories a day. I cannot maintain it. I am starving all the time. What should I bump it up to so I can feel satisfied, but still lower my fat %?
Post # 2
You won’t gain any muscle like this because your body is starving for energy. If your body is starving for energy, it won’t grow muscle because it’s not getting enough fuel to function properly with the amount of cardio (I’m assuming it’s intense cardio) and additionally trying to lift.
How much do you weigh and what’s your height?
Post # 3
I get 1460 a day based on being 5’2” and 115lbs. It’s hard to tell you what you should be eating though because that all depends on your size and your goals. I highly suggest iifym.com to calculate your calories and the amount of protein, carbs, and fats you should eat.
Post # 4
Check out http://www.iifym.com lots of into, great calculators, and make sure to adjust as your body/regime does 🙂
Post # 5
Same here……I don’t think I am eating enough.
Post # 6
I am currently trying to lose weight myself. I started out at 220lbs and went down to 200lbs. I got sick and had to take a break but recently started back on the weight loss kick. I have been riding my exercise bike 3 times a week for 20 minutes. I plan on moving up to 5 days soon. In the past month, since I have started exercising, I have gone from 200lbs down to 193lbs now. I am getting there and happy with the way things are going. I noticed, at one point, I wasn’t losing much weight even though I was exercising. I was eating a HUGE amount of calories and didn’t realize it honestly. I knew that I was eating a lot but I didn’t realize how much exactly until I looked some of the foods up and it was CRAZY. From then on, about 2 maybe 3 weeks now, I have been watching my calories also. I am 5 foot 2 inches tall, and currently weigh 193lbs. I did a little research and read that if I wanted to lose weight fast then I should be eating only 1200 calories a day — that is just crazy and not enough. And, 1500 to still lose weight but not as fast — So, I am eating 1500 calories a day with a little exercise 3 times a week at 20 minutes each day. Just with that, I am losing about 1 to 2 lbs a week — from my understanding that is normal.
Post # 7
I lost all the weight I lost eating around 1900-2000 calories. I lifted three days a week, walked a lot and went from 77kg to 60kg or so. I lost weight at around 1lb a week, which is pretty much ideal. Much faster and you risk losing more muscle than is necessary.
I now maintain at around 2500-3000 calories a day.
Post # 8
Since you are doing weight lifting, Up your calories, eat every 2-3 hours and count your macros. Make sure you are getting enough hwealthy fats and carbs and proteins, etc. I lost 50 pounds eating around 1700 calories a day and I maintain and am gaining muscle around 1800 calories a day. You want to be able to build muscle and with a huge deficit you won’t be making a lot of gain. It does depend on your body weight and activity level with how much you need to eat. Track all of your food in myfitnesspal
Post # 9
HoneysHoney: I would suggest looking into IIFYM as PP said. I’m lifting 2-3 days a week, 5’4 and currently 150. I’ve lost 17lbs and I’m eating about 1650 a day.
Post # 10
Not sure if you have heard of Katy Hearn, shes a big deal in the instagram fitness world, her website katyhearnfit.com has a great macro calculator! you actually have to eat quite a bit of calories in order to lose weight and gain muscle! Of course muscle weighs more than fat.
Just to give you an idea I am at 138lb, 5’4, workout at LEAST 5x/week and my macros are
Post # 11
beb08: MsGinkgo: Thanks! Looks like I need to bump my calories up to 1600 and eat a lot more carbs. No wonder I’ve been dreaming about bagels and pizza.
Post # 12
beb08: That looks really similar to my breakdown.
HoneysHoney: I’m amazed at the difference. I was eating about 1300 but wasn’t getting anywhere, then my trainer was shocked when he realized I was look at calories and not Macros. such a difference!
Post # 13
I only eat around 1600-1800 calories- I lift 3 times a week typically (well- I’ve been training for a 1/2 marathon- so 2x a week lifting- more running)
never the less typically 1600-1800 calories- no eating back- and I lift 3 times a week for about 2 hrs.
If you’re struggling at night you can always push back your food- I do a version of intermitant fasting- I get home very late- and I’m always hungry- so I just don’t eat till noon- and then I can have dinner at 10:30 and there is calories for it.
Post # 14
- Wedding: May 2016 - St. John\'s Lutheran Church
SpecialSundae: I wish to hell that I could eat 3000 calories a day for maintenance!
I lift weights 5-6 days a week. I normally eat about 1800 to maintain my weight. If I am in a muscle-building phase, I really don’t eat much more, maybe 2000 or 2200 a day. If I’m in a fat-loss phase, I don’t eat much less, usually between 1500-1600.