X Post I need help from my fitness and math wizs.....

Ok I'm trying to find my burn.  I'm trying to figure out how much I should eat  and then how much I need to exercise to lose weight on a consistent basis.  What is your BMR I goggled it and got a little confused.  I see some people may eat let's say 1500 cal and then they say they burned 900 cal so they should be at only 600 cal for the day right?  How many cal should we be eating my NUT is of no help she wants me to get approx 80-90 grams of protein but has given me no recommendation for carbs or cal count.  So I guess what I'm asking is for people that are losing consistently what's your plan what works for you how do you do your calculations for your day?  This nutrition stuff is a little overwhelming.  By the way I'm 3 1/2 months out cleared to eat anything starting weight 338 current 260.  I work out three days a week.  My weight loss is slowing a bit too much.  I'm ready to rev it back up.  Thanks for your help.

You are so new out you should maybe talk to your nut and not start doing some crazy dieting and trying to tweak things just yet.

Your body will continue to lose if you give it some time. 

www.mydailyplate.com will calculate your BMR for you and how much intake if you are looking to lose. 

You can also chart your intake and exercise against those goals.

Hey MM!

I've been struggling with determining how much to eat myself.  I checked the Daily Plate and it says I should eat 1994 calories a day in order to lose 2 lbs a week.  I know that is stretching it, at this point I'd love to see 1 lb a week.  I'm a year a 2 months out, I've lost 145 lbs but I can't seem to get rid of the last 15 that I want to lose.  In the past two months, my net weight loss is 0!  I'm in the gym 3 to 4 days a week for 45 mins (combo of treadmill & weights) and I eat between 1000-1200 calories a day taking in about 80 g of protein.  WTF am I doing wrong?

Any advice will be appreciated.

Deb

From what you say here - your calories are not enough.  Your body is holding on because you're close to starvation mode.  Give me a sample menu of a typical day for you - I think you probably need to amp up your calories just a bit - I can suggest a few good meals if you can tell me what you like to eat. 

Here's what I had yesterday.

BF- 5 am protein shake (2 scoops Isopure & water)
        8 am fried egg w/ slice of cheese
       10:30 1/2 cup cheerios w/ almond milk

Lunch- 12:30 sm chili from Wendy's
           

Dinner- 7:00  slice of turkey w/ slice of cheese w/ slice of SF bread

Snack -9:00 handful of pecans & cashews

This is a typical day for me.

HELP!

Try tracking your calorie intake and expenditure either on tracker on OH or one of the others like dailyplate.com, nutritiondata.com, nutrimirror.com, sparkpeple.com, caloriesperhour.com etc.

Record everything you ear and your exercise sessions.  When you set your profile you indicate if you have a sedentary or active lifestyle.  The website does the math and can calculate for you how much to consume or exercise to achieve a given level of wl. 

Results are similar among the sites so its just a mtter of preference.  Good luck to you.