Am I calculating my calories correctly?

I’m 5’8’’, 194 lbs, 30f. I work an office job and usually after work I do around 30 minutes of walking on a walking pad, and some other type of exercise at home for 20-30 minutes (i.e core, lower body, tricep dips with a chair etc). Currently my deficit is 500, and I’m eating at 1700. Is this too high? What would my exercise level be given the above (I assume light)?

I tried eating 1500 but that didn’t really work for me. I felt too hungry and had no energy to exercise. When I first started my weight loss journey I managed to lose 40 lbs just by calorie deficit, but it seems to be a bit more difficult now so I wanted to check with you if my calories seem too high.

Thank you.

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people finally started noticing!!!

hi! i am a 25(F) and i started my weight loss journey on March 11 at 187.6 lbs. my weight loss really kick started when i went to my husbands coworkers house and met all the other wives & i realized i was a lot larger than the other wives there.

since then its been trial & error and i have seen some positive results! i am currently 173.6 lbs. my coworkers and some family friends have FINALLY started noticing and complimenting me!! i have seriously felt so discouraged because my clothes still fit the same, i could see some changes but i didn’t know if i was having body dysmorphia or not. (thinking i was smaller than i was) but since last week, ive had SO many people comment about my weight loss journey. i am feeling so validated & so confident! my end goal is around 155, i haven’t been that skinny since early high school 🤣

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Gym anxiety during journey

I'm 14 and on a weight loss journey so I've been going to the gym, but since I'm the youngest at the gym, I feel so weird and lut of place inside the gym since the people there are like 10x the age and size of me. I want to ask them how to use the equipment but then I feel like I look like some sort of kid that's not actually here for good.

I've tried overlooking it but I just can't shake the feeling that everyone's judgemental. Thing is, I do enjoy it at times but I need to get the confidence boost to help me

I don't know how to overcome this and I'd really appreciate advice from anyone else. Thank you so much!

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Curious about this article. Part-time low carb?

I came across this article today, and found it interesting. Note: it does explain at the end that more studies are needed, but it did pique my interest.
https://www.sciencealert.com/new-study-reveals-an-easier-alternative-to-intermittent-fasting

As someone in their 40's who has struggled with weight most of my life, I've recently started to get more serious about sustainable weight loss. I had some success with low-carb back in the mid 00's but didn't see it as viable to reach my goals, personally. In the past few weeks I've been learning more about intermittent fasting, specifically the 5:2 version. (With that plan I would stay in a mild calorie deficit for the "5" days with 2 non-consecutive days of fasting, or more specifically about 20% of my usual calories) And I've been able to do it a couple of times, both a strict liquid fast and the 20% "modified fast" as I thought of it, but wondered about something that's easier to maintain especially with a family that I'm cooking for who is eating quote-unquote normal.

So the bottom line is I'm curious about trying a low-carb plan for those 2 days instead of fasting, and hoping that might be more sustainable. I will try to update here if I keep it up.

PS- maybe I should've posted this in either the low carb or IF subs, I'm not sure 🤷‍♀️

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Controlling food noise

As someone who has lost nearly 25 kilos in total, I have been trying to control my food noise for a long time and I have noticed that once I start eating or have easy access to food, when I am alone at home and in my own kitchen, this situation becomes irresistible. In order to suppress the food noise in my brain, I have to get away from home, even quite a distance. This is very interesting to me. For example, when I go to a market 300-400 meters away and return, the food noise does not stop, but if I walk farther, the food noise decreases. When this happens, I feel my brain calms down. Some days, I walk more and more just to reduce this noise, so much so that I literally relax as I get farther away from home.

Since I focus so much on eliminating food noise, I started to think about how I can do this at home. By paying attention to this, I started to notice that panic feeling in my brain when I cannot stop eating at home. In order to calm my brain and save it from falling into that food coma feeling, I started to make herbal tea and drink it quietly at home. This calms me down a little, and my brain too. I can distance myself from the thought of eating. If I can't get away from home, I can at least make a tea and take a break from eating long enough to go from the kitchen to the living room, and then I feel relaxed.

Food noise is especially affected by taste hunger, especially if you like to eat opposite tastes together, things get out of hand. One salty, one sweet or one sour, one sweet. That's why I tried to prepare meals with as plain tastes as possible during the weight loss process and I saw that this also helped me: boiled chicken, boiled vegetables, unprocessed fruit, boiled eggs, etc. Foods that have been processed, flavored with spices, etc. are very delicious, but unfortunately trigger food noise. The tastier they are, the more I want to consume them.

Do you use any methods to prevent food noise other than medication?

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Ready for change

I (26f) am ready for change. I’m 5’5” and 185lbs. My heaviest I’ve been is 194. I am ready to lose weight and take it seriously. I have “tried” to lose weight many times before but have never had success. I use the term “tried” very lightly because I seem to never be able to fully commit, I work hard for a couple weeks, sometimes a month and then give up and go back to my old ways. Last year I was working the hardest I ever have but it was not sustainable (I walked/jogged literally EVERYDAY for two months, eventually being able to run 5km straight, I know now, extremely unsustainable). I was eating healthier but only lost a few pounds (my cardiovascular health improved but there was no weight loss). I was so discouraged I just completely gave up right there and haven’t been on my treadmill since. I am now approaching a year on when I gave up and am feeling the worst I ever have about myself. I have never been successful in this area in my life and truthfully, I feel like a huge failure.

I would like to start seeing changes by summer (July) and hopefully finally feel comfortable when I look in the mirror. I no longer want to say no to outings or vacations because I hate myself - it’s time I get myself back, and I’m the only one who can change that. What I’m asking of you, is advice (maybe some encouragement?). I have signed up for Ladder and am on team define with Coach Maia. I am planning to do these workouts 4-5 times a week and really work on my walking/steps. What are some tips that helped you? How do you motivate yourself even when you don’t see/feel changes happening?

Some other information about me: I do a lot of sitting at work, I have a high stress job that keeps me tied to my desk and often makes me mentally and emotionally exhausted come evening. I was about 110lbs for the majority of my teen years and early adulthood until I started SSRIs for my anxiety and depression. Once I started taking that medication, I literally ballooned and gained 70 pounds over a few years. I am no longer on any medication (still have horrible anxiety but try to manage it without medication).

Sorry about the novel, and thank you for your help.

EDIT: I should add that I eat fairly healthy. I cook all of my meals, rarely eat out. My downfall is calorie tracking, just like my exercise habits, I tend to give up after counting calories for a limited time. I know, I’m my biggest problem.

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How do you deal with ppl acknowledging your weight loss positively ?

So I (35F) gained a lot of weight with two kids and bad mental health. I recently lost quite a bit - 15 kilos / 33 pounds, enough to be overweight but not obese anymore. I’ve now hit a plateau though I still have 10 kilos to lose and have been at the plateau for like 6 months.

My mother today commented on my weight loss, congratulating me with my dad, to say that they were very happy for me, that it must have been difficult.

Which it was !

But I just walked from the room and didn’t address their comment. 1) my mother is the P0 in all my various eating disorders if I’m being honest. Not horrible stuff but past generation sh*t. 2) I feel very unseen, being slim seems to be the ultimate goal, and nothing else matters. yet no one has asked if I was ok while I was putting on 20 kilos while juggling work and two small kids 3) equally, the comment was positive and maybe not commenting on a weight loss which generally is positive in society would have been weird for parents ?

Anyways - how do you guys handle people commenting on weight loss when it’s positive ? Am I being too harsh here ?

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I think I messed up my weight loss by going too hard on my diet.

I’m 6ft (M) and I’m currently 81kg, aiming for around 72-75kg. Started at 92kg in March.

TDEE said maintenance was around 2.6k, but being an impatient hot head, I set my deficit to 1600-1700.

Got in all my macros and 160g of protein a day, just fuck all carbs. Which seemed to be fine my lifts still went up and I was still building muscle while stripping the weight.

I used to lift so the muscle memory bounced back.

But I started skipping meals and continuing the same training regime. I was only getting like 1000 calories a day, maybe less. (Just hitting my protein target).

This lasted for two-three weeks, I don’t even know what the fuck happened, my appetite just went next to nothing.

At the moment my weight is stalled, and I physically feel like shit. Im trying to get back to a healthy baseline to keep cutting and get my body back on track in a healthy way eg. mini recomp, slowly reintroducing more carbs.

Any guidance would be appreciated!

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Looking for advice, and what I can expect

Hello all! I've recently just started getting into the weight loss journey (again) but this time more serious. Let me preface by saying that I drive truck for a living so the weight has been slowly growing on me over the years and it's difficult to maintain a healthy diet. Previously I lost anywhere between 60-80 lbs before but I don't know the exact number due to the only way I weighed myself being DOT truck scales when I jumped out of the truck. But I gained it all back in August when I had a back injury and wasn't able to move for multiple months. Now that I'm able to get around freely again I'm looking to drop the weight.

I'm 6' 4", 331 LBS (down from 348 when I started) TDEE is 3100-3200, BMR is 2400, I'm currently in a ~1000 calorie deficit, trying to stick around 2000 a day, 2500 max. I don't currently work out but my job is semi-demanding (pun intended) looking into getting into some sports here soon, pickleball or volleyball just to get some extra exercise. My main "diet plan" is focusing on high protein/fat and low carbs, I'm not actively counting anything but when I'm making or buying food I'm checking the nutrition facts and prioritizing those things. I can already tell that my stomach (ability to eat, not external physical size) has significantly shrank, I can't eat nearly as much as I used to, and food holds me over for much longer now. I've cut out all sugar drinks and sugar foods, cut out fried food when I'm able and stopped all snacking habits.

Just thought I'd ask you guys what I can expect, what I could/should improve on, any tips you might have, and any motivation helpers. So far I feel as if I'm doing good but I'm afraid either I'll plateau out, or lose motivation. One comment I heard that's sticking with me that's helping me stay away from cheat days is "I've cheated all my life, I don't get to cheat on the weekends" any input is welcomed and I'll edit this post further if anyone points out something I'm missing, thanks!

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I looked in the mirror - Accountability post

I looked in the mirror for the first time in a long time, in just my birthday suit, and was absolutely devastated at the size of my body. The most daunting was how enormous my tummy is, which is now accompanied by an apron belly and fupa to boot. I didn’t recognise myself at all, and spent a good hour crying on my bed and doom scrolling weight loss information.

I know moving has been harder, I get worn out easily, I have lower back pain that makes life difficult. My clothes don’t fit, I can’t get up off the floor without looking ridiculous, even rolling over in bed is getting harder. But still, I didn’t realise the severity of my weight gain until I looked into that damn mirror.

I know CICO is key. I know I need to move more. I know that is works. But right in this moment, I feel overwhelmed, hopeless and utterly depressed. I feel I’ve wasted my life.

Change has to happen, and I’m typing this all out as a way to take accountability, and remind myself of the WHY.

Honestly, any words of encouragement would be so appreciated, particularly from women with similar stats to my own 😔

And so it begins. 31f in Australia - 5”4 - 119kg (262lbs) - May 11, 2025

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New Beginnings I just want to yap about.

Earlier this week, I went to the gym for the first time. Ever.

After a consultation with a weight loss coach, and some basic introductions on food, gym machinery and health in general: I have decided to stick to it. I got the bug, you could say. But, it's also more than that... At 29 years of age, I have reached a staggering 340lbs. For obvious reasons this is not okay. But diabetes runs in my family, I have some water retention in my ankles, what was once a comfort in video games and art has become a comfort in food, and I have too many people I want to live for. This cannot continue.

It's a hard step to begin with. And these first few days have been rough. I've never felt so much pain in my arms and legs, as today I did the push/pull sled and I've never struggled so much. Yet, I did it and it's also a good pain. There's also the strength it takes to ignore the habit of overeating, and piecing at every item of food I see. Not to mention the backwards influence of social media having me even thought about loving and accepting myself in the life of being a 5ft 7, 340lb woman. Yes. I love myself. Love myself enough to do what it takes to reach my goal of 180lbs. All struggles come my way, because I'm ready. I find myself reading Berserk again. Guts is one of the many motivators.

Anyways. It's already been an amazing start. I know it will get difficult. But that's what it takes sometimes. I'm so excited to learn, adapt and overcome.

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Metabolism wonders -stupid post

I have read so many posts stating that people don’t lose weight even though they are hardly eating anything. The advice is always count your calories more diligently and you’ll lose. I believe unless something is wrong with you medically this is the answer. However, I could swear that my metabolism has increased AFTER weight loss. I have been counting calories and still do and now I can eat more while keeping my weight. No change to exercise, I only swim three times a week. I guess I am hallucinating. Tried to google studies about metabolism but there just aren’t many. One study on biggest loser participants from 2016 I think. It indicated metabolism had slowed down for the contestants and not recovered. Wish there were more studies. Could there be a dip and then recovery? Luckily for me I can just eat a little more every day again. Or I am just miscalculating my calories just like everybody else 🤪. Anyone experienced this after eating at maintenance for a while?

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Post vacation binge

Hi, got back from a vacation last week, and I'd listened to a lot of Dr. Ted Naiman podcasts on Youtube. I ate an ice cream or dessert daily and a lot of carbs, too. So, now I'm home and cleaning up my act. I Naiman's philosophy of weight loss; to reduce or eliminate the hedonic (super pleasurable and addicting) foods like high sugar and high fat foods (potato chips, ice cream, desserts, salted nuts, etc) that we can't stop eating and/or stops our satiety. He is big on high protein, and low energy-giving calories such as in fats and carbs. After a lot of protein we won't be hungry for other stuff.

In the past I'd done lots of high fat, low carb dieting but it never worked out. This is different, because it doesn't mean you eliminate all foods, just really amp up the protein and tweak things so you reduce the carbs, sugars, and fats. It feels good except I notice I feel tired, probably because my body is going through a lot of changes to feed off my body fat, and/or the low calories I'm ingesting has slowed down my metabolism. At any rate, I'm not really hungry all that much, and that is good. I'm eating way less than before, except for daily protein ingestion. He recommends getting 1 gram of protein for every pound of lean body weight/ideal body weight. I'm not quite reaching it but he also says for most people if they are slightly under that target, they still do fine.

Anyway, thought I'd post here, in case others are doing similar diets. I already feel like I've trimmed off some water weight and just feel better (not so "oofy" in the midrift when I tie my shoes, for example). I want to keep this up and shed some weight. Much needed! My middle-aged spread has gotten bad.

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Whats the worst binge you’ve ever done?

I hate this so much i just binged 10 minutes ago it didnt even feel good i dont know why i did this i hate it i couldnt even make any progress for 1 months and now that everything was going alright i fucking binged. Please tell me about the worst binges you’ve ever done so i can at least feel at peace.

some stuff to fill the post up: loseit fat loss weight loss binge binge eating calorie calorie deficit months sweets desert brownies broccoli steak beef healthy fast food junk food sushi take away prom wedding ;??) weight loss binge binge eating calorie calorie deficit months sweets desert brownies broccoli steak beef healthy fast food junk food sushi weight loss binge binge eating calorie calorie deficit months sweets desert brownies broccoli steak beef healthy fast food junk food sushi weight loss binge binge eating calorie calorie deficit months sweets desert brownies broccoli steak beef healthy fast food junk food sushi

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I cant understand myself

So I’ve been having a really difficult time with myself these past weeks. I started this weight loss journey 2 months ago and this is the 3th month. It was going really good the first month and i lost 5kgs and reach my goal for the first month and thats where everything started going downhill. I couldnt lose any weight the second month at all. I did stay away from junk food and dough but i lost my discipline. i think its because after losing 5kgs the first month and barely getting into a ‘healthy’ bmi made me more relaxed. Every week i thought i was doing good but the scale didnt budge. So this month i finally gained my discipline back and have lost 1kg so far in may. But now that the second week has started, i always crave for something. I always want to snack, i always want to eat something. I hate this so much i cant understand myself why do i keep on wanting to eat something?! I need this to stop. I feel so tired of this journey already. I want to look better and feel better in my skin but im still relaxed and i keep want to eat something :(

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Calculating my own TDEE

I love data so I collect a lot of it.

Today I decided to calculate my average caloric intake over the past month and compare that with my weight loss! Here's what I got:

As of April 8 my average weight from the past month was 171.3. I calculated my average caloric intake from April 8 to May 8 (29 days). My average was 1943 calories per day. My average weight from the past month as of May 8 was 165.0, so I lost an average of 6.3 pounds in those 29 days, or 1.5 pounds per week. This means I've been in a (on average, all of these numbers are averages lol) 750 calorie per day deficit. Add 750 to 1943 and my average TDEE is almost 2700 calories per day! Not too shabby for my height and weight lol.

Of course it's possible I'm overestimating the calories I eat (I use MyFitnessPal and weigh my food, etc.) but I do try to be as exact as possible.

I just thought this was interesting because online TDEE calculators all tell me I should be eating 1800 per day to lose 1 pound per week, even when I say I'm "moderately active". So bottom line TDEE calculators are not the end all be all!

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Seeking Support on My Weight Loss Journey Struggling with Exercise but Determined

Hey everyone,

I’m Ethan, 19 years old, 6’1”, and currently weighing 308.2 lbs. I’ve been struggling with my weight for a while now, but I’m determined to make a change. I’ve been having a really hard time with exercise—besides walking, I get super out of breath. I used to be really active in high school, playing football all four years, so I’m holding on to the hope that I can get back into shape.

I’m here because I need support and advice on how to start exercising again, eat healthier, and stay motivated. I know it’s not going to be easy, but I’m committed to putting in the work. Any tips on starting a workout routine, staying consistent, or just getting back into the groove of things would be super helpful.

Thanks for taking the time to read this—I’m really looking forward to connecting with others on the same journey!

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How One Busy [relatable demographic] Finally Broke A Plateau And Stopped Crying and Started Dropping Pounds! This is Definitely NOT Spam and You SHOULD dm me! [insert eye-catching emojis here]

I’m just here to tell the spammers and self-promoters who have been hitting this sub and my DMs that you are not slick, your tactics are super obvious, and you need to stop trying to prey on people looking for help.

Stay alert everyone, if someone keeps trying to take a conversation to DMs or is promoting “one weird trick” in their post, they’re probably trying to sell you something. Keep reporting these posts and remember that there’s no quick fix in the world of weight loss. Check out your account settings to close your DMs and chat requests if you’re getting inundated with “hey I saw your comment, I totally get it, reach out anytime” types of messages lately.

[insert relatable question here to encourage engagement, vaguely allude to details I will only provide in DMs]

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Feeling Frustrated

Not about my progress because that's actually going really good! Im 4.2 lbs down in about 10 days. I've been eating in a deficit and making sure to get between 7-10k steps a day. Today I scheduled my consultation and 2 free sessions with a personal trainer at the YMCA to start strength training... I am really proud of myself.

My parents, however, have both taken it upon themselves (at separate times) to remind me that my weight loss will slow down, or that the numbers on the scale don't matter cause I'm building muscle.... as if I don't already know that. I am 35 years old and have been fat since I was 8 years old. I got my first gym membership in 3rd grade and when that didn't work (because my mom never took me to the fkin gym), they bought me a weight watchers membership. I was the youngest person at every single meeting and it was honestly humiliating. I had to shop in the "husky" section (god that term is so much more hurtful than plus size)... Mind you, both of my parents are also fat and have been most of my life.

It's just so frustrating that neither one of them can just say "hey, good job" or God forbid "I'm proud of you"... I don't know why they both have to tune in with an "actually 🤓" every freaking time I do something for myself. I am also 11 months sober and my parents have both told me that I must not have been an actual alcoholic because I quit so easily and haven't relapsed. I almost drank myself to death last year, I had alcoholic hepatitis, sepsis, and my potassium was so low when I got to the hospital the doctor told me that if I had waited any longer I might have had a heart attack that I wouldn't have come back from. I absolutely was an alcoholic. I just feel like they both try to diminish me every time I work my ass off to better myself.

If you made it this far, thanks. I'm just ridiculously proud of myself for sticking to it and making a plan. Just here fishing for validation, I guess. 🤷‍♀️

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A healthy lunch option around 5 pounds

So, I work an office job, 9-5, for breakfast I just do plain eggs. For tea I either do chicken thigh wraps, mince and rice or sometimes if I'm easy something like a chicken kiev, I generally keep it high protein, skip the chips on the side and go from there.

Now, my issue

My office gives me 5 pound for lunch, near my office is a tesco express, a sainsburys, a greggs, some coffee shops, a wasabi and a subway

I have been doing meal deals, from tesco I usually grab a chicken bacon bistro wrap from the premium section, an innocent smoothie (which I take with creatine) and some flapjack

Ive recently been trying my hand with sushi/gyozas as a snack to lower the calories and eat semi-healthier, but I'm sort've lost. The tesco has quite limited selection, I like those vit hit drinks but they're not there so I go with innocent just for the creatine.

I feel like this lunch is the key to my weight loss, I'm quite happy with my diet outside of this, but if I can get my 5x a week meal down right, it'll get better

can anyone recommend what I should do with the shops available? Ive tried wasabi but its expensive and portions are super small, and I'd rather keep it under 5 pounds

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