Recommend Caloric Intake - HELP!

I just started here on CC and am currently at 200 pounds (this seems to be the weight at which my body hovers if I don't watch what I eat at all). I've decided to set a GW of 170 and see how I feel once I get there. I'm more concerned with how I look and feel as opposed to the number, so if I get to 180 and I look great, well then I'll look more towards maintenance or just slowing down my weight loss. I don't want to be skinny, just average and toned. I'm come to terms with the fact that I'm cursed/blessed genetically with wide hips and large breasts, so that's going to play a factor in how the weight is distributed, and therefore, how I look. I just want to get to a place where I'm happy with how I look.

I do have a history of ED's (lowest weight was 130 I believe and at 130-150 I looked way too skinny according to people in my life, and myself after looking back at photos). I am trying to not be obsessive about my weight loss but I already see a trend towards that - that's why I'm asking for help.

With that said, I've been trying to figure out how many calories I should be taking in to lose the maximum (healthy) amount of weight per week. I've gone over the different formulas, but each time I received a number that just seemed too high - around 1700. I feel that it is too much and it's starting to cause some real anxiety and frustration. I've only logged in two days - yesterday was 1438 calories and today was 1621 calories. Today was higher because I attended an MLK BBQ - red meat and alcohol, two things I almost never consume, so the first log was a more accurate description of my diet.

I'm aiming to start eating breakfast again - instant oatmeal or low fat yogurt with grape nuts or occasionally some Special K cereal. For lunch I normally consume a sandwich with chicken, cheese, no-calorie mayo, mustard and spinach, and some reduced fat cheez its on the side. Dinner is almost always a green vegetable (most often brocolli or asparagus grilled or steamed), grilled chicken and some whole wheat pasta with sauce. I use no-calorie cooking spray, no-calorie mayonaise, light calorie butter (if necessary) and only drink no calorie beverages (water, iced tea, diet soda) and occasionally have reduced calorie cranberry juice.

I'm aiming for working our for an hour five days a week (e.g. 30 minutes on elliptical and 30 minutes on stationary bike). My current stats are:

Age: 20

Height: 5'9

Current Weight: 200 LBS

Goal Weight: 170 LBS

Measurements: 38F - 34 - 44

If anyone could help me figure out an appropriate caloric intake (preferably no more than 1500 or 1600 calories). I first had my goal at 1400, then changed it to 1500. I know the required intake is 1200 and the average human being should loose weight at 1500 calories, but I'd like to lose the maximum 2 LBS a week and keep it off!

Thank you!

P.S. I read several places that it's best to eat something after working out, so I chose Special K Cereal and Lactose Free Skim Milk (which I don't drink afterwards, I just don't like dry cereal) tonight. Is this true or should I stay away from this practice? It put me over my calories so I felt guilty, or that I should have had yogurt instead, but I don't want my body breaking down muscles mass like the articles warned.

Goal date being April 31st.  Height 5'9, weight 200, goal weight 170 on April 31st (that would be about 8lbs a month), age (estimated 25), activity level- light.

I get 1550

I would not eat less than that.  You can also zig, zag- just be sure to plan.  Eat 1350 one day, and eat 1750 the next (you can use it on a friday night for drinks).  Or 1500 a day and add a little more on the weekend.  Sounds like your calories for the past couple of days have been right on.

Taking care of yourself and being healthy doesn't have to be punishment :) Not sure about benefits of eating post workout.  But I dont think it could hurt.

If you're active for an hour, five days a week then you're between 'light' and 'moderate' exercise.  Which (assuming you're in your twenties) works out that you need between 2400 and 2700 to maintain your weight.   To lose weight, therefore, 1700 sounds absolutely right.  And I would suggest you aim for 1600-1800 as your zig-zag... not much lower than that.

If you eat too little it can be counter-productive. Not only because of your eating disorder history and the risk of plunging back into destructive behaviours.  If you make weight-loss unpleasant it's more likely that you'll give up.  If you routinely undereat you're more likely to overeat or binge at some point.  If you undereat too badly you can end up stalling your weight-loss for weeks on end.

Aim for a smaller loss each week... 1 - 1.5lbs only.  Be very happy if you lose 1lb, thrilled if you lose 1.5lbs and amazed if you lose 2lbs.  As you lose weight you'll need to trim your intake.  If you start too low you've got nowhere to trim to.   It's better to lose it slowly, safely and permanently than to rush things, risk making yourself ill, losing control and yo-yo-ing back to where you started.

I am the same weight as you and calorie count suggests I eat 1650 calories a day to get to my goal weight. I think your goals are very reasonable and I think the comments were right on. I would tell you consistency is key. You can do anything you set your mind to. You can do this Yes you can!

Courtney, I think Jane and Sush are right on - 1600-1800 calories sounds about right. 

Do you know what the K stands for in Special K?  Krap!!  It's highly processed, not very filling and almost devoid of fibre.  Look for a whole grain cereal to replace it.  You might find the cereal has more calories but it will be much healthier and much more filling.

I love a post workout shake.  I mix a 1/2 cup of orange juice and rice or soy milk, 1 scoop of protein powder, 1-2 tbsp of carob or cocoa powder and 1 banana and blend.   To trick yourself into thinking you are drinking more without losing flavour, you can add another 1/2 cup of water and 1/2 tsp of guar gum, a natural thickener.  The potassium, the protein, the simple but natural carbs will speed muscle growth and recovery and you should feel a big difference, compared to taking nothing.  Best of all, it's so filling, for me it replaces a meal or a big snack, which isn't bad for about 300 calories.  You kill two birds with one stone.  I don't have to eat for 3 hours or more after a workout with this shake.

Also, forget about the instant Oatmeal.  Its mostly sugar and the oatmeal is so processed, I'd be dubious of any healthy claims.  I make my own "oatmeal",  a mixture of oat flakes, rye flakes, spelt flakes, amaranth, flax seed, toasted wheat germ, etc. or basically any whole grain or seed I can get my hands on.   I cook up a big batch (enough for 3 or 4 days) and store it.  If I can't eat it all for some reason, I just freeze it in single or double servings and pull it out when I am in a hurry.   I flavour it mostly with chopped prunes or dates, berries, fruits, whatever you have on hand.   It's never the same twice but it's always good.  If you don't find it sweet enough, you can sweeten it with some stevia, a natural no calorie sweetener, or even a tsp of brown sugar on top, or honey or maple syrup.  That's far less sugar than in instant oatmeal.  My dad has been eating this breakfast forever and he eats an absolutely unbelievably large portion.  A heaped up, large breakfast bowl, often with added fruit, milk etc.  He's 80, in near perfect health, 5' 9" and 135 lbs!!!

I'd also be fine tuning what you eat.  I don't believe in pasta of any kind.  It's still a processed food.   Nutritionally, you are far better off eating whole grains like quinoa, millet, oatmeal, even brown rice, although that would be my last choice because of it's lower nutritional content.   See if you can find some quinoa to begin with.  It is very easy to cook, very light tasting with a nutty flavour and readily absorbs all flavours.   You can eat it with pasta sauce or anything else you want.  Just make sure you rinse it first to remove a slightly bitter coating it has, naturally of course.

Other than that...keep up the great work!!  You will reach your goals!!.  

Oh I forgot to mention one thing.  You know a lot of women would kill to have the body you have now!!!!...lol...

Tortoisewins - Thank you very much. I will aim to not eat less than 1550. CC will not let me choose a date earlier than May 5th, saying any earlier to "too agressive". I also forgot to include my age (oops!) as 20, but I'm sure 5 years doesn't make much of a difference.

This is also the first time I'm heard about zig-zagging! It makes sense and is pretty simple, but I guess I just didn't think of it.

gi-jane - Yes, I am in my twenties (I forgot to include that..oops!) - I am in fact 20. I will set my goal caloric intake as 1600-1700 (and not beating myself up for occasionally going up to 1800 for special occasions!). Your statement about making weight loss unpleasant really struck a chord with me! The bit about stalling weight-loss scared me straight. Thank you for the realistic insight! Thank you so much!

sushicantny - Your words of encouragement really mean a lot to me!

johnnypeso - Thank you for all your help! I'll definitely take all of that into account! Oh and thank you for that last comment - definitely something nice to wake up to! hehe. I listed those because I know it's also important to be happy about losing inches, as well as the fact that I know that BMI isn't really correct for me. When I was in the lower to middle end of my "correct BMI" I was medically unhealthy. The upper "normal weight" BMI seems to be just fine for me. Even at 130 I still couldn't fit into less than a US size 8! Basically I've come to terms with the fact that I'm not meant to be "skinny" and I'm okay with it .

I will count my blessings though that at 200LBS no one is the wiser - especially my boyfriend who, weighing less than me at 150LBS (age 25, 5'10) thinks there is "no way in hell" (and we're incredibly honest with each other) I weigh any more than 30LBS more than him- I don't correct him! haha. I guess it probably has to do with the fact that I'm pear shaped (I believe this is the correct term), not apple shaped, and therefore carry the majority of my weight in my hips, followed by my bust - not in my stomach.

If you're only 20 you should actually up the CC recommendation a little.  It's designed for the over 21s and it really does make a difference if you're not getting enough.  Really go for the 1700...... don't skimp.

gi-jane - I didn't realize that my age would mean I require an increase in caloric intake. I completely forgot to post my age and didn't question what age this site was intended for. Thank you very much. I feel a lot tortoisewins arrived at 1550, due to the fact that she calculated that amount using an estimated age of 25 years.

Thank you very much! I feel much better about my consumption, considering that it was below 1700 both days (but I will aim for 1700 each day, and take off a big on a weekday or weekdays that I know I'll need more for the weekend, so I don't feel guilty for cheating). I think my perception comes from the notion that 2000 is average and 1500 is necessary to lose weight - although I know that isn't true for everyone.

I will take all of this advice into consideration and practice, and look to you helpful people on CC for support! I don't ever want to go back to having an ED, and I want to do this the healthy way! I'm not looking to be "skinny" (I've gotten over that) - just toned, fit, happy and healthy!

I'm a girl, but I've got to tell ya, hon, I think you're beautiful.

I also think you have a really good mind-set going into this. As has been mentioned, don't starve yourself. That's the main thing. If you're working out daily don't forget to take that into consideration... Allow yourself a few more calories on the days you have a good work-out... Less on your lazy days.... But again, don't starve your body! It won't help you lose any and you'll feel like crap.

Hang in there! I know you'll be feeling great in no time.

Also I calculated your activity level as light.  But like Jane says- if you are doing an hour a day 5 or so days a week- definately go 1700.  You'll need it!!  :)

tortoisewins - Well, Light is better than Sedentary, haha. So far my busy schedule doesn't really allow more than 1 hr and it's about to get busier with student teaching coming up.

and thank you so much for your help. I'm actually finding that I don't need to change what I eat, just when and how much. I also need to watch snacking - it's easy to mindlessly snack on crackers while writing a paper!

I'm trying to keep up at the 1700 and so far doing alright, but I haven't exactly been hitting it, but I'm new at this, I'll get it right soon.

akela9 - thank you so much! oh my goodness you are so sweet!