Kimmy321's Journal, 04 Nov 21

So true hey 

Definitely the case. I have tended to eat the wrong stuff when eating and not enough on most days for the past few years (stress related). I'm slowly building up and if I see my calorie deficit is too much I'm having an ensure meal replacement shake. The weight is dropping off. 

If I may ask, what is your calorie intake now? 

Yes what is your calorie intake, i am on 1200 and stalling , im thinking of dropping it to 1000 

Candi crush - an adult female requires a minimum of 1200 calories (small to petite build). If you cut too low you effectively train your body to run on fewer calories - what happens is when your body is at rest your body becomes extremely efficient at *not burning extra calories* and preserving everything it can for self preservation. This is a very simplified explanation. It's imperative when aiming for weight loss to calculate your basal metabolic rate (see online calculators), based on your age, height, weight, activity level etc, and from there you calculate your recommended daily intake at slightly lower (maximum 500calories less than BMR). Anything more and you are really doing a long term disservice to yourself. In addition to it becoming increasingly difficult to lose weight you may also find in the future that anything over the bare minimum gets stored as fat, because your body has "learned" that your intake is low so it burns low  

@ waistAway87 - is it 500 less than BMR or 500 less than TDEE? My BMR is 1165 🙈 

Wow I'm not sure how your BMR can be 1165 though? BMR is the calories you burn while your body is at rest - if you are extremely active your TDEE and BMR will significantly differ - how I normally calculate is allowing my BMR to calculate at a "low active or even sedentary level" and exercise is my calorie burning bonus then (as well as eating slightly more), as most of us do exercise 3 maybe 4 times a week. How did you calculate your BMR? if you are very active and your BMR differs significantly from your TDEE then please use your TDEE. 

I see you are small/petite judging by your profile - but I still think maybe your BMR has been calculated too low?  

I used the online calculator. Tried different sites - still get the same answer. Im 157 cm, 55 kg and 41 yrs 

You are petite - I checked and see what you mean - BMR 1165 but if you factor in even sedentary activity level (little to no exercise) 1398cals comes up - I think you are taking it at the "as if you were in a coma" level. I can't post a picture but even sedentary level activity (behind a desk all day, little to no movement) your daily calorie needs are minimum 1398cals (to maintain) - if you do light exercise it is around 1600cals 

So BMR is the amount of energy needed while lying down constantly in a temperate environment with digestive system inactive, the barest amount of energy needed to maintain vital organs. So I use this as your Base, but it's very important to factor in the fact that you aren't just lying in a coma somewhere. Even if you are sitting behind a desk the bare minimum you would need as a smaller person is 1398cals. If you very active (daily exercise, physical job etc) then your TDEE will differ largely from this amount, and then you should definitely rather use TDEE - for myself I tend to take my daily calorie needs at sedentary level, which is about 1650cals now, and then eat slightly less than that, but the absolute minimum is around 1400cals per day. If I exercise *at least* 1600cals if not more. There are a few variables such as muscle mass (higher muscle mass burns more calories at rest), age, genetics, even cold weather, pregnancy etc. Inducing a long term excess calorie deprivation can reduce your BMR by as much as 30% 😣this is why it is crucial to *eat enough and don't starve* 

My daily calorie intake now ranges between 1600 - 1900. I was eating around 1000 - 1200cal a day which was was to little for the amount of training I do. 

Sounds like a perfect amount hey Kimmy 

Thanks, I might need to increase calories