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Thread: How do you determine your ideal calorie intake? page

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    eira's Avatar
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    How do you determine your ideal calorie intake?

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    BMR calculators? How do i know if i am 'sedentery' 'active' or 'lightly active'? are those terms being used for overweight america or do they really mean active when they say active?

    I keep trying not to think about calories but after eating 1400-1600 a day, i am at the same measurements/ weight i was a month and a half ago- and i am always moving around! for that reason i have *sort of* lost faith in the online calorie thing... anyone have other suggestions?

    how do you determine how many calories you need to lose/maintain?

  2. #2
    Docter's Avatar
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    Eat until you're full.

    Edit: On a serious note, if this is for weight loss then just reduce your calorie intake. Ignore those guidelines -- figure out what works for you.
    Last edited by Docter; 05-11-2011 at 09:34 AM.

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    Quote Originally Posted by Docter View Post
    Eat until you're full.
    For me, "full" means "not hungry". If I eat until I get a feeling of fullness in my stomach, I gain weight. I also have to let myself be hungry a little more throughout the day. However, on primal this doesn't make me feel like I want to kill someone and eat them. I just feel a little hungry and its ok. It also takes four or five hours even after breakfast (my smallest meal of the day) to get this way where I was hungry every two or three hours before.

    Eira: Can you post a typical day's eating with portion sizes? It might help us figure out if you could be using your calories to give you more boost.

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    eira's Avatar
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    Quote Originally Posted by DaisyEater View Post
    For me, "full" means "not hungry". If I eat until I get a feeling of fullness in my stomach, I gain weight. I also have to let myself be hungry a little more throughout the day. However, on primal this doesn't make me feel like I want to kill someone and eat them. I just feel a little hungry and its ok. It also takes four or five hours even after breakfast (my smallest meal of the day) to get this way where I was hungry every two or three hours before.

    Eira: Can you post a typical day's eating with portion sizes? It might help us figure out if you could be using your calories to give you more boost.
    yeah, am wondering if i even need to eat this much, i am pretty much always somewhere between full/not hungry. i'm afraid to eat too little because i walk all over the place/ spend a lot of time on lithography presses and carrying large objects around my studio.


    a typical day looks something like that, although i dont usually have a sweet potato and i've cut the cream out of my coffee. i'm 5'3 and 126 pounds ( heavy for my frame ) i didn't expect anything miraculous, but i was hoping there would be some change in measurements or body composition? must have a really slow metabolism! hah

  5. #5
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    you dont determine it, it changes....every second

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    Quote Originally Posted by eira View Post
    BMR calculators? How do i know if i am 'sedentery' 'active' or 'lightly active'? are those terms being used for overweight america or do they really mean active when they say active?
    Sedentary means has a desk job and probably drives to work too. Basically, sitting down most of the day day every day.

    Lightly active is going to mean has a more physical occupation or takes time out to walk, cycle, swim, whatever fairly regularly.

    Active will likely mean something much more vigorous, again either occupational and/or recreational.

    I keep trying not to think about calories but after eating 1400-1600 a day, i am at the same measurements/ weight i was a month and a half ago- and i am always moving around! for that reason i have *sort of* lost faith in the online calorie thing... anyone have other suggestions?
    There's Kwasniewski's method, which is recommended by Dr Kurt Harris, who Mark sometimes links to:

    Archevore - Archevore Blog - How to Lose*Weight

    It's a fairly extreme regimen, but it's certainly one that's based on quantifiable figures, if that's what you want. You start off by calculting a figure for protein and basically eat a large percentage of the rest of your calories as fat:

    In order to work out the correct daily food intake using this proportion, one has to know how many grams of protein needs to be ingested in a day to satisfy body's requirements. This amount varies from person to person and depends on a "due body weight". Due body weight, in kilograms, is equal to person's height in centimetres less 100 ( 10%). Thus, for a person 160 cm tall, a due body weight is 60 kg 6 kg.

    A correct amount of protein to be consumed in a day is approx. 1 g per 1 kilogram of a due body weight. Thus, a 60 kg person needs to consume 60 6 g of protein to satisfy body's daily needs.
    optimal_diet_1

    I guess Mark himself would probably advise people to include more vegetables and fruit. How important is it to get a few pounds off anyway, as against eating a more nutrient-dense diet and allowing the weight to go with time?

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    I've found I need fewer calories than I thought, eating Primal. According to most online calculators, I am in deficit at 1700 calories, but my experience is that 1700 is maintenance for me. I needed to drop down to 1400-1500 to see a shift.

    If you've been eating well for at least the last 6 months-1 year and feel like your metabolism is functioning fine, then you may need to drop your calories slightly.

    Personally, IFing has made this much easier for me.

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    eira's Avatar
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    Quote Originally Posted by Lewis View Post
    There's Kwasniewski's method, which is recommended by Dr Kurt Harris, who Mark sometimes links to:

    Archevore - Archevore Blog - How to Lose*Weight

    It's a fairly extreme regimen, but it's certainly one that's based on quantifiable figures, if that's what you want. You start off by calculting a figure for protein and basically eat a large percentage of the rest of your calories as fat:



    optimal_diet_1

    I guess Mark himself would probably advise people to include more vegetables and fruit. How important is it to get a few pounds off anyway, as against eating a more nutrient-dense diet and allowing the weight to go with time?
    Thank you, these are great links. Hopefully primal can teach me to be more patient...... but i dont know if i will ever be able to kick the instant gratification/ calorie counting mindset! i've been brainwashed!!! ahhh

  9. #9
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    1400 calories is what I eat at lunch alone.

    Just eat until you're satisfied.

  10. #10
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    Your diet looks pretty good, but maybe a little more protein would be good. I say if you're not actively hungry then don't eat. If you're worried about finding yourself suddenly out of energy then keep some nuts or something in your handbag for emergencies. I used to get low blood sugar episodes when I was CW where I felt dizzy and sick if I didn't eat. I don't have that problem these days.

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