Weight Loss
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Calorie per day and how much everyone is losing per week


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hey, i've seen a lot of forums about how many calories people are eating per day, but i always want to know how much they are losing per week with this. last week i stuck to 1000/day and i lost 2lbs...then gained 3!! then i uped to 1500 and the next day, i was down 2, but still only down 1 total. i decided to stick to around 1400 this week and see if that works... i really want to lose 2lbs per week this summer so i'm very hesitant about adding calories...

i'm 5'4, i run 20 min/day, and i've only been doing this a week! lost 1 lb so far.
Edited Aug 17 2006 21:04 by Erik
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I use the following website when planning my grocery shopping, it is a list of The World's Healthiest Foods:

http://www.whfoods.com/foodstoc.php

Also be sure to have a good ratio of calories, 40-50% Carbs, 25-35% protein, 20-30% fat. Under 2500 mg of sodium and over 25 grams of fiber. This information can be found once you enter information into your Food Log and using the Analysis tool from the top menu. Also drink lots of water. The recommendation is 8 eight oz glass. I personally drink twice that, for 1 gallon of water per day, totaling 128 oz.

3500 Calories = 1 lb. Divide that by 7 days, and you have a reduction of  500 calories per day for a week. You can safely lose 1-2 lbs per week. It is recommended to reduce your calories by 500 per day, but never more than 1000 calorie deficit per day.  When your down to the last 5-10 lbs, you should just focus on toning. Tone. Tone. Tone. Start lifting weights, keep up the cardio. As for the number of calories, don't reduce by no more than 500 less than what you burn. It's only, if you have 20 or more lbs to loss, that you don't reduce by no more than 1000 calories less than what you burn. Never go below 1200 calories if you are a female, because your body will go into starvation mode and it is possible that you mind gain weight, besides doing damage to your body. (1500 if you are male.) Increase the number of calories if you particpate in any form of exercise. As a female, your body and organs needs a minimum of 1200 calories just to function.
Your body needs 1200 calories per day to survive.

-The heart needs 12% of the calories (144 cals)
-The kidney needs 12% of the calories (144 cals)
-The Liver needs 23% of the calories (276 cals)
-The brain needs 23% of the calories (276 cals)
-The skeletal muscle needs 30% of the calories (360 cals)
You should really eat at least 1200 calories a day (1500 if you're a guy) a day unless your doctor knows what you're up to. If you bring your calories too low, your metabolism will slow down to keep up with your intake.

1400 with 20 mintues a day sounds reasonable if you're female :)
Here is some math to help you figure it out, this was posted by a frequent visitor to the forums. This information is widely available in internetland. I have slightly edited the content to not infringe on copyright. Information can not be copyrighted, only the way the information is presented. So here is a representation: 

Here is how you can figure your BMR and your caloric needs so that you can stay within 500-1000 calories of your needs. This is the most effective method of losing body fat and not losing water and muscle.


Imperial(US) BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )  

Metric (Canada) BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

This will calculate what you require even if you were to sit on your butt all day or sleeping most of the day. Because this is roughly how many calories your body will burn as a living, breathing, eating, heart-beating, digesting etc.. being. This does not include your daily activities. It is really easy to not eat enough, so you need to factor in your activity levels. 

Harris Benedict Formula To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


  1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
  2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
  3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
  4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
  5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
This is the total number of calories you need in order to maintain your current weight. Now to address the caloric deficit needed to help lose body fat.

The calorie deficit should be achieved by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is simply the best for lasting fat loss.

If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. One pound of fat = 3500 calories. That is why 1-2lbs per week is the best rate of fat loss. Anything faster would mean you are probably losing muscle mass and losing water. You want to lose FAT without doing damage to your body.


For people with only a small amount of weight to lose, 1000 calories is clearly ridiculous and would be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1500 calories per day for men. Even these calorie levels are considered by most fitness, nutritional and exercise professionals to be quite low.

An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start.
I eat around 1500 a day and I work out.  I take weekends completely off, but I still don't eat too much more than 1500.  I just like to keep my metabolism jumping :)  I am on the last 8 pounds to loose so they are coming off slowly.  :(  But I started in April and have lost 23 pounds since then... I think!  I haven''t weighted in over a week... TTOTM>
I usually eat between 1400-1500 cal per day and exercise for 45min-1hour 4-5 days per week.  I started on on May 17th (after i went to the doctor and got weighed) and I have lost 12.5lbs so far.  That is about 2lbs per week. It has not been consistant though.  One week my weight wont change and then the next I will be down 4lbs.  It is weird what the scale does to you. 
First of all let me say all scales are mean and they lie! Having said that, I've been here three months today and have lost 24lbs total. I eat between 1900-2400 calories a day. I try to excersize at least 3 times a week for half an hour, but I didn't do that a lot last month, and as a result didn't loose too much.

Hope that helps!
i do 1000 to 1100 aday (docs says that fine). I lose 1 to 2 per week. I have been here 6 months and have lost 70 pounds so i have average 11.something lost per month
I do about 1500 a day, and a little exercise (walk 20 minutes 2-3x a week, yoga 1-2x a week, and crunches/abs work 10-15 minutes a day, 3x a week).  I also drink 100+oz of H20 a day, and nothing else other than the rare unsweetened green tea once a week or so).  I've lost 31lbs in 10 weeks, for about 3lbs a week on average.  Note, though, that I started at 284 and am only 5'7". 
I do about 1500 a day, and a little exercise (walk 20 minutes 2-3x a week, yoga 1-2x a week, and crunches/abs work 10-15 minutes a day, 3x a week).  I also drink 100+oz of H20 a day, and nothing else other than the rare unsweetened green tea once a week or so).  I've lost 31lbs in 10 weeks, for about 3lbs a week on average.  Note, though, that I started at 284 and am only 5'7". 
I had a baby in January and have been watching what I eat since April. Since I am breastfeeding, I make sure to eat at least 1500 calories/day. I usually lose about 2lbs/week. Since April, I have lost 31 lbs and actually weigh about 20 lbs less now than I did before I got pregnant (my recommended BMI for my height is between 20-25 and I am currently at 24). I would still like to lose another 15 lbs but more importantly, my goal is to get fit and toned.
I eat 2000 calories, more if I work out or exercise. I don't know my average, but it is around 1lb per week. Makes me happy.
read IX's replies, everything you need to know is right there! (great summary, btw, IX!)

whatwhatwhat, don't base your target intake on what other people are eating. I'm 5'7", work out hard 6+ hours a week, I'm 44, and I'm in maintenance mode, what I'm eating doesn't help you.  YOUR personal caloric requirements will depend on your BMR calculation (which takes height, weight, age, and activity level into account), and how much you're working out.   At the end of the day after posting your daily calories and activities into your logs, look at your "account home", your total calories in and burned will be right there.  CC uses the info in your profile to do the BMR calculation for you, no math required. If you don't see anything under Activity it's because you haven't entered anything, so even if you didn't work out add something from the 'inactivity' list and you'll see your projected calories burned based on your BMR, it's listed as Normal Calorie Expenditure).  As IX said, you want to shoot for about a 500-1000 calorie per day deficit (only go for 1000 if you have a lot to lose, it's almost impossible to do safely if you're almost at your target weight). 

Working out is KEY! Keep up the running!  Gradually increase your time so you're getting 30-40 minutes of aerobic exercise 4-5 days a week, and incorporate some weight training 2-3 days a week.  It'll make a difference in your weight loss, it helps get you that 500-1000 calorie deficit every day so you can eat more, you'll generally feel better, it's just plain good for you for all kinds of reasons, and it'll help keep your motivation high to keep eating healthy.

Good luck!
Edited Feb 21 2007 13:09 by lollipopfairy
Reason: Removed member's real name by request.
For me the recommendation was 1350. Over a week I've managed to average that out per day (almost exactly) but I range from 1100 - 1700 per day. Just can't get it pinned down, darn it, but in the end it works out and I got a B + this week :)

I know from reading all the posts that you should not eat less than 1200, which I have vowed to do. I was at 1100 one day and couldn't go on due to cramps, ugh...thank you for whoever posted that your kidneys need 12%, brain 30% etc.

And I've lost just over 1.5 pounds this week, just like I was supposed to. I love this website!!

I posted in another forum that I'm bicycling a lot at a pretty high intensity, so I'm eating a lot, too, but maintaining a 700 calorie/day deficit. My fat loss has been offset by muscle gains in my right leg (I had surgery on my knee in January and had significant atrophy); however, I've lost two notches on my belt over the past month, and I'm almost to the next (tightest) notch, so I'd say it's working.

My recommendation from this website was 1600 calories/day. Given my activity level, I'm burning about 4000/day (BMR + 1600 calories from bicycling), so I'm targeted at consuming 3300/day.
I consume anywhere between 1600-1800 cal a day.  My body is satisfied with that amount.  I am not very active person.  My weight loss has been up and down.  I lose maybe 1.5 lbs one week and 3.0 the next.  I may even gain 1-2 lbs one week. Since January 26th, I have lost 40lbs which is an average of 1.8 lbs a week.  Nice and safe. 

The weight didn't just come on overnight and it's not going to come off overnight either. 
I go between 1400 and 1800 ....  no exerise other than all the walking I do in the office ...

Currently loosing about 3-5 lb a week.  But then I am 280 right now =)
I work out in a gym for 2 hours 3 times per week.  I have a job where I walk or stand a lot.  This website gave me a 1380 calorie goal, but I shoot for 1500 to 1800 depending on if it is a workout day.  I have lost 7 lbs in 3 weeks.  I have 60 lbs to go.  I am just starting but this has been the most successful weight loss and control I have ever tried.  I tried the Atkins but quickly got bored with the selections.  When I stopped the diet, I gained 10 lbs more than where I started...what a disaster.  I have decided that "diet" is a cuss word.  With the help of this website, I am making healthier diet choices and eating a little less.  I am also eating throughout the day with small meals.  I don't feel hungry all day except right before I go to bed.  I resist this urge, fall asleep and don't wake starving.  I tell everyone who will listen about this website.
I calculated (several ways including the BMR that IX posted above) that I burn 2700 calories a day, including 45 minutes worth of walking. Consuming 500-1000 calories less than that should make my body happy and encourage it to get rid of the fat, so I'm consuming a total of 1700-2200 calories a day. Usually 1800-2000 calories.

I need a fair amount of fuel because I'm male and almost 60 pounds overweight. Heavy people burn more, and people with more muscles (such as guys) burn more. NB: the 1200 calorie minimum thing is for women, especially less active ones.
Edited Feb 21 2007 13:09 by lollipopfairy
Reason: Removed member's real name by request.
then I don't get it. I kept my caloric intake around 1000 a day for over a year. I lost 75 lbs in 7 months and it has stayed off for over a year. My doc says I am healthy and my bloodwork is normal. I exercise daily and hard. I am also small and shoert, lol. So what gives?

Louise.
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