Jump to content
jeyoor

Requesting feedback on daily calorie target

Recommended Posts

Hello,
 
First and foremost *thank you* for creating and contributing to the amazing resources here.
 
I recently increased my daily calorie target from around 1450 kcal to 1600 kcal.
I am looking for feedback.
 
See below for some additional details:
 
Age bracket: 28-33
Height: 170 cm , just under 5 ft 7 in
Weight: 114 lbs / 51.8 kg
BMI: 17.9
Ancestry: Half South Indian and half North American Caucasian
Diet: Vegan plus calorie restriction
Daily calorie target: 1600 kcal
Daily protein target: 55g
Daily net carbs minimum target: 185g
Current body fat from skinfold calipers: ~7%
Cronometer Basal Metabolic Rate = 1431 kcal
Cronometer Activity Level = Sedentary (BMR * 0.2)
Cronometer Total Energy Burned (TDEE) = 1717 kcal  + Exercise
NOTE: I currently am not sure if my TDEE is accurate... I feel like this could move me from sedentary to lightly active.
 
 
 
Common daily diet:
  • Three or more cups of leafy green vegetables
  • Half cup or more of fruit
  • One or more cups of other vegetables
  • One - two cups of black or pinto beans
  • Tablespoon of flax seed
  • One - three cups of oatmeal, rice, or barley
  • B12 supplement (500 mcg)
  • Calcium, Magnesium, and Vitamin D supplement
 
Weekly exercise:
  • Jog about 2 - 3 mi two or three times per week
  • Stretches / yoga four times per week
  • Twelve pushups twice a week
 
I have purchased and read The Longevity Diet book by Brian Delaney and Lisa Walford.
I started tracking calorie restriction via Cronometer around Dec 19.
I weighed approx 123 lbs / 55.8 kg
At this point I'm around 114 lbs / 51.8 kg
 
My main question is, "What is an appropriate number of calories for me to eat daily to stay at a reasonable/healthy weight while still practicing calorie restriction and improving longevity?"
 
I respect the fact that there is no easy/straightforward answer.
 
It sounds like there may be a tradeoff with osteoporosis and other low body weight risks starting to express themselves below BMI of 15 or so.
It seems like carrying a BMI above 21 starts to increase risk of aging, metabolic disease, etc.
 
UPDATE: Found this helpful thread with a recent post of a Dr. Greger video from Dean Pomerleau

Looks like there's quite a bit more for me to study and learn. I may need to update the paragraph below accordingly.
I am now considering the possibility that my calorie target / weight target is too low.

 
My instinct at this point is to attempt to keep my BMI between 16 and 18 and daily calorie intake around 1600 for about six months (or until mid to late June 2022) and then request bloodwork and labs to see if my biomarkers are indicating successful calorie restriction.
 
I welcome your feedback.
 
Thank you,
Jeyan
Edited by jeyoor

Share this post


Link to post
Share on other sites

Jeyan, I would try and keep a higher BMI, in the range of 18-20, that's closer to the optimal values we've discussed so many times in this forum. Your diet is very healthy, I assume you check all micronutrients in cronometer. I'd also do some more pushups , dips and pullups, increasing a little the caloric intake. LAst, I'd suggest a reading of Luigi Fontana's book, the path to longevity

Share this post


Link to post
Share on other sites

@mccoy, thank you for your feedback. I am checking Cronometer micronutrients regularly and appreciate your recommendation to continue to do so. I also appreciate your recommendations on a higher BMI, additional exercises, and increased BMI/caloric intake. I am excited to hear about The Path to Longevity by Luigi Fontana and look forward to reading it once I have the opportunity. All the best to you in your health and life.

Share this post


Link to post
Share on other sites
20 hours ago, jeyoor said:

request bloodwork and labs

I suggest also testing for zinc and selenium.  And copper to be sure the ratio with zinc is close to 1:1.

Share this post


Link to post
Share on other sites

I would like to share some updates.

First, I have been getting a lot out of The Path to Longevity recommended by mccoy. (Thanks again for the recommendation. I am deeply impressed by the breadth and research rigor of the book.)

Second, increasing my daily kcal target to 1600 definitely slowed the weight loss I was experiencing but did not halt it. I am planning to increase my daily target to 1650 for this week and re-evaluate.

My current plan is to keep nudging my daily kcal target up until I get my BMI back up above 18 and then hold for a while and re-evaluate.

All the best to you all on your longevity/health/wellness adventures.

Edited by jeyoor

Share this post


Link to post
Share on other sites
On 1/16/2022 at 9:21 PM, jeyoor said:

All the best to you all on your longevity/health/wellness adventures.

Likewise! Your plan sounds reasonable.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

×