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Daily Calorie Intake



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SYDNEY_GAL
Posts: 1,609
4/30/12 5:05 A

I agree, the calorie range is just a guideline.

I started losing weight before joining sparkpeople & had success at about 1600 calories. This was higher than the range sparkpeople gave me (I forgot what it was exactly, but it was no higher than 1530)
I've used alot of advice and food ideas from this website but have not relied on the given calorie range, only occasionally going into that range on a low calorie day.

My overall weight-loss was not the fastest but it was something I was able to happily continue doing without feeling deprived.

Everybody is different, just do what works best for you.

Edited by: SYDNEY_GAL at: 4/30/2012 (08:13)


UNIDENT
Posts: 33,498
4/30/12 2:32 A

ALOGAN6 I have to point out that at the weight your tracker says you are - you are NOT going to get "0.1 pound a week loss at 1550".

It is not the case that 1200 is for losing weight and 1550 is where you personally are going to stop losing weight. That's not how the range works.

Given your present weight, and if you are currently quite active, you would probably need to eat around 1900-2300 calories per day or so before you would start to maintain your weight, let alone gain.

So do not be afraid of using the 1550! :)

Here is a link to how Spark calculates your range, that I think you will find useful:
www.sparkpeople.com/resource/calorie_calcu
lation101.asp


As for personal experience, I'm an over-eater by habit. I had the range 1200-1550 most of my 75lbs weight loss, but I could never stick to it. I lost about 2lb/week religiously, eating about 100-200 over the range every day.

Every 'body' is unique!



WAISTAWAY80
SparkPoints: (2,180)
Fitness Minutes: (806)
Posts: 27
4/29/12 9:44 P

No, I think 1200 calories a day is way too low... especially if you're exercising!! I would shoot more for at least 1400 a day but if you go to 1500, I wouldn't sweat it at all. I think the most important thing is to eat food that is nutritious and filling so you won't be too hungry and blow it. I try to pair protein and carbs with snacks, like apples and a little bit of peanut butter, or string cheese and some strawberries, or almonds and another fruit. I feel like the protein fills you up! I wish you luck! This site is great for motivation too... I signed up for the articles to pop up in my e-mails and I really enjoy reading them, it brings me back around to what I'm here for.



AUGUSTAGLOOP
Posts: 184
4/29/12 7:17 P

I am almost the same weight you are, and in the same calorie range. I am 5'2", 34 years old. I've been on my 'life reboot' for about 3 weeks now. Very little to no exercise yet - my next weigh-in is tomorrow morning. I think I'm down about 9 lbs.


Feel free to check out my nutrition tracker - I think I average about 1350 calories/day. I find that if I worry about staying in my carbs, fats and protein ranges that I stay within my calories and am seldom hungry. I'm making a concerted effort to eat all my fruits and veg, get enough calcium, and drink water [not so good at that the last few days! :) ]

If I eat at the high end one day, I try to eat at the low end the next day. So far I haven't had any problems. It's really not that large of a range, when you consider that something like a banana is about 100 calories. One or two extra fruits a day, or an extra egg or slice of bread, can take you from near the bottom to near the top!

Good luck - stick with it and you will see results! Try not to stress too much - just try to balance things out the best you can.



ALOGAN6
SparkPoints: (56)
Fitness Minutes: (0)
Posts: 2
4/29/12 4:34 P

Waistaway80:
So would you consider the 1200 the same as the daily points and then the extra 350 a day the weeklies times 7? If that makes sense? I'm just really worried because I don't want my body to think it's starving at 1200, but also I don't want a 0.1 pound a week loss at 1550 either!

Edited by: ALOGAN6 at: 4/29/2012 (16:34)


HOLISTICDETOXER
SparkPoints: (32,314)
Fitness Minutes: (20,400)
Posts: 2,704
4/29/12 1:43 P

You can see my weight loss tracker below my post. I was also given the 1200-1550 range to reach my weight loss goals, and I ate all over the range and had lots of success. Some days I ate 1201, some days I ate 1549, and it didn't matter. I didn't deliberately cycle, I didn't worry about being at the low end or the high end, I just ate enough food to keep my body running healthily. Of course, I also ensured that within my suggested calorie range I was getting the nutrients I needed, such as protein, fat and carbs, as well as things like calcium, iron, other minerals and vitamins as well.



WAISTAWAY80
SparkPoints: (2,180)
Fitness Minutes: (806)
Posts: 27
4/29/12 1:36 P

I feel the same way you do, having that large of a calorie range is hard to get used to. I too am new to SP and also a WW person. I look at this calorie range as the extra "weeklies" you were allowed to have ... It takes a little getting used to, but I think I'm going to like this... and everyone here is SOOOO helpful and friendly! Good luck to you... good luck to all of us!! :)



MPLANE37
SparkPoints: (65,043)
Fitness Minutes: (35,097)
Posts: 2,166
4/29/12 11:23 A

1200kCals a day is an absolute min. for women. You may have to increase it to be able to lose more, not decrease it. I know it sounds crazy, but if you restrict your calories below 1200kCals, it becomes next to impossible to get all the nutrients through natural food. In addition, the body does not let go of fat as a mechanism of survival. Feel free to experiment at any point in your range, but make sure that you track your nutrition well and make sure that you burn your weekly goal every single week. That is all there is to it.



MPLANE37
SparkPoints: (65,043)
Fitness Minutes: (35,097)
Posts: 2,166
4/29/12 11:17 A

1200kCals a day is an absolute min. for women. You may have to increase it to be able to lose more, not decrease it. I know it sounds crazy, but if you restrict your calories below 1200kCals, it becomes next to impossible to get all the nutrients through natural food. In addition, the body does not let go of fat as a mechanism of survival. Feel free to experiment at any point in your range, but make sure that you track your nutrition well and make sure that you burn your weekly goal every single week. That is all there is to it.



AILEBBELIA
SparkPoints: (13,410)
Fitness Minutes: (4,362)
Posts: 3,171
4/29/12 10:42 A

Having a range is a good thing!!!

You can eat at the higher end if you are working out more and at the lower end if you are less active that day. Have you heard of calorie cycling?

Having a range is good because it gives you wiggle room if you are going to a restaurant, or get the pms munchies.

Sparks is about making lifestyle changes and it would be impossible to eat the same calories for the rest of your life.


My range is a lot higher so hopefully people with similar ranges can give you suggestions.
emoticon



ALOGAN6
SparkPoints: (56)
Fitness Minutes: (0)
Posts: 2
4/29/12 8:11 A

I am new to SP, having come over from Weight Watchers. I am having trouble with the daily calorie intake assigned to me. I was given a range of 1200-1550 calories a day.

What is the average if I wanted to choose a specific calorie limit? I.E. I don't want to do that large of a range and I am worried that 1200 would slow my weight loss.

With anyone else out there who has the same calorie range, what average amount are you consuming a day and do you exercise? Thanks so much!!!!



 
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