LSG417's Notizen, 31 Mrz 18

How much weight did you lose in the last 3 weeks? on average 

If you are 5'-3" I come up with 1453 cal working out 4 times a week for 30 min. 

It is so confusing! I’m trying to figure mine out, too. 

I lost about 4 or 5 pounds. My problem is, knowing how to calculate for exercise. It's moderate when I do it, but depending on my schedule, it's not consistent. So I calculated for a lower intensity exercise routine. 

I'm 5'2" 

I get 1675 for my BMR. Based on my age (49), height and current weight. 

How many calories have you been eating? I have to stay under 900 to lose weight. But I have notice that I have intermittent stalls and then I will lose a pond! But I do notice clothes getting loser and looking thinner. So maybe you are losing inches on the weight stall! If stall persist try dropping about a hundred calories and see what happens.  

If you are under 800 calories I wouldn't drop to much more from that. Maybe adjust the types of food your eating and upping some exercise! You are doing great so keep on going! 

So I found another site that recommends creating your deficit by subtracting 20% from your BMR. My BMR is where it gets tricky. If I do light activity, I get 1676. If I do moderate, I get 1890. I'm sure my activity isn't based solely on my exercise. I'm far from sedentary. I work outside the home 3 days a week and some days are busier than others. I'm on my feet a lot, up and down. At home, I'm generally doing housework, altho I do have days where I'm sitting at the desk, balancing the checkbook, paying bills, etc. But that's only like twice a month. Not sure if that qualifies for moderate or not. Of course, even my exercise varies in intensity. If I average the figures, I come up with 1427 as my recommended intake. 

I agree with @PopsGirl - look at the inches you are probably losing.  

@popsgirl my average lately has been to keep it under 1700. Most days I average around 14-1500 tho. I couldn't survive off of 900 calories. Too old, lol.  

I have a fitbit which gives me a daily sedentary BMR of around 1300 calories a day at 168 pounds, 5'3'' so I think the 1240 is in the ballpark if you are not active. The fitbit also gives me an idea of how many calories I burn during exercise - there are calculators on line better than FS to figure it out, bu you can figure you aren't really burning much if you aren't working out every day. A one-mile walk or run for me burns 100 calories. a weight-lifting workout where my heart rate goes up to 75% of the max for an hour is about 400 calories. Similar to square dancing for an hour. So, I don't really count my exercise so much - maybe I will eat an extra snack if I work out or go dancing. I am just getting back into it now but it worked before. But 20 pounds will make about a 200 calorie difference so maybe just go down 200 calories from your previous average. I don't know but good luck! I just tightened up my food measuring skills and finally lost some this week. 

I guessed your age 41, but was only off 1" in height.  

I wish I was 41!!! 😀 

Here's the clincher. I went back and looked at my daily averages for the last 12 weeks. Half of them were in the 1300s. The other half were mostly in the 1500 range except for 2 weeks which were in the 1200s. So even tho my goal was 1700, I stayed below that on a weekly basis (a few days I went over, but it averaged out the rest of the week). I suppose I'm going to need to make sure I'm in the 1200-1300 range to continue losing weight..and really increase my effort to be more consistent with exercise. 

lsg417..i average about 993 cal a day. i definetly do not starve. i eat three good meals . if u can average about 320 cal per meal u should be confortable. proteins fill u up more nd give u energy. i just found out that our bodies begin to build muscle to.. "protiens' tend to assist with that. i maintained my weight lost only 1 lb this week. apparently working out every day while trying to lose the fat was my mistake. so u will not starve. balance each meal nd try to keep the calories under 350. see what happens this week. 👍 

I found similar answers after losing roughly 10 pounds. I personally went with the most extreme of them, splurge with a raspberry avocado smoothie on the weekends and still am losing weight without starving. I do eat a lot of eggs, tomatoes, veggies in general but that’s what I enjoy. You can do it. 

LSG417, I am 53. My meals are usually 2 eggs, 2 cups of coffee with 2 tbls of lite cream. I eat 1/2 to 1 serving of almonds. Thats about 1pm. Then about 4:30-5pm dinner. That is usually 4-6 ounces of meat. 4oz can of mushrooms, Salad of 5 oz of lettuce, 2-3oz cherry tomato, 2-3 oz cucumber, 1tbls of fat free balsamic and 1 tbls cider vinegar. And most nights a snack of 1cup of fresh strawberries with 1tbles lite cream and a sprinkle of stevia mixed in.  

Common problem to stall due to not enough calories. I know that sounds counterintuitive but this has been the case for MANY of my peeps over at Common Sense Keto (on FB). Might wanna look the group info over to see if it might be helpful to you. Good luck! 

I look at grams per macro and let the calories take care of themselves. If follow moderate fat 70 grams, high protein over 100 grams and low carb under 50 grams total, I usually come in around 1200. Today is an exception with the carbs since I tried a chickpea flour pasta!