deficit.

In health the other day, my teacher had us calculate our basal (resting) metabolic rate and our metabolic rate with exercise. My basal metabolic rate is 1500 calories, while with exercise it's about 2400. I usually try to take in about 1200-1300 calories a day, which, subsequently, would make me malnourished.

I don't know what's wrong...I feel like I eat a lot, though it's all pretty much healthy with the occasional junk food snack. That makes me reach about 1300 calories a day. I don't understand why I keep eating and eating and I still can't reach anywhere near my basal metabolic rate. I do eat a lot of fruit, which doesn't have many calories, but I don't know.

I've gotten into the groove of losing weight pretty regularly for 2-3 weeks now, I haven't gained any because I'm "malnourished." Should I set a new calorie goal? What should I do to reach it, simply eat more?

I don't really understand your question.eat more calorie dense foods and less of the things that are making you too full. More peanut butter, nuts, dried fruit, granola and less bulky veggies.

Thank you! Basically, I have a million different questions because I'm not quite sure how to react when someone tells me that I am malnourished and need to eat more, especially when I feel like I'm eating too much already.

How did your teacher have you figure out your basal metabolic rate?

If you are a teenager you need at least 1500 calories a day no matter what.  Not having that much risks stunting your growth (brain and organ growth, not just the getting taller kind), slowly destroying your muscles, causing malnutrition, and lots of other nasty side effects.  Up your calories to 1500, it is not that hard to do.  Obviously if you are trying to lose weight then you maintained a higher weight at some point in your life.  What did you eat then? 

If that doesnt help then eat more nuts, avocados, milk, and so on.  There are foods with more calories that are not so filling.  I know it seems odd that you could be becoming malnurished while feeling full and like you are eating a lot but it is indeed possible. 

Think of it this way, half a big bag of frozen spinach is as filling for me as a burger with fries, or a normal sized meal.  If i just ate the spinach for each meal though and a filling fruit for a snack between each meal i would end up with maybe 300 calories for the day.  Like wise people gain weight by having high calorie things like ice cream, mc donalds, or pasta with homemade alfredo sauce all the time.  Having those kind of things i could eat the amount it takes to fill me and end up with 2500 or more a day.  Not saying those food are all bad, but you need is to find a balance.  Since you were eating to much you likely scaled back your portions and started eating lower calorie food, or maybe just encorporated lower calorie food.  I'm sure with a bit of research or even a look at your old eating habits though you can find a few higher calorie things to switch in there and boost your calories up to a healthy amount.

Original Post by lbaum501:

How did your teacher have you figure out your basal metabolic rate?

He had this chart thing and we had to draw lines and things. It was kind of complicated.

As a teenager you need to eat no less than 1500 calories, end of story. That should be your minimum for weight loss and if you are active, you probably need much more.

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