The #1 problem I see on Calorie Count - Undereating

I see at least 10 topics a week along the lines of "Am I eating enough?" or "I am eating 1200 calories a day and not losing weight". I would like to clarify a few things.

1. Adipose tissue (fat) stores roughly 3500 calories in each pound of tissue.

2. A calorie deficit is needed to lose fat (obviously).

3. A deficit of 500 calories will cause a loss of 1 pound per week, a 1000 calorie deficit will cause a 2 pound/week loss.

4. A deficit of more than 1000 calories is catabolic (i.e. causes muscle loss) and can slow your metabolism, and thus will slow fat loss.

5. This deficit must take into account both your BMR (Basal Metabolic Rate) AND activity level.

6. Eating less than your BMR will halt weight loss and severely slow your metabolism. This is not healthy over long periods, as your body may turn to essential body tissues (organs) for fuel.

7. Calorie Count's calorie needs calculator is extremely inaccurate for anyone under the age of 20. I find it underestimates by 300-1000 calories per day in these cases.

8. The 1200 calorie/day minimum only applies in some cases. Most people have a BMR higher than this.

Example: 25 year old female, 150 pounds, moderate activity

BMR: 1440 calories/day, Total Needs: 2300 calories/day Calories for 1lb/week weight loss: 1800 calories/day

Most people on CC need more calories than they think. I have seen CC members over 200 pounds eating as little as 1200 calories a day because they believe that the 1200 minimum applies to them.

I kindly request that everyone that reads this puts their stats into this calculator to get a second opinion on their calorie needs. In the past I have found it to be incredibly accurate.

It takes into account age as well, and thus gives accurate numbers for teens and young adults.

http://www.ahealthyme.com/topic/calneed

If anyone has any questions concerning any of this, feel free to ask here or send me a message.

Thank You

You know how you said the calorie needs calculator is inaccurate for under 20's, do you mean because they are still growing? Because I'm 17 and I haven't grown in any way for maybe 2 years. I asked my mum as well and she said that she finished growing when she was about 15. So even though I'm under 20, I don't think the calorie need calculator should be inaccurate for me?

Original Post by evemarie:

You know how you said the calorie needs calculator is inaccurate for under 20's, do you mean because they are still growing? Because I'm 17 and I haven't grown in any way for maybe 2 years. I asked my mum as well and she said that she finished growing when she was about 15. So even though I'm under 20, I don't think the calorie need calculator should be inaccurate for me?

 I say under 20 as males may grow up until this age. Females should only be concerned if they are under 16.

However, the link I posted is accurate regardless. CC always tends to be on the low side.

Original Post by evemarie:

You know how you said the calorie needs calculator is inaccurate for under 20's, do you mean because they are still growing? Because I'm 17 and I haven't grown in any way for maybe 2 years. I asked my mum as well and she said that she finished growing when she was about 15. So even though I'm under 20, I don't think the calorie need calculator should be inaccurate for me?

You've finished growing in terms of inches. Your brain will continue to develop until about 22. There are other (internal) developments going on until 21-22, as well. You don't want to stunt that, do you? You need to use a teen calculator.

Original Post by imccarthy:

I say under 20 as males may grow up until this age. Females should only be concerned if they are under 16.

However, the link I posted is accurate regardless. CC always tends to be on the low side.

See my post. Sigh.

Um, also? The link you gave isn't what you said it is? I'm confused. I put in my stats and then on the analysis screen I scrolled all the way to the bottom (under "notes"). It says:

• We use a formula based on data drawn from research on adults (see below). It may not give accurate results for children and teenagers.

Thank you for posting this :]

Can I aske another question

Say my BMR is 1852, light activitiy level; this site said for my age, acitvity and sex says shoot for 1450 a day, MSN sais 1728 a day but that is also 2lbs a week, vs 1lb a week.  

How do you figure in excercise - if I use the calculators here, I want to make sure to not go more than 1000 under my total spent for the day, right?

Do these calculars take into account time - I mean say I walk 1 hour and get the calories for that.  Does it just add them or does it also take away the calories I would have spent that same 1 hour I would have been resting? 

I have certainly seen weight loss stall on too few calories so I know you are right on this)

Oh when you see the low total calories for the day figure postmenopausal woman with a desk job.  Age does slow things down.

Well I burn according to this website I use says [BMR+activity level] 1,712 so to make a deficit of 500 i would be eating 1212. Then I can exercise to make the other 500 deficit. The thing I dont get is that if I am exercising to make the 500 deficit, why would I want to eat more because that would mess up my 1000 and make it less?

The website I use : http://www.caloriesperhour.com/index_burn.php

 

Right now I am sedentary, but I am soon going to be working out like maybe 5 times a week for an hour. So does that mean I change my activity level and then make a 1000 deficiency by JUST eating calories? I am so confused!

Like say if I am working out 5 times a week I would be moderate activity so 2,212 - 1000 would still = 1200 calories.

CONFUSED  this is a headache.

 need at least 2,035 calories to maintain your current weight and activity level.

Of this, 1,355 calories are required to meet your body's basic energy needs. That amount (your resting energy expenditure) is what you'd use up if you did nothing but lie in bed all day.

To lose about one pound per week, you'll need to cut back to 1,535 calories per day.

This is your website you gave to me. That is my light activity.

Soon I will be moderate. Which would be..

You'll need at least 2,170 calories to maintain your current weight and activity level.

Of this, 1,355 calories are required to meet your body's basic energy needs. That amount (your resting energy expenditure) is what you'd use up if you did nothing but lie in bed all day

To lose about one pound per week, you'll need to cut back to 1,670 calories per day

 

BUT every other website i go to says around 1700 for sedentary, and 1900 for working out like 3-5 times a week. SO I AM VERY CONFUSED ><

I still dont get how to lose TWO pounds per week?

Post deleted as I have no idea what I am talking about. 

* edit

Original Post by evemarie:

You know how you said the calorie needs calculator is inaccurate for under 20's, do you mean because they are still growing? Because I'm 17 and I haven't grown in any way for maybe 2 years. I asked my mum as well and she said that she finished growing when she was about 15. So even though I'm under 20, I don't think the calorie need calculator should be inaccurate for me?

 Girls actually keep developing past 16 - a lot of them really don't get their womanly figures til 20 or so, some even later. Growth isn't just height, and you do need more than an adult needs.

i always go off topic

I want an answer!

longwaytogo-- The CC site includes the calories you would burn just sitting on your butt when it says how many calories you burn during your exercise.  If you click on "Account" at the top, and then click on "Account Home" you can see how many calories you've burned total during the day--it will list the time you exercised and the calories you burned during those times, and then your "normal calorie expenditure" (the calories you spend just living your day to day life) and the time you spent doing that, which will decrease the more time you spend exercising.  Its kind of hard to explain clearly, but if you look at that part of the site, you should see what I'm talking about. 

I have two questions based on your post (if you don't mind). I have asked them on CC and have gotten very different answers.

1 - I've had my BMR tested (however it was about 4 years ago when I was 23, I'm 27 now - I have the same body type now as I did then) and it was 1780. I've been attempting to lose weight since January and have been eating 1500 calories on my non-workout days and 1800 calories on my work-out days (creating a 500 and 1000 calorie deficit, respectively). I set up this plan before hearing the whole 'eat your BMR' idea. I have lost 26 pounds to date. Would you recommend increasing my calorie intake on my non-work out days to be at 1780 as my BMR is likely to be at?

2 - What time frame do you need to use to calculate an ok calorie deficit? For example, I have been considering dropping my 1800 calorie intake on my work-out days to 1500 calories (simply because the days I work out are also the days I have off from work and I tend to sleep more, thus have a difficult time eating more). It's not really *that* important to me, but I was thinking about doing it. IF I do - I would average out with a 800 calorie deficit per day when considering the entire week (500 calorie deficit 4 times a week, 1200 calorie deficit 3 times a week). Would this be a bad idea?

Thanks for bringing this up, some peoples posts were really worrying me!

I'm 16, but I don't think your calculator is particularly accurate, either.

 

"We use a formula based on data drawn from research on adults (see below). It may not give accurate results for children and teenagers."

-- http://www.ahealthyme.com/CalNeed.do

 

Also, I'm not sure if I'm an "exception" to the BMR formulas. Most sites say I shouldn't be eating less than 2000 - 3000 (varies pretty widely) a day. I seem to get by fine (really, more than fine.. not hungry at all) on ~1600 - 1800 calories a day. Does this mean I'm doing something wrong?

 

I've lost about 15 pounds thus far (in a little over a month) and I feel great! I don't feel tired at all, and I'm getting progressively better at the gym with the elliptical/treadmill. :)

14 day "Analysis" Average (it's as long as I've been a member..)

Protein: 19.9%
Fat: 20.5%
Carbs: 56%
"Other": 3.5%

Daily Calorie Intake - 1,362 cals
Daily Sodium Intake - 1,989 mg
Daily Sugar Intake - 93 grams
Daily Cholesterol Intake - 97 mg
Daily Saturated Fat Intake - 9 grams
Daily Fiber Intake - 23 grams

The calorie intake is low because a couple of days I only logged my breakfast, and stopped because I wasn't at home or something. My lowest day was 1,273, and my highest was 2,100. I seem to be getting more than enough calcium, iron, fiber, Vitamin A/C; etc.- in addition to a multi-vitamin. I honestly think the BMR calculators out there might be wrong; and CC says my "Burn meter" is 2,930 calories (eat 2,250 to meet goal)..

(edit: added 14 day analysis)

Original Post by feanor:

Original Post by imccarthy:

I say under 20 as males may grow up until this age. Females should only be concerned if they are under 16.

However, the link I posted is accurate regardless. CC always tends to be on the low side.

See my post. Sigh.

Um, also? The link you gave isn't what you said it is? I'm confused. I put in my stats and then on the analysis screen I scrolled all the way to the bottom (under "notes"). It says:

• We use a formula based on data drawn from research on adults (see below). It may not give accurate results for children and teenagers.

I have read this, however the formula has been extremely accurate with several teens and young adults, including myself.

I am guessing that statement is there more for legal reasons than anything else.

Original Post by longwaytogo:

Oh when you see the low total calories for the day figure postmenopausal woman with a desk job.  Age does slow things down.

Exactly.

Original Post by heatherx33:

 need at least 2,035 calories to maintain your current weight and activity level.

Of this, 1,355 calories are required to meet your body's basic energy needs. That amount (your resting energy expenditure) is what you'd use up if you did nothing but lie in bed all day.

To lose about one pound per week, you'll need to cut back to 1,535 calories per day.

This is your website you gave to me. That is my light activity.

Soon I will be moderate. Which would be..

You'll need at least 2,170 calories to maintain your current weight and activity level.

Of this, 1,355 calories are required to meet your body's basic energy needs. That amount (your resting energy expenditure) is what you'd use up if you did nothing but lie in bed all day

To lose about one pound per week, you'll need to cut back to 1,670 calories per day

 

BUT every other website i go to says around 1700 for sedentary, and 1900 for working out like 3-5 times a week. SO I AM VERY CONFUSED ><

I still dont get how to lose TWO pounds per week?

At your size losing two pounds per week is not recommended.