Minimum calories

[nikki_e]

Ok, I know that we do not count calories on Atkins, but I just started using Fitday again and I am wondering if I am not eating enough. How do I figure out again how many calories I need as a minimum? I know this has been discussed a lot here, but I can't seem to find any of the threads right now.

[Buddrfly]

Re: Minimum calories

Go to your search engine and search for bmr! You could also go to caloriesperhour.com it will give you all the info you need on calories. It also tells you how many calories you burn doing different activities--they list everything from talking on the phone, to office work!

[Finelly]

Re: Minimum calories

On fitday, go to the "activities" section. It will list the number of calories you burn per day. This includes lifestyle, activites, and "base". The "base" is the basal metabolic rate. That's the minimum number you should be consuming per day, as it represents the number of calories it takes you to live if you stay in bed all day long and don't move a muscle!

[nikki_e]

Re: Minimum calories

BMR! That's the acronym I was trying to remember!

Ok, so my BMR is 1812. So if I'm not even eating that many calories, I'm not eating enough? I am satisfied with what I am eating, but I am not making it to that level. My weightloss has slowed/stopped, so upping it may help me out I guess. But what do I eat to up it?

[Finelly]

Re: Minimum calories

Whenever my weight loss slowed or stopped, I started eating more fat. It worked.

You really shouldn't eat less than 100 calories below your bmr because it will prevent you from continuing to lose consistently.

How far below your bmr is your average intake? That will help us figure out what you should be adding to your menu.

[Sonya Parker]

Re: Minimum calories

This is one issue I still struggle with.

Am 32 yrs old, 132 lbs 5'4". BMR = 1394. I work out 4-5 times a week, cardio and weights. According to calculations, i should be eating 1700 cals per day.
When i do eat so much, I feel stuffed, bloated, unable to exercise and pudgy. furthermore, I experience no weight loss - I seem to maintain the weight okay.

To lose weight, I find relying on listening to my hunger pangs and eating till I am moderately satisfied, not at all full. If I count up what that adds to its about 1200-1300 cals per day. with this method, my clothes feel better and my measurements improve.

I havent quite figured out the reason why the basic BMR calculations etc dont work for me. Perhaps I, probably like many others, have a metabolism that uses food more efficiently, so I need as many calories to sustain myself inspite of the activity I do. Is that a pluasible theory? Any thoughts, anyone?

[Finelly]

Re: Minimum calories

If your bmr is 1394, why do you need to consume 1700 calories a day?

At 218, my bmr was 1680. You weigh far less than that.

[Sonya Parker]

Re: Minimum calories

Basal Metabolic rate is the amount of cals I need to consume if I did nothing all day and just lay in bed like a log. The additional calories are what is required for my activity level (i.e running 45 mins, 1 hr weight traning etc etc).

1700 cals is what I need to mantain my weight . To lose any, id have to minus 100-150 cals each day. But as I was saying in my earlier post, even if I eat that much, I feel stuffed.

Still looking for any advice anyone can offer on my previous post.

Cheers!

[Finelly]

Re: Minimum calories

Ahah!!!!!!! I have discovered where you are confused!

The BMR - what it would take to exist just lying in bed all day is the ONLY number you count.

Do NOT add additional calories to that number! In other words, if 1394 is the BMR, do not add activity calories, etc.

You ONLY need to consume 1394 calories or thereabouts in order to lose!!!!! Don't panic! Don't stuff yourself trying to get up to 1700!!!!! Stay right where you are!!!!!! You're doing exactly the right thing in terms of # calories consumed!!!!!!!!!!

[Sonya Parker]

Re: Minimum calories

I like your reply, Finnelly, and frankly that is exactly what I intend to do - stick between 1200-1300 cals per day. However, you will read out there the general school of thought is to calculate BMR + plus activity to obtain a daily recommended caloric intake. They say you should tehn subtract 100-200 cals per day from that total amount to use as the number of cals to be consumed if you want to lose weight. This is where I suppose Atkins may be different to the rest of the world.

I am trying out the lower calorie version for the next 1.5 weeks ( the remaining half of my induction phase) and will report back on how that works. FYI - I didnt lose a pound on the first week and half of induction.

Cheerio!

[Perry]

Re: Minimum calories

A very active person needs additional calories/water above their 'resting' BMR. That number is dependent on the activity level and the metabolism of the individual. We're not just eating to lose on Atkins!

[nikki_e]

Re: Minimum calories

Well, I just started tracking in Fitday, so I only have 2 days of numbers. Sunday I had 1011 calories and yesterday was 1617 (I think this was an unusual day for me...I usually wouldn't be this high). My fat % is already kind of high and my protien looks a little low, so I guess I need to add in some more meat. I think I need to add it in as snacks, since I always eat until I am full at meals.

[america57]

Re: Minimum calories

My BMR is 1,698 calories, but I adverage between 1400-1500 calories a day. I exercise a lot! I walk 2-3 miles, lift weights and do water aerobics for 45 minutes. I can't eat more than 1500 calories a day, it's just too much food for me!

[Sonya Parker]

Re: Minimum calories

America57 - thats exactly what Im talking about. The BMR calculation I find is a guideline at best. If I ate as many calories (1700) as Im supposed to for my w/h/activity level, i'd be putting on instead of losing or even maintaining.

Looks like you've had success (lost weight) following this. Did you notive any changes when you go up or down in your cal intake for a few days at a time?

[nikki_e]

Re: Minimum calories

I just started tracking with Fitday, so I haven't had any way to see if there are changes when I up my calories.

I have been toying with moving on to OWL. This may be a good time to do it. With more variety, maybe I could up my calories a bit also.