Weight Loss
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How do I know if I'm eating too much or too little?


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I'm 5 feet tall and currently at 148 pounds (age 20, female).  I entered this information into the burn meter and it said my BMR is 1640.  It says to lose 2 pounds a week you are supposed to have a deficit of 1000 per day through exercise and diet.  But if I have a deficit of 500 calories that would put me at consuming 1140 calories per day... but it also says you're not supposed to go under 1200?  

 

Can anyone tell me how many calories I should be eating?  I'm not sure that I'm eating the right amount.  Also, on days that I exercise how many calories should I eat?   I really appreciate the help!  Thank you!

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It's not healthy to lose 2 pounds a week at your weight you should probably shoot for one or one and a half.  For weight loss you need to consume 1310 with little or no exercise - if you exercise you need to consume more.

I know you're right on the cusp of the "under 21 rule" but you should keep it above 1500 until you hit that age. It's ok to lose weight a little slower than the absolute maximum safe speed.

How much are you eating now? If you're completely sedentary, then somewhere around the 1600-1700 mark should be ok, but don't be afraid to go up if you are feeling tired, miserable, weak etc. If you're exercising then you need to take this into account. Often people eat back 50% of the calories they exercise. Also, if you have a job that involves walking or standing such as retail, hospitality or if you're pretty active at home then you can go up to 1800-2000, or even more. Because you're short, most of your deficit will have to come from exercise.

Try playing around with a few numbers and see how your weight changes. Don't be discouraged if you see a gain, particularly if you've just started working out as muscles tend to hold onto water when they've been used more than they're used to.

I'm currently around 146 and if I am lucky I can get a pound a week.  I average 1500-1600 per day but I'm a lot older than you, 43.  Shoot for a 500 cal deficit/1 lb a week.  If you try for too big a one, usually your body will resist and make weight loss even slower.

#4  
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I have the same question...

Here are my stats:

Age:30

Height: 5'11"

Weight: 232lbs (so far have lost 1lb..but hard to tell if that 1lb is legit or not)

I started exercising at the 1st week of this month. I exercise 3-4 days a week for an hour each day doing the elliptical trainer and the stationary bike. I also do weights like maybe once or twice a week depending on how I feel. I sometimes do water aerobics just to change it up a bit.

According to the calorie counter, to reach my goal weight of 175 by August 2011, it says I should eat about 2100 calories per day with a moderate activity level.

To reach a goal weight of 200lbs by June 2011, it says I should eat about 1910 calories a day with a moderate activity level.

Both of those calorie numbers sound like a LOT to me while on the weight loss journey. So I was putting myself at a 1600/day limit....am I sabotaging myself by doing so? Also I know this site is just a guide as to how many calories I should be eating, but what should I be doing to be as close to accurate as possible? Should I eat 200-300 calories MORE or LESS than what this site is saying? Do the exercises I do burn 100 - 200 MORE or LESS than what this site is saying? How really should I be counting all this?

#5  
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BUMP^^^ I need answers here...lol

Original Post by msteek:

I have the same question...

Here are my stats:

Age:30

Height: 5'11"

Weight: 232lbs (so far have lost 1lb..but hard to tell if that 1lb is legit or not)

I started exercising at the 1st week of this month. I exercise 3-4 days a week for an hour each day doing the elliptical trainer and the stationary bike. I also do weights like maybe once or twice a week depending on how I feel. I sometimes do water aerobics just to change it up a bit.

According to the calorie counter, to reach my goal weight of 175 by August 2011, it says I should eat about 2100 calories per day with a moderate activity level.

To reach a goal weight of 200lbs by June 2011, it says I should eat about 1910 calories a day with a moderate activity level.

Both of those calorie numbers sound like a LOT to me while on the weight loss journey. So I was putting myself at a 1600/day limit....am I sabotaging myself by doing so? Also I know this site is just a guide as to how many calories I should be eating, but what should I be doing to be as close to accurate as possible? Should I eat 200-300 calories MORE or LESS than what this site is saying? Do the exercises I do burn 100 - 200 MORE or LESS than what this site is saying? How really should I be counting all this?

 hi - we have virtually the same stats - ive been eating 1400 this week - is this too low???? im sooo confused...

msteek- You are pretty tall and starting out at a heavier weight so you can eat more and still have a good loss every week. I would classify you as moderately active with your workouts and just use that as your average for calories.  All of these are just guidelines and you may have to tweak for your body but I would definitely start out on the higher side for a few weeks and see how it goes.  Why eat less when you can eat more and still lose?  I don't base my cals for the day on if I worked out or not, just average everything for the week.  I am 5'5", 43, CW 146 and average 1500-1600.  I started at 227 last Jan.  I usually work out 4 times a week, cardio and weights.  I can lose about a lb a week doing this if I stick to my healthy eating, more of a struggle lately :)  Shoot for 1900-2000 per day and see how it goes. 

Original Post by elemis_addict:

Original Post by msteek:

I have the same question...

Here are my stats:

Age:30

Height: 5'11"

Weight: 232lbs (so far have lost 1lb..but hard to tell if that 1lb is legit or not)

I started exercising at the 1st week of this month. I exercise 3-4 days a week for an hour each day doing the elliptical trainer and the stationary bike. I also do weights like maybe once or twice a week depending on how I feel. I sometimes do water aerobics just to change it up a bit.

According to the calorie counter, to reach my goal weight of 175 by August 2011, it says I should eat about 2100 calories per day with a moderate activity level.

To reach a goal weight of 200lbs by June 2011, it says I should eat about 1910 calories a day with a moderate activity level.

Both of those calorie numbers sound like a LOT to me while on the weight loss journey. So I was putting myself at a 1600/day limit....am I sabotaging myself by doing so? Also I know this site is just a guide as to how many calories I should be eating, but what should I be doing to be as close to accurate as possible? Should I eat 200-300 calories MORE or LESS than what this site is saying? Do the exercises I do burn 100 - 200 MORE or LESS than what this site is saying? How really should I be counting all this?

 hi - we have virtually the same stats - ive been eating 1400 this week - is this too low???? im sooo confused...

I know 1900-2100 seems like a lot and counterproductive when trying to lose weight, but trust me, it's the right numbers. I'm not as tall (5'9) but I was in the 230s and higher, I was eating anywhere in between 1900 and 2200 calories. And I still eat this much now that I am in the 220s. You do lose weight eating this much because if you are moderately active, you're creating a decent enough deficit with exercise.

1400 calories is way to low. Rule of thumb is that you should never eat below your BMR.

msteek- I find moderate active to be not good and instead mark as light or sedentary and then add in exercise. This also makes you exercise. You are heavier weight and so you have a lot more to lose. This is one of those slow processes it came on slow and will not be off instantly. Losing 57 lbs in 6 months is a huge amount to lose. And so you need to do something that is sustainable. Try to eat the calories that calorie count says. Also as you go down in weight every 10 lbs redo the calculations as while you slim down the amount of calories you burn goes down. I'm your height( well 5'10'') and lost 44lbs last year and I am trying for another 22 this year. It gets harder and your calorie amounts go down as you slim down right now to switch from 164 to 154 by end march 19 it is telling me to eat only 1256 +  workout calories

9 Replies
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