Amount of cals

W

wendy

Guest
Ok, when I started this weight loss/lifestyle change I was supposed to eat around 1560 cals per day. (I was trying for 1500 actually) But when you lose weight, I was wondering if you needed to change the amount of cals you need? Someone once said that if you take your weight and multiply it by 12 you would get the amount of cals you should be consuming in order to lose.

For ex. If I weigh 128, 128x12=1536cals. If I were to lose say 10 pounds then using this formula, I would need to have 1416cals (118x12=1416). Does this sound right to you? Do I keep adjusting my caloric intake by my weight? And how often do you need to adjust it?
 
The Harris Benedict is the most commonly used formula for BMR.
Your caloric needs do change as your weight does. If it takes 1500 kcal to maintain X weight, then it stands to reason that it would take less kcal to maintain less weight.

Google "harris benedict" and work the formula (don't forget to multiply by activity level).

Since you've lost weight, it's probably a good idea to re-check your caloric needs. I wouldn't think everytime you lose a couple pounds it would be necessary, but not a bad idea if you've lost a lot.
 
Also though you need to take into account that though your weight may be smaller you could have more muscle (burns more calories) and have more activity (burns more calories). That is why it isn't as clear cut as the multiply weight thing. I don't like that formula. The Harris Benidict one is much better of a guide. Also even then you have to take many things into account. If not well then there would just be a big chart with everyones weight and the calories they need to lose it.

It is standard that when you hit a plateau after having a calorie deficit to UP your calories. The idea is to in a sense work your way back up to maintaince calories with only random intervals of caloric defict as needed. Also it can be good to stay at maintance for a week or two (even a month) then start all over again as the longer you are in a deficit, the less reaction your body is going to give to it.

If you have you calories well on track and have plateaued in weight loss, up is the place to start.
 
Don't be scared Wendy, it'll be ok. ;)

Leip's right. You figure out your BMR, then create an appropriate deficit for weight loss. After you have reached you goal weight or hit a plateau, you can rework your BMR (which would be less b/c you weigh less), but without the caloric deficit. So, even though the BMR would be less, the overall calories would be more b/c you aren't creating a deficit. Basically, manipulating your body to do what you want it to.
 
I swear I have been on a plateau for 6 mos. I just can't seem to go down and when I do, I can't seem to stay there.
 
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