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Right amount of calories?


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Hello! I am 19 years old. I am 5ft5in tall and currently weigh 177lbs, down from 195lbs. I am on a diet of 1500-1600 calories a day and I am curious about whether or not this is the right amount of calories. I have hit a weight plateau and I am worried I need to cut my calories down more but I do not want to develop the eating disorder I had as a child :/ Any help would be great! Thank you and have a splendid day! :D

14 Replies (last)
Search on google to figure out your BMR to get the amount of calories u r supposed to eat and subtract 500 cals a day n u r supposed to be able to lose a lb a week

@valerie

You do not find your BMR n eat 500 calories less. You do not eat below your BMR that is the amount of calories / nutrition you need to stay in bed whole day.

 

@sabreekoonce

Your BMR is 1,614. You should not be eating below that. And as a 19 year old you should be eating another 200 above that. You may not grow any taller but your body continues to grow till about 21 so you need the nutrition for that.

I appreciate you do not want to be overweight either but do not try to achieve this by eating too low. Eating low levels aside from not giving your body enough nutrition causes your body to slow down its metabolism making it harder to lose weight. You try to maintain weight loss by decreasing eating further n u end up with ED n malnutrition.

I suggest you up calories about a 100 a week till you reach 2,000. At first you may see a slight weight increase mainly due to water retention associated with eating more but body will adjust. In the meanwhile up your daily calorie burn by increasing exercise. As your metabolism picks up you should start to lose weight again. At which point you can lower exercise levels. Get in good habits like "take the stairs" at your age if you ate about 1,800 to 2,000 n remained reasonably active and added on 30 min brisk walk every alternate day or more if you can you should achieve a healthy weight loss.

If you have the time n inclination to do so some weight training to replace the walk would be better to maintain muscle mass n metabolism while you are on a daily deficit diet.

 

I am 13 and weigh 144 my bmi is 21.9 and I eat 1300 to 1600 I don't eat that much and I am 5'8 ( but that's just what I eat ) I think that ur r eating right

@loseweightnowbri

On your stats you need to be eating 2,021 calories a day if you are inactive. Low activity 2,384 moderate 2,724. While "1,300 to 1,600 may just be what you eat" does not make it enough. Effects of malnutrition will not show for a long while. Your concentration, your performance in eduction sports etc will be below average. I guess you'll just blame that on genetics. Your metabolism will slow down (adaptive thermogenesis) You will need to reduce calories further to coninue losing weight. ED, Anoroxia comes to mind. Are you aware malnutrition can cause some types of cancer. I can go on if you want. This is damage you do to yourself over time. Once you get there it's too late to reverse. These are the days of the internet. There is a lot of info out there. Don't take my word. Go google it. Try the following link as a start.

http://www.bcm.edu/cnrc/healthyeatingcalculat or/eatingCal.html

But what if I'm not hungry
What do I do to get extra calories

When you make a habit of eating less you don't feel hungry after eating small amounts. As you slowly increase this will solve itself. Also you can add low volume, calorie intensive foods like nuts n avocado to your diet. 100 gms of peanuts will give you 615 calories.

Dont cut calories as the first post said, that is stupid.  You are doing a good job so far.  I know you hit a plateau but you could try and adding in some exercise if you havnt already.  That way when the plateau breaks you will begin to see. It may take a while to break through a plateau, they are plateaus for a reason and that is a mental struggle of toughness in itself.

Original Post by AjithGunawardana:

@valerie

You do not find your BMR n eat 500 calories less. You do not eat below your BMR that is the amount of calories / nutrition you need to stay in bed whole day.

 

@sabreekoonce

Your BMR is 1,614. You should not be eating below that. And as a 19 year old you should be eating another 200 above that. You may not grow any taller but your body continues to grow till about 21 so you need the nutrition for that.

I appreciate you do not want to be overweight either but do not try to achieve this by eating too low. Eating low levels aside from not giving your body enough nutrition causes your body to slow down its metabolism making it harder to lose weight. You try to maintain weight loss by decreasing eating further n u end up with ED n malnutrition.

I suggest you up calories about a 100 a week till you reach 2,000. At first you may see a slight weight increase mainly due to water retention associated with eating more but body will adjust. In the meanwhile up your daily calorie burn by increasing exercise. As your metabolism picks up you should start to lose weight again. At which point you can lower exercise levels. Get in good habits like "take the stairs" at your age if you ate about 1,800 to 2,000 n remained reasonably active and added on 30 min brisk walk every alternate day or more if you can you should achieve a healthy weight loss.

If you have the time n inclination to do so some weight training to replace the walk would be better to maintain muscle mass n metabolism while you are on a daily deficit diet.

 

I have never eaten 2,000 calories in a day :O I am a vegetarian and lactose intolerant, I do not like most sweets, and anything fried makes me feel queasy. I usually can get up to 1800 max.

1,800 calories is workable 1,500 as per your first post is not. Vegetarians eat nuts. No lactose. 100 grams 615 calories. Find calorie dense healthy foods. Avocado for example.

If you " have never eaten 2,000 calories in day" but have put on weight you should probably check with a doctor. Thyroid ? 

peanut butter...nuff said

I am also going on 11th year vegetarian with lactose issues lol

Original Post by AjithGunawardana:

1,800 calories is workable 1,500 as per your first post is not. Vegetarians eat nuts. No lactose. 100 grams 615 calories. Find calorie dense healthy foods. Avocado for example.

If you " have never eaten 2,000 calories in day" but have put on weight you should probably check with a doctor. Thyroid ? 

No, it was from my birth control >.<

Do you count the soda ypu drink (your profile) in the calories you eat ?

I stopped drinking soda entirely.

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