What Calories I Ate Wednesday, BMR & TDEE
I typically don’t do a full-fledged “What I Ate Wednesday” post.
For those who don’t know what a WIAW post is, it’s a photo food diary of all of your meals for one day.
Maybe it’s because I don’t think you guys care whether I had a handful of almonds while running errands — or maybe it’s because I don’t want to admit to myself all the little nibbles I take, outside of my regular meals.
Either way, I thought I’d challenge myself yesterday to see if I could actually document everything that passed these lips, in an effort to see what my daily intake is really like.
When I started this blog, I counted calories religiously. I would try to stay between 1200-1600 calories, the “appropriate number” according to women’s health magazines. I usually failed and felt bad, or managed to get down to 1300 and wanted to gnaw my arm off.
Since then, I’ve learned that our bodies typically need a lot more calories than that.
I calculated my Basal Metabolic Rate (BMR), the amount of calories your body needs just to stay alive, and it’s about 1350. Um, thanks women’s health magazines for trying to kill me.
With my active lifestyle though, my Total Daily Energy Expenditure (TDEE) is actually 1920.
When I realized that, I stopped counting calories. I figured with up to 1920 calories to maintain my physique, I could just eat healthy and trust my body’s internal cues.
However my body is a master manipulator. Due to an array of stomach issues, it’s always telling me it’s hungry.
So occasionally, I still use calorie counting to determine when I should stop stuffing my face at night. I mentally tally a rough estimate of my daily intake, and ask myself, “Are you really hungry for a second dessert, or is Medusa (that’s my stomach’s name) just up to her old tricks?”
It’s usually the later, and since I don’t take a precise tally, there’s room to deceive.
I’m trying to really tone it up this summer though, so it’s probably time I figured out if I’m putting in way more calories than I’m putting out.
Let’s see…
Breakfast:
Ezekiel English Muffin with 1 T. Natural Organic Peanut Butter – Six Egg Whites – Fresh Berries
A Cup of Joe – 1 T. Sugar-Free Vanilla CoffeeMate Creamer – Mug I Got For My Birthday (thanks Jess!)
Snack:
Post Workout Smoothie – 3/4 C. Frozen Berries – 1 C. Unsweetened Vanilla Coconut Milk – 1/2 Scoop Vega Vanilla Protein Powder
Lunch:
Lentil Avocado Quesadilla
1 TJ’s Flax Seed Tortilla – 1/4 C. Lentils – 1/4 Avocado – 1 oz. Mozzarella Almond Cheese
Garnish – Salsa – Greek Yogurt
Snack:
Orange – Organic Mozzarella Cheese
Dinner:
Red Wine – Edamame
The Love Boat
My Portion – 1/2 Rainbow Roll (no mayo) – 3 oz. Assorted Sashimi – 2 Pieces Yellowtail Roll – 1/2 Spicy Tuna Hand Roll (previous photo)
Dessert:
Chocolate/Vanilla Low Cal Froyo
Approximate Daily Intake: 1750 calories
So it appears I stayed within my TDEE range for the day. Keep in mind this is a weekday meal and on the weekend it likely would have included another glass of wine and possibly a topping on that froyo.
At this deficit intake, it would take me about three weeks to lose a pound. I’m happy where I am right now though — just trying to get more muscle tone. It is good to learn though that I’m not going significantly over my TDEE, or I’d eventually have a problem.
Something I’d like to point out is that although this blog is about nutrition and health, I’m not without my own vices. As you can see I included Sugar-Free Creamer and Low-Cal Froyo in here, two things that are definitely not healthy, organic or natural in the least.
In keeping with Monday’s post about Orthorexia though, you can’t be perfect all the time and those are two things I’m never going to cut out. I don’t need the froyo everyday — and most evenings I make my Strawberry Blueberry Sorbet or Banana Faux-Yo — but once a week isn’t going to kill me.
Deborah @ Confessions of a Mother Runner says:
Agreed active women need way more than 1200 calories. Your lentil quesadilla looks really good. I never thought to use them I always use black beans.
Whitney English says:
Thanks Deborah! I used to be all about the black beans too, and then I tried lentils and I use them in everything now!
Ashley says:
Love this post and the quesadilla looks amazing!
GiselleR @ Diary of an ExSloth says:
I actually have no idea how many calories I consume in a day. But I’m pretty sure I don’t exceed my TDEE.
I tried counting calories a couple times but I’m honestly too lazy to write it down every time I eat something.
A photo food journal might be a good idea tho.
Also, that quesadilla? It looks way too yummy for words…the apple I’m currently eating is so NOT cutting it anymore haha
Whitney English says:
Haha you need to upgrade girl! Or better yet, slice up that apple and make an apple and cheese quesadilla! #yum
Jody - Fit at 56 says:
I have been one that watches calories AND nutritional make up since I was younger. I did some counting back then in my 30’s & manipulated from that point ever since so I don’t have to be so crazy on the calorie counting. If I add in or take out, I manage that & always know the make up of new food. As I aged, I really had to start cutting back little by little due to age hormones from 50 on.. BUT I was eating a lot of calories due to my crazy exercise anyway so at least I still get to eat something but I still work out like crazy. This age thing sucks! ;)
Whitney English says:
Yes, aging certainly does suck, but I don’t see it holding you back in the least :)
Cat says:
It annoys the bejeezus out of me when I see those calorie recommendations – first of all we’re ALL different! And if our bodies are working right, we can handle a boatload of calories – especially if they’re from real food! When I’ve tracked my cals in the past I’ve learnt they vary a LOT from day to day – and it all evens out. So I tend to ignore those X calories per day deals now, and focus on eating as much sushi as I can afford ;)
Leah says:
I completely agree with you, Cat! Our bodies know best and it’s actually really hard to fluctuate too much unless we are habitually indulging and going overboard! :)
Whitney English says:
Amen, sista! More sushi sounds like the best way to go :)
Ellen says:
I’m guessing I eat between 1700 and, oh 3000 calories a day. I know that is a vast range but some days I work out a ton more than others and sometimes I’m working on a recipe for my blog so I’m doing a lot of taste testing, possibly of really high calorie stuff. So I figure the days all balance out in the end. I’m pretty healthy and my weight is pretty consistent so I guess that’s proof, haha. I can’t believe anyone recommends eating less than, say 1500 or 1600, even for weight loss!
Whitney English says:
I know it’s crazy. And I can’t believe I bought into that for so many years!
And I’m right there with you. There are definitely some days when I over-indulge but as my stable weight proves, it does seem to all balance out.
Leah says:
Firstly, everything looks AMAZING and now I’m hungry again. Secondly, I LOL’d when I read about Medusa. I love that you name your stomach and that name in particular cracks me up :)
Whitney English says:
Haha thanks! It’s a fun right? Your turn!
Kim says:
1350? No active female can survive on that!!! Your 1750 seems much better. I have never once counted calorie – far too lazy!!
Whitney English says:
Totally. The 1350 is my Basal Metabolic Rate, which is how many calories a day my body would burn if I was doing absolutely nothing – like asleep. It’s how much it needs just to function. Which is why I’m shocked when I hear some people still spouting the incorrect info that to lose weight you should eat between 1200-1600. Insane.
Sammy @ Peace, Love and Ice Cream says:
I could seriously talk about counting calories for hours…but I won’t lol. I will say that at one point I was very actively counting calories (super Type A over here!), but thankfully that evolved into more of a casual counting in my head from time to time….and now I really don’t count at all. It’s refreshing!! And holy quesadilla…I want one!
So, I took a crazy hiatus from the blogosphere for a few months but now I’m back to blogging and reading and I’m so looking forward to catching up!! :)
Whitney English says:
Welcome back! Your calorie counting journey sounds a lot like mine. I’m very type A as well, so even after I stopped actually recording calories, I would still count them unintentionally in my mind.
Katy says:
I have never been a calorie-counter, mostly because I love food so much and don’t want to rain on my parade :) However, with certain significant events in my near future and my desire to get super toned, I will probably start being a little more thoughtful about how many calories I consume. This is super informative, thanks for sharing!
Whitney English says:
You’re welcome! We should start a bridal bootcamp btw :)
Vitopure says:
WOW!!!! delicious and a healthy diet. All recipes looks amazing.
Arman @ thebigmansworld says:
It’s ironic how the media, magazines and all that jazz stipulate such ridiculously low amounts without taking anything into account- some men’s health mags recommend 1600 for weight loss but up to 2500….which one?!
I think as long as you don’t have an obsessive nature and are wary of your actions, calorie counting can be useful. Silly Medusa.
Whitney English says:
Wow, that’s even crazier! 1600 and 2500 are a ridiculously huge range. Health magazines are incredibly unhelpful sometimes.
I knew you would appreciate the Medusa reference. Does your stomach have a name?!
Camille says:
I try to not count calories anymore either, but it can be confusing. When I tried to go paleo because B wanted to, followers were big on not counting calories and then they’d say you should stay below a certain number of carbs.
I very recently discovered lentils and how delicious they are. I’m gonna have that quesadilla a try!
Whitney English says:
Yeah, when following a new diet regimen I definitely think it’s necessary. You just have to be able to be flexible and listen to your body.
Let me know how you like the quesadilla!
Miss Polkadot says:
Calorie counting and me go way back and while I still roughly know where I’m at these days I’m nowhere near as strict as I used to anymore. I still have a way to fully let go of counting – after years of doing it those numbers are stuck in my head better than any math calculations in school ever were – but I’m okay right now.
It sounds like you had a good way of letting Medusa decide what you eat and your mind chime in to keep her from going overboard. Nice team work.
Whitney English says:
Haha thanks! I do my best to get Medusa and Medulla to play nice :)
Glad to hear you’ve found balance post-cal counting!
Krissy says:
So just stumbled across your blog and I love it. Thanks for sharing such an honest post – I think as girls/women we need to see more of these and to know that it is okay to have a treat. Will def be following your blog! Oh, and that sushi looked AMAZING
Xxx from Australia
Whitney English says:
Thanks for the positive feedback Krissy! xo