Weight Loss
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Any females 5'3, how many cals do you eat a day?


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Hi Everyone,

I've been browsing for a few days on the forum and saw this question asked for those that are 5'6.  I am female, 5'3, 150 lbs, I would like to get to 120 by October.  I just wanted to do an informal survey as to how many cals you girls are eating that are around 5'3 and if its working for you.

I do exercise, I try to do something every day, but standard is Spin Class on Monday, Thursday and Sunday.  Tues, Wed, Thurs, Saturday I do other cardio at the gym - elliptical, arc trainer, treadmill for about 1h20mins.  I also lift weights on Tuesdays, Wednesdays and Fridays in the mornings.  I do double up on workouts on some days, but it helps me spend less time at the gym per session and double workouts I heard are good for keeping the metabolism going all day.  I am in good shape, just a bit on the fat side - too much eating/drinking in the winter.  I'm over that now, and need to eat better.

Thanks!
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I don't know how much this will help, but I'm 5'2", 167 lbs and I try to eat about 1400 calories a day, total (after working out).

Try using some of the tools on here though.  The Allowance one will tell you approximately how many cals you should consume according to your age, height, current weight, goal weight, and goal date... i think.  Try it!

Edited to include: total (after working out) <~ at the end of my first sentence... wasn't totally clear before.
With your level of activity you'll need more than 1400 calories.   You'll probably need atleast 1700 or MORE pending how much you exersise.

Definitely give the tools on this site some time and go by their guideliness.

However the rule of thumb is you need 1200 calories minimum + whatever calories you burn through exercise.

If that's 600 calories one day... then you need to eat 1800 that day.

People get into their minds though that they don't need to eat that much and that leads you down a very dangerous path.   Expecially considering how much you work out.   The last thing you need is to be doing so much right but just not eat enough because you think eating less will help you lose weight faster.

It's all about ballance... highly active people NEED more calories.
bump!
5'3" - 184 - 1350  calories when I don't work out. :D
5'2" - 108-110lbs

I eat 1300 cals + whatever I burn thru exercise. =)
5'3" 112 lbs...I eat 1800-2000 calories per day 5 times a week, and then I allow myself 2 days per week where I eat between 2500-3000 calories.

I do 5 miles at the gym every weekday (with weekends off)...and strength training 3 times a week.

Actually haven't had much luck losing at all, but I don't think I can cut my caloric intake without feeling hungry. As it is, the bulk of my calories come from foods like brown rice, greek yogurt, steamed veggies, fresh fruits, Luna bars (eat like four of those a day), soy milk, and grilled turkey and fish.
I tell you, I am quite confused about this post.  How many calories you eat is not determined by height.  No matter how tall you are, your body burns calories based on your weight and level of activity.  So I dont quite 'understand' why height is the important factor?

Height only determins how tall you are and how much weight your body should hold to be healthy.

No matter how tall you are, your body has the same sized organs.

Someone that is 5" tall and weighting 200 pounds burns the same amount of calories as someone 6" tall 200 pounds.

The level of health only changes, BMI changes because of body size... but calories consumed only differs to change the goal weight.

So someone that is 300 pounds and 5'3 must consume more than someone 110 pounds and 5'3.
Thanks for all the responses!  You guys that are like 110lbs, aren't trying to lose weight are you?

In response to the last post, x17star17x, I do think that height matters.  It is more likely that someone that is 5' and 200lbs has a MUCH higher percent body fat than someone who is 6' and 200lbs.  Thus the 5' person would burn less per day due to the fact that fat is highly metabolic inactive compared to muscle.  The 6' person would have a much less percent body fat and thus more muscle weight resulting in a higher amount of calories burned per day.

I'm just trying to figure out what people my height eat in terms of calories during the day.  I tend to eat a bit on the low side and then I get tired.  I figured 1500 cals should work, but I don't feel like I lose on that amount, so I tend to eat less.
I'm 5'4" and about 140lbs. I try and aim for 1200 cals when I am doing nothing. On days I excerise I eat whatever extra caloried I burn off which is rougly 200 cals (so I would be eating 1400 for those days)
I'm 5'3 1/2 94 pounds and I eat about 1700-2000 a day
Female, 23, 5'0, 200lbs burns Sedentary 2000 calories
Female, 23, 6'0, 200lbs burns Sedentary 2100 calories

Yes someone of taller statue will burn slightly more than someone short.  But a foot taller only shows a 100 calorie difference.  Not much by any standards.

Female, 23, 5'3, 300lbs burns Sedentary 2600 calories
Female, 23, 5'3, 120lbs burns Sedentary 1600 calories

SEE the difference?  Height is not the factor, weight is.  Which is what I am explaining.  The reason for the post just doesn't make sense.
Your calorie consumption seems to be on target.  Your weight is a variable of several factors.  What body type are you? Endo-, Ecto-, or Mesomorph?  Are you more on the muscular size? Also, how much water do you drink in a day?  I am a figure competitor and I eat clean all year around.  It's not necessary to follow my diet which contains 5-6 meals a day and a consumption of 1-2 gal. of water a day; however, it is essential to get at least a liter of water in and try to spread out your meals.  The more you eat the more it feeds the metabolism.  Now when I say more I don't mean eat a lot at one sitting I mean in the sense of quantities per day.  Eating every 3 hours is good to keep your metabolism stimulated.  Feel free to contact me for any additional questions.
im 5'3 and 136 lbs..i eat 1200 a day...and i work out and burn around 5-600 each day. minus sunday..

i usually will have an apple or something after i work out but i dont eat my calories back. should, but dont.
It's not just a matter of height, but also weight, etc.  I weigh 186 and am trying to get down to around 135, I tend to eat about 2000 calories, but I also work out and burn about 600 calories nearly everyday (I eat less on days I don't work out). This works for me- I've lost 24 pounds so far- but I know it can be too much/ little for others. 
#15  
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Hi, how long did it take you to lose 24lbs doing this.  I just started yesterday - I weight 178 5'4" and started at 1200 calories trying to burn about 600 a day - close to the same as you.   Just curious how long it took you.
#16  
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I am 5'3" and I eat 1500 calories a day , sometimes less.

I'm a diabetic and I'm suppose to eat 6x's a day . None of this plan that the doctor gave me is working for me. I need to lose about 100 pounds.
im 5"2ft(i think) and weigh 110 pounds i eat around 800 kals-1000kals a day and i have 1 day a week were i eat around 1800kals and i try to exercise for 30 mins everyday but i find it hard to lose weight
I'm 5'2" @ 150 with a small to medium frame.  As a generalization I would be considered lightly active (office work), but do exercise.  I am supposed to have 1360 a day, but I generally consume between 1050 and 1350, occasionally as high as 1800.
#19  
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5'3" @ 101-105 pounds (depends on which scale im on..weird). I eat at least 1200 calories a day...its very hard to go 16-17 hours awake eating anything less than that, and sometimes i eat up to 2000 calories. But i exercise everyday, hour or so of cardio and some weight training...but my weight loss has stopped...dunno wat happened!
Um.. this post is for azhangie and girlywhirly (and those who wants to weigh less than 100lbs)

*ehm* you girls realize that you are already at more than healthy weight, right?  girly, glad you still have a day that you eat more than 1000kcal. But regardless, the reasons you guys are not losing weight are:

- you are already there. Your body knows what is good for itself and for it to be able to function.

- you eating less than what is necessary to stay alive, hence your body is working harder to store every morsels you eat.

So, azhangie, you're good. Stay there. Eat. :) Exercise, yes please. The only way to go now is to focus your workout to create definition (to tone your body). Weight is irrelevant. Shift the balance a little bit towards the weight training or make it 50-50 with the cardio.
Once you build that nice toned body/fogure, you will find that your body posture different, your clothes start fitting differently (in a good way). And throw away the scale. You CAN have a more slender body but weigh a bit heavier.

Think, would you rather be 95lbs but flabby & waiff at the same time, or, 105 lbs but sexy and fit and not looking fat to boot? :)
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