How many calories?

[TG007]

Hi,

I need help losing body fat. I have no idea how many calories I should take in per day. Some source says my weight times 10. I pluged in at mypyramid.gov and got 1880 cal per day.

I've been eating counting calories for 3 weeks now. Average I'm taking in 1480 cal per day. Is that too many, too few?

I see that there are quite a few knowledgable people here Could you please help?

I'm 46 years old, 116 lbs, 5' tall. Now working out with STS and cardio (doing HIIT) 6 times a week total.

Thank you
TB

 

[kathryn]

I've heard 10 calories for every pound of your goal weight, but not going under 1200 calories per day. (that may be for inactive people, though).

 

[syzygy314]

Try this website! www.freedieting.com/tools/weight_loss_tools.

It will calculate your TDEE (total daily energy expenditure), then determine how many calories you need per day to lose 1 lb. per week, etc. It has a lot of great tools!

Let me know if you can't link to it!

Tricia

 

[TG007]

I've heard 10 calories for every pound of your goal weight, but not going under 1200 calories per day. (that may be for inactive people, though).

Kathryn,

Thank you so much! I'm not sure if I can survive with less than 1400 cal But may be I can try!

 

[TG007]

Try this website! www.freedieting.com/tools/weight_loss_tools.

It will calculate your TDEE (total daily energy expenditure), then determine how many calories you need per day to lose 1 lb. per week, etc. It has a lot of great tools!

Let me know if you can't link to it!

Tricia

Thanks Tricia,

I checked out the website and got a bunch of calorie suggestions. They don't have 6 day workout though. So I chose 5 day/intense, 5 days (normal ?) and everyday and got diferrent numbers

 

[babindy]

Google a BMR/RMR calculator. This calculates your basic/resting metabolic rate. You should never go below it. You can then add in whatever calories you want depending on your activity level and how quickly you want to lose. I've head the deficit between calories in and calories out should be < 1000.

Usually the recommendations are between 500 -1000 calorie deficit. This should lead to a 1-2 lb loss if everything else is good (clean eating, exercise, etc). Calories < BMR can lead to no loss (happened to me) no matter what else you do.

There are some other threads on this so you might want to search here as well. Good luck!

 

[syzygy314]

Thanks Tricia,

I checked out the website and got a bunch of calorie suggestions. They don't have 6 day workout though. So I chose 5 day/intense, 5 days (normal ?) and everyday and got diferrent numbers

It gave you different numbers for everyday? Or, different numbers for each intensity level you entered? I haven't been there in a few weeks, I'll take a look. What I did like, was that it would also break down your requirements per macronutrient by grams! I thought that was pretty cool! It also gives you a zigzag calorie breakdown to keep your system guessing and losing, especially when you get close to goal and start finding it difficult to lose!

Tricia

 

[Pcramer]

Thanks Tricia,

I checked out the website and got a bunch of calorie suggestions. They don't have 6 day workout though. So I chose 5 day/intense, 5 days (normal ?) and everyday and got diferrent numbers

I average the three numbers for working out 6 days a week. I workout twice a day x5 days a week, and do one workout on Saturday morning. I have had consistent weight loss, about 1.5 pounds per week using the averaged number (I also have 2 cheat meals a week ) A slight zig-zag approach!!

 

[TG007]

I average the three numbers for working out 6 days a week. I workout twice a day x5 days a week, and do one workout on Saturday morning. I have had consistent weight loss, about 1.5 pounds per week using the averaged number (I also have 2 cheat meals a week ) A slight zig-zag approach!!

2 workouts? What is your workout routine?