Obese, trying to find the accurate answer about suggested calories

[Maithuna]

so right now I am sitting at 381 lbs. I started this leg of my weight loss journey at 393 lbs, and have been taking in an average of 2300 calories per day. I dropped that first 12 lbs in the first 5 days and then have been stuck at 381 for the last 2 weeks. What I'm trying to fiund out is, I'm coming across a bunch of information that says my calorie level should be anywhere from 12-17 calories per lb (or 4560-6477) minus 1000, so 3560-5477. because of the different levels I'm finding, I'm just trying to find out if anyone else who is or has been obese with a high body fat (45%+) has experience about where I should be sitting. The doctor has said my metabolism is normal for my size, if that helps, and I workout 3-4 times a week at about 45 mins a workout.

Either way I plan to test a few different numbers in that range and see what happens, just hoping I can get some advice on a reasonable starting point.

[trekkie4life]

Maithuna,

First congrats on getting down your first 12 lbs! That first bit is where everyone sees the sharpest drop in weight, but after that your body adapts to a certain degree. It realizes that it's not intaking as many calories as before and starts to slow down your metabolism. Worked great when we were cavemen and worried where our next meal would come from.

Let me discourage you from increasing your caloric intake, 3500 calories is too much for people in your weight range if they are trying to lose weight. It would be better suited to someone with a slim frame who is trying to healthily put on weight. 

Remember this is a marathon, not a sprint. I would stick to 2300 calories a day for the foreseeable future, get mentally used to it for the long haul, and keep up those workouts!

Depending on the type of workouts you are doing, you may start to see fat being replaced with muscle. Remember than muscle is a lot more dense than fat (i.e. it weighs more), so you may not see a big dip on the scale. BUT what you will notice is that your clothes fit differently and you have a higher energy level.

 Keep that in mind as you move forward!

Keep it up! 

[emili]

your metabolism being normal is great news. this means you have a math problem to solve and not a health issue. Take your BMR and subtract a caloric deficit. your caloric deficit is whatever you think you can stick to without feeling like life is passing you by. please note, I did not say hungry. you will feel hungy, normal and expected. Some say start at 500 others say go to a 1000. I say start wherever you feel like it and test it out. if you don't lose anything in a week, decrease it. If you lose a little and you feel happy- stay there until you aren't losing. remember with every pound lost, an adjustment will need to be made to that number. the thinner you get, the less you will eat. and add movement in to help burn more. good luck and let us know how you do!

[jessiemoo]

Congrats on loosing them pounds!!!

I work in Kg's over hear in Oz, so i will convert.......

I can offer what i did over 2 years? ive kept off 38 pounds and have another 11 pounds to loose before my wedding day.

I have always counted my cals, as its basic math? cals in vs cals out, But as you loose weight and build mucel as i see you are working out, You will need some protien! YUM!

eat loads of lean meats and veggies, fruit and beans, nuts, lentals, as your body will love this, I have also made the change from cows milk to almond milk.

I would say depending on what you do a day, 2000cals in good for you.

This can be alot of food!

also some tips i stick too

Dont eat late at night, 3 hours before bed

Stay away from soda and achole

eat clean as possible and one a week have a "cheat meal" this will stop you from snacking and naughty foods, and say no, i have my cheat meal comming up. I always plan my cheat meal! eg: its pizza tonight, that stopped me from eating at a BBQ i went to last night.

Eat good fats: avocado, olive oil (tea spoon)

stay away from things that say FAT FREE! this means it has loads of sugar in it. and your body likes fat over sugar.

This is just what i do, I found it works for me, i am now 167lbs after being around 220lbs. its a slow process but its all worth it.