i wanna switch to maintaining (actuallly i would like to lose a few more pounds but im pretty happy overall where i am..) anyway.. im 19, 5'6", 132ish..
i work out (CArdio and strength training) like 2-3 times a week (it used to be a lotttt more except now that im home for summer im busy with work and everything) plus i do abs like everyday and at work im always standing/walking .. and i was just wondering.. i eat around 1300-1500 cal a day and i was just wondering how much to increase my cals, and how quickly? im really nervous to eat more esp since i dont work out as much as i did at school. advice and encouragement pleaseee? :)
depends on how long you work out each time...at moderately active these are the recommendations from phord.com
Your Estimated BMR (calculated at http://phord.com/cc):
BMR=1383 :: RMR=1660
Your customized recommendation:
EAT 1484 calories :: BURN 2144 calories :: LOSE 1.32 lb per week
So, you were eating the perfect amount to lose, but you should be able to eat a minimum of 2000 and maintain. you can start with 1800 for a week and observe how your body responds then increase to 2000, but you'll likely retain water during that first week and it might take a little while to adjust so i wouldn't be too quick to make modifications after you increase. i hope that helps :)
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