0

votes

how many calories should i be consuming?

Answered on August 19, 2014
Created November 06, 2012 at 9:34 PM

Hi guys, i know there have been a few questions regarding calories but i need to ask a specific one please. I havent calorie/carb etc ..counted for about 12 months, i was eating in the region of 80-100g of carbs last time i bothered to check. I eat a lot more at weekends as i have we have a family pig out night (im not perfect haha) ..Anyway, after a brief chat with someone last week it got me curious so i had a look at paleo track. I did a two weeks ago & two days this week, my first one i consumed 1369 calories,(79g protein, 56g fat, 142g carbs) yesterday was 1299 calories(113g protein, 60g fat, 37g carbs) & today i consumed 1376 cals (118g protein, 86g fat, 28g carbs)...I know the last two were veeeery low carb but its just the foods i like, i had a lambs heart & fish day i dont actually avoid carbs. anyhow, the thing that is bothering me is my caloric intake! im worried its too low, im moderately active, in good shape appearance wise, i feel great, have gained muscle & eat heart, kidneys, bone broth etc. i dont think im doing too bad nutrition wise but im worried im not getting enough calories. im 5'11 & 77kg & have good lean muscle. thanks in advance for your answers.

C4deaa6bb01626b4569e8992890381ab

(930)

on November 17, 2012
at 01:14 PM

Thank you all for your input, it's appreciated people. I just basically need carry on as i am & not worry about it. My weight is stable, i look & feel good & have no negative effects whatsoever. I was just a little worried about my "low calories" but you guys have cleared this up for me...cheers!!

8af1e83ec3ea5a39f050baf362708a78

(253)

on November 07, 2012
at 08:16 PM

Well, if you are gaining weight, you need to have some idea of how much you are eating, so that you can tell if you're eating less... But I've never found that trying to eat less worked all that well, no matter how I counted it. Instead, I'd try to focus on trying to eat better.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 07, 2012
at 03:36 PM

My guess is you're seriously underestimating your calorie intake.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 07, 2012
at 03:34 PM

If you count, even imprecisely, 2000 calories and then monitor your weight, you at least know whether or not you need to change that number based on your weight trend. It need not be an accurate count to give you valuable information.

C4deaa6bb01626b4569e8992890381ab

(930)

on November 07, 2012
at 01:52 PM

ive been primal/paleo for two years. this is whats baffling me, im at my ideal weight & have been for 18 months, i can gain muscle at will, my energy levels are great & i feel great. I think im getting enough fat, im a meat monster! I love lamb, the fattier the better, i love butter, i cook with ghee & have the occasional spoon of virgin coconut oil. It just doesn't add up, from what i've read calorie wise, i should be tired, under weight & not gaining muscle. Like you say i shouldn't worry about it i suppose. Thank you for your input.

7b20db75b09540914bd0c852e868a9d6

(454)

on November 06, 2012
at 10:57 PM

Oh- I forgot to add if you don't feel low energy to the list, as well.

7b20db75b09540914bd0c852e868a9d6

(454)

on November 06, 2012
at 10:56 PM

Hmm. How long have you been eating this way- are you losing too much weight? If not, and your not hungry for more, then I wouldn't worry about it. If you are, you could up your fat intake by eating fattier meats/skin.

C4deaa6bb01626b4569e8992890381ab

(930)

on November 06, 2012
at 10:19 PM

Thank you for your reply, ive just worked mine out at 2400 a day! yikes, im waaay below. This is whats concerning me, i dont think could possible eat that many calories in a day. i suppose i could have a couple of spoonfuls of butter & coconut oil to bump it up a bit.

7b20db75b09540914bd0c852e868a9d6

(454)

on November 06, 2012
at 09:57 PM

to find your lean body mass: http://www.exercise4weightloss.com/body-fat-calculator.html

  • C4deaa6bb01626b4569e8992890381ab

    asked by

    (930)
  • Views
    2.5K
  • Last Activity
    1430D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

3 Answers

1
8af1e83ec3ea5a39f050baf362708a78

(253)

on November 07, 2012
at 03:28 PM

The correct answer isn't that you shouldn't count calories, but that it's impossible to count calories.

You can estimate how much you eat, based on the weight of your food and the multitude of calorie charts - but those estimates are very imprecise. The FDA standard on food labels is that the numbers be within 20% of the actual value, 95% of the time. And in compliance tests, companies fail to meet that standard, about 25% of the time.

If you're stable at 2000 calories/day, a 20% error is 400 calories/day, or about forty pounds a year.

And you have no idea how much you burn, unless you live your life in a whole room calorimeter.

So just stop worrying about it.

Focus on long-term weight and body composition changes. How is your weight, and your lean weight, changing, from month to month?

Forget about counting calories.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on November 07, 2012
at 03:34 PM

If you count, even imprecisely, 2000 calories and then monitor your weight, you at least know whether or not you need to change that number based on your weight trend. It need not be an accurate count to give you valuable information.

8af1e83ec3ea5a39f050baf362708a78

(253)

on November 07, 2012
at 08:16 PM

Well, if you are gaining weight, you need to have some idea of how much you are eating, so that you can tell if you're eating less... But I've never found that trying to eat less worked all that well, no matter how I counted it. Instead, I'd try to focus on trying to eat better.

C4deaa6bb01626b4569e8992890381ab

(930)

on November 17, 2012
at 01:14 PM

Thank you all for your input, it's appreciated people. I just basically need carry on as i am & not worry about it. My weight is stable, i look & feel good & have no negative effects whatsoever. I was just a little worried about my "low calories" but you guys have cleared this up for me...cheers!!

1
7b20db75b09540914bd0c852e868a9d6

(454)

on November 06, 2012
at 09:55 PM

I personally like the katch-mcardle formula because it takes into account body fat percentage. the forumla is: BMR = 370 + (21.6 x Lean Body Mass in kg). Then, to get your daily caloric need, you just multiple that number by one of the numbers below (based on your exercise level).

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.)

source: http://www.elitefitness.com/forum/womens-fitness-female-bodybuilding-training/better-bmi-calculator-katch-mcardle-formula-665955.html

7b20db75b09540914bd0c852e868a9d6

(454)

on November 06, 2012
at 09:57 PM

to find your lean body mass: http://www.exercise4weightloss.com/body-fat-calculator.html

C4deaa6bb01626b4569e8992890381ab

(930)

on November 06, 2012
at 10:19 PM

Thank you for your reply, ive just worked mine out at 2400 a day! yikes, im waaay below. This is whats concerning me, i dont think could possible eat that many calories in a day. i suppose i could have a couple of spoonfuls of butter & coconut oil to bump it up a bit.

C4deaa6bb01626b4569e8992890381ab

(930)

on November 07, 2012
at 01:52 PM

ive been primal/paleo for two years. this is whats baffling me, im at my ideal weight & have been for 18 months, i can gain muscle at will, my energy levels are great & i feel great. I think im getting enough fat, im a meat monster! I love lamb, the fattier the better, i love butter, i cook with ghee & have the occasional spoon of virgin coconut oil. It just doesn't add up, from what i've read calorie wise, i should be tired, under weight & not gaining muscle. Like you say i shouldn't worry about it i suppose. Thank you for your input.

7b20db75b09540914bd0c852e868a9d6

(454)

on November 06, 2012
at 10:56 PM

Hmm. How long have you been eating this way- are you losing too much weight? If not, and your not hungry for more, then I wouldn't worry about it. If you are, you could up your fat intake by eating fattier meats/skin.

7b20db75b09540914bd0c852e868a9d6

(454)

on November 06, 2012
at 10:57 PM

Oh- I forgot to add if you don't feel low energy to the list, as well.

0
Bd97d1d848ef62867efca9af9322f871

on December 21, 2012
at 09:41 AM

I think the point about good calories versus bad calories is important, and I plan on adding a few articles/videos about “clean” eating and how it makes calorie control much easier. Clean eating and calorie control go hand in hand. Thanks for your information. Visit here

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!