Calorie deficit
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1500 seems low, yes, especially when you're trying to build glutes. You need to find your BMR and TDEE to really know where to go and how to get there. I'd try increasing calories slowly and see how your body adapts to it- reverse dieting and it'll help your metabolism as well (I'm a CPT & CNC)
I agree that we would need more information but at 5’6 and 125 pounds, a 1500 calorie diet seems low. In fact, eating more might actually help you to maintain the weight you’re at now. If I was eating 1500 cals a day I’d pass out lol
If you want to actually build glutes, you'll need to focus on eating in a surplus typically. I would choose whether you're trying to build or trying to lose fat because it's hard to focus on both at once
@Jessica I asked ChatGPT and it told me 2300 I think* I’ll check again!
@Stacey 🇵🇸 I’ve been feeling light headed frequently😟
2300 seems like a ton. Maybe just slowly add more and see how you feel
In order to build muscle (glutes) you will have to be in a surplus not a deficit.
That seems more likely! I wouldn't outright jump to that amount, I'd take a couple weeks or so and build up to it. See how you feel and if you're liking how you feel, you're on the right track!
@Gabrielle I rechecked! It’s actually 2030 to maintain according to ChatGPT
Highly recommend the 1st Phorm app. You can get a coach to help you figure out accurate macros you should be eating! It’s around $20 a month. My coach is Meg and she’s another mama and so motivating! She would slowly increase your carbs and fats to bring up the calories. Not sure where you’d be at exactly for calories but you should be eating more if you want to grow your glutes. High protein too usually your goal weight in oz is recommended. I’ve lost over 65 lbs by tracking my food and healthy habits I’ve learned from the app.
@Jessica I’ve been hitting 100+ grams of protein so I figured I could do both simultaneously. I don’t want to see huge glute growth right now but definitely want to tone them up lol
You'll need about 0.7-1.2 gram of protein per ideal body weight so 100 is a good place to start!
Yeah, you need to eat more.
yes you can. Start with 100 calories more and see how you feel. Just make sure it's high quality calories. That's what it all comes down too.
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Protein makes muscle. I’m 5’5” and per my body mass index I was instructed to consume 150g of protein
I have no advice but I do have a question for myself, are you breast feeding?
Yes. And if you eat more calories I guarantee you will see more growth in your glutes
@Jessica I’ve been having a couple of cheat days where I know I’m going way over 1500 calories. Should I still slowly increase?
I would, it's less stress to your body, even when it's in the right direction. Without more information, I'd suggest 100 to 150 calories a day for a week. And repeat that until you hit maintenence calories (the roughly 2000) I'd see how you feel there and adjust
Jeez! Wish I could lose weight that easily
1500 is very low for calorie intake a day. Like Jessica said you need to find out your BMR and TDEE. Also write down all the foods you eat or drink daily and track them everyday.
@Jessica What do you do after you figure out your BMR and TDEE?
Once you get your tdee figured out (it'll be in calorie amount) I'd eat that amount of calories for a bit to see how you feel energy wise, mental clarity, how you sleep before adjusting it.
@Jessica For TDEE 2214 does that seem accurate. Thank you.
If you are working out 5 days a week or are pretty active, then yes. I'd feel comfortable having you start there
@Jessica Thank you for your help.🙂
Welcome!
Depends on your TDEE. None of us will accurately your expenditure/maintenance cals without more data.