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Calorie-counting

Discuss calorie counting, including tips, challenges and real-life experiences. Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.

New to calorie counting. Looking for tips

6 replies

Orangebadger · 20/08/2026 22:45

I am 53, menopausal and on HRT and have an under active thyroid. Basically I have been overweight since this thyroid packed in 13 years ago. Now pre menopause with more activity I could drop and maintain weight with a BMI around 26 but no longer! I now have a BMI of 29 and need to get that down!!

I’ve downloaded an app and have started calorie counting but actually have no idea how much I should be aiming for? I was blissfully ignorant about calories before and now slightly horrified! I am pretty sure on my work days I was eating more than 2000.

At the moment I am aiming for 1500. Tbh at home this is fine but a real struggle at work! Just looking for any tips advice or should I be aiming for fewer calories??

OP posts:
DeedlessIndeed · 20/08/2026 22:47

Can you work it out using a TDEE calculator online?

I thought as a woman I needed 1800-2000 calories a day, and that was that. Turns out I need closer to 1600 for maintenance :( No wonder I was piling on the weight!

LlamaFluff · 21/08/2026 15:08

Just aim for 1500 as intended and review after a month.

What’s derailing you at work?

NoctuaAthene · 21/08/2026 16:19

The 'standard' advice for a calorie deficit is to deduct 500 per day from your TDEE, which is based on losing 1lb a week - but I agree with others you need to put your details (height/weight, activity level) into a TDEE calculator - without knowing that you might be in a huge deficit at 1500 or barely there. I would say you may need to play around with what works for you and feels sustainable, it's better to have a smaller deficit and lose more gradually but be able to stick with it long term, than a big one that you can only manage for a week or two. The general advice is not to reduce to less than 1200 per day, if your TDEE is very low you will be in a smaller deficit.

General hints, work out what works for you in terms of meal timings and composition, theoretically you can eat however you like so long as you stick to your calories, but personally I have to focus on lean protein and lots of fruit and veg for bulk as I'm just too hungry otherwise - skipping meals / intermittent fasting can be a useful tactic, as obviously spreading your calories over fewer meals means you can eat more per meal, particularly useful I find if I know I'm eating out or having more of a treat meal - again I use sparingly though, as I've discovered through experimentation while I find it very easy to go the whole day without eating and don't even feel hungry, I do then feel ravenous in the evening even if I've had a big dinner, whereas if I eat at least a good wholesome late morning breakfast and/or lunch I'm much more satisfied later in the day.

Planning is so critical for me, it's boring but I eat the same breakfasts and lunches on repeat, easy things I can prepare at the start of the week and then grab quickly for work or busy days - again otherwise I know how I am, left to my own devices I'll either end up mindlessly eating something processed and unsatisfying or more likely skip the meal entirely then wonder why I've fallen headfirst into the treats on the sofa in the evening.

Finally I do really recommend increasing your activity if you can, in whatever way you can, it's true what they say that you can't out-exercise a bad diet / weight loss is 90% diet, but for someone like me who is short and old, our TDEEs are so low that even some marginal increase by saying upping your step count or going for a daily short walk can really help make the diet sustainable. Better yet if you can start some strength training and build some muscle this really does help as again TDEE goes up (muscle mass requires more calories to maintain) plus you will look and feel better. And just generally the mental/psychological benefits of finding some exercise you enjoy, are so immense, as women the whole diet culture can be really toxic and teach us to hate our bodies, whereas I find sport and exercise can really help you reconnect and appreciate your body for the amazing things it can do...

canuckup · 21/08/2026 16:49

I'm guessing the app is My Fitness Pal?

Anyway, yes, it's surprising when you start to find out how many calories are in things.

As a general rule:

Fruit and veg - low calorie

Anything with flour in it - high calorie

Any dairy products - high calorie, except eggs.

Meat - depends on the cut and variety i.e. beef higher than chicken

Fish - all low cal except salmon and mackerel, but the fats are great.

Suagr - avoid, high cal, if you need sugar, eat dried fruit in small quantities.

Orangebadger · 21/08/2026 19:33

Thank you!
I did my TDEE and it tells me 1900 per day but does not factor my hypothyroid, not sure if it should but seeing as it slows your resting metabolism I would think it would. It tells me 1400 for decent weight loss or 1700 for slower. I have decided on 1500 as I think this is achievable.

I was pleased to see this morning how good porridge was as it’s my normal autumn/ winter breakfast which I love. I was surprised so that’s good news. But the more I look at calories I can see how easy it is to put on weight very slowly over a long period. I think was probably eating 2100-2200 per day before give or take, so slowly creeps up.

I am already pretty active and do weights but could add a swim or 2 tbh which I am looking at where best to fit that in. But I am curious to see how much I can loose with the same level of activity and really watching my diet. So may wait 1 month before I start swimming again.
i yhink my weakness is dairy, mainly full fat cheese. I have just got some low fat cheese in. Also switched my Greek yoghurt from full fat to 0% and can’t taste the difference.

At work my problem is snacking and grabbing a chocolate bar on my way home, just because! I cycle to and from work and really hate getting hungry while cycling but need to switch that to a banana!

OP posts:
twocornichons · 21/08/2026 19:58

You can use chat gpt to help guide you with calories

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