| how many cals a day to maintain |
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danamichael
New Member
| Joined: | 11 June 2008 |
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| Posts: | 23 |
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Posted: 20 July 2008 10:23 pm |
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ok, i am 27. 5'2'' 103 lbs.
i dont want to gain or lose.
i had an eating disorder so my metabolism is very very slow.
i walk for 40 min. each day
i go to the gym and do the elliptical for 30 min. 2 times a week.
i am mostly inactive elsewise.
my bmi is 19
my bmr is 1268
how many cals a day do i need to maintain... no gaining... no losing.
i am so scared and i think im doing too low but i need to know and every site tells me something diff. i know 1200 is supposed to be the lowest but with my metabolism and history, i gain on that.
also, do i eat more after i work out? like if my daily need is 1100 and i eat 1100 but i worked off 200 do i need to have 200 more??
help please! i do not want to go into starvation mode.
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Tratra
Distinguished Member
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Posted: 21 July 2008 01:56 am |
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| Your unadjusted RMR is 1190...so right about 1200 is just what your body needs to function. When you are more active and you exercise, add more calories according. If you're gaining on 1200 just start increasing slowly. I'm not sure what you're eating now, but add 100 calories per day for a week and then another 100 the next week until you get yourself up to the right level. If you gain a little, it should even out over time and you'll drop back to where you are...so maybe try not to weigh yourself for a few weeks.
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moter98
New Member
| Joined: | 8 August 2008 |
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| Posts: | 5 |
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Posted: 9 August 2008 12:48 am |
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Ok, you know your BMR 1268 is correct. This means 1268 calories per day is the MINIMUM you should be eating. Your body needs this many calories just to function. If you exercise, any calories you burn during that session need to be added to your BMR number. So lets say you burn 200 calories working out. Now you need 1468 calories to maintain your weight. You also have to multiply your BMR (1268) by your activity factor. How active are you?
Sedentary: multiply your BMR (1268) by 1.1
Walking around for half the day: multiply your BMR by 1.2
Active during the whole day: multiply your BMR by 1.3
so lets say your activity factor is 1.2. multiply your BMR (1268) by your activity factor (1.2) that equals 1521. This is how many calories you should be eating per day, NOT INCLUDING how many calories you burn during exercise. You need to add any exercise calories to the 1521. so if you're burning 200 calories during exercise and have a 1.2 activity factor with a bmr of 1268 you should be eating 1721 calories per day to maintain your weight.
If you are eating less than 1200 calories per day, you are killing your body. This means your body isn't getting all the nutrients it needs and is taking what it needs from your bones, tissue and organs. Anywhere it can get it from, which will eventually cause your organs to shut down and DEATH! Please keep your calories to AT LEAST 1200 per day! Because you've been eating so little your metabolism has slowed WAY down. You're going to have to increase your calories and gain a bit of weight until your metabolism rights itself again. Then, no worries, your metabolism will speed up and you will burn calories normally again. 103 pounds if very thin and if you're obsessing about your weight, I encourage you to seek help. Let me know how you're doing........We care!!!
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danamichael
New Member
| Joined: | 11 June 2008 |
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| Posts: | 23 |
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Posted: 9 August 2008 09:07 pm |
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even if i maintain at my usual 400-500 cal a day? how much should i raise it a day? what happens the days i do NO physical activity???? today i am trying to get to 600 but i am not doing ANYTHING at all.
i am scared. i dont want to die but i cant gain.
i was in hospital the other day... i cant go back... but when i eat too much i get very ill bc my body is not used to it...
what do i do
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moter98
New Member
| Joined: | 8 August 2008 |
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| Posts: | 5 |
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Posted: 9 August 2008 10:24 pm |
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| You're only eating 400-500 calories per day? PLEASE, get help NOW! You are in serious danger. Your BMR is 1268, which means this is how many calories your body needs per day just to maintain it's proper functions. Just sitting on the couch all day, your body will burn this many calories. Right now, your body is trying to horde any fat that it can and has slowed your metabolism way down because it's in starvation mode. I beg you, please get help. Call your local hospital. They can set you up on a program. They will help you physically and mentally. I see that you are scared and you don't want to go to the hospital. But please give it another shot. They can refer you to other programs if you're not comfortable there. Keep me posted....
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