How to know how many calories to eat?

[Lubiluxe]

Drawing a line. I've put on so much weight over the past year and I've got a BM dress I need to fit in this summer. I need to lose a dress size at least!

So how do you work it out? Should I use the my fitness pal calculator?
I'm planning to combine it with fasting where possible. Maybe 5 days a week fasting and 2 not. And by fasting I just mean then 16:8. So eating for 8 hours a day.

My fitness pal calculator worked for me, it suggested I eat 1540 cals, which I lost 1lb a week on, sticking to it 5 days per week. My Fitbit gives me around 2250 cals a day, so that’s about a 3500 calorie deficit.

Put your details in the TDEE calculator-this gives you your maintenance calories, the amount of calories needed to stay as you are. Reduce the calorie amount by 15-20% to find the weight loss calories. Revisit the calculator occasionally as weight loss will affect the total.
tdeecalculator.net/

If you do use MFP don’t log your exercise. It wildly overestimates giving you calories to ‘eat back’ it’s the only time my weight loss stalled!

I agree with ohtheirony, don’t eat back the exercise calories. I’ll have about 100 calories extra maybe, but not the 250-300 it gives me per 30min workout.

Thanks all! I tried the calculator above and would need to eat roughly 1700 calories a day. MFP is suggesting 1426 (for 1.5 loss a week) so I think I'll just aim for somewhere in the middle!

Now going to start a thread for anyone who wants to join!

I don't do calorie counting but I do do intermittent fasting, I didn't even really plan it, it's just how it's happened due to our routine. It's more like 18:6 really but not too prescriptive and I don't think it makes much difference the exact hours. It has been revolutionary! Absolutely fantastic. I am back to my 'normal' size from pre having my son and I feel so healthy. I eat well during that eating window, 2 decent sized meals and whatever I want (although try to have more veg than I used to and not to snack) I used to get really wobbly with low blood sugar a bit before lunch and feel quite ill but now I feel absolutely fine and just get a really nice anticipatory hunger a bit before I eat. I'm not afraid of being hungry any more, and that's a big thing I think!
I also run which makes me feel super but recently I've managed to pull something so haven't been able to for a few weeks. I was worried that the weight would pile back on with my exercise levels going straight back down but it really hasn't so I'm really pleased. I think intermittent fasting is just great. I don't find it difficult to stick with because I know I'm getting my normal tea at normal time so I just look forward to that but I also think that the benefits are there even if you don't manage it every day or if you eat a bit earlier or later than the 8 hour window. It's less a strict diet than a bit of a routine so easier to incorporate into your life going on!

@Ussernayme thanks for that. That's the motivation I really need! What sort of things do you break your fast with? I need stuff that I cam take to work really but sometimes have access to a microwave!

I've lost 17 pounds in rye last month with intermittent fasting and 3 meals per day. It helps build up insulin resistance. Also out walking 2-3 miles per day.

Typical day
10am - protein pancake, skinny chocolate spread and fruit bowl.
1pm - tin of soup and apple
5pm - normal dinner with loads of veg or salad.
Fast from 6pm.

I've been a yo yo dieter for years but finding this quite easy.
I adjust my fasting times as needed to be sociable.

I'm lucky at the moment as I'm at home with DS so can cook something for lunch. We both eat about 11ish as he needs lunch early before preschool. I tend to have whatever veg we have in stir fried with some turmeric and chilli and soy. Or a bagel and mackerel or egg or something if I have less time. If I was preparing ahead I'd probably have pasta salad-y sort of bits with brown pasta. I'm no expert I have to say and I see it more as having 2 nice meals in the day and tea (about 5pm) is whatever we're all having so sometimes healthy and sometimes not at all!

Mind you, yesterday I had just pastries at 11 and that was a mistake as I was so hungry by 1 that I had to have a bag of crisps!

Wow that calculator gave me 1635 calories a day - my fitness pal gives me 1260, I have about 1200 a day and don't use my exercise calories - ive lost 11.8kgs since jan 1st x

The Macros Inc calculator. They also have a FB suppprt page. It’s really accurate and it works. I lost the ‘last stone’ I’ve been carrying all my adult life by using their calculator and counting macros. (Well, just cals and protein).

macrosinc.net/macro-calculator/