How many calories should I consume a day?

Tigerbolt

I recently started dieting three months ago to lose the weight I gained and get to a normal weight. I am still learning a lot about nutrition and counting calories, so I would appreciate any help. I do weigh and count my calories using a scale.

I'm a 5'6 female and I'm 200 pounds. I am also 22 years old. I am mostly seldomly active due to working all day at a desk, but I do exercise 5 times per week, about 60 minutes each day by walking at lunch and a little at home, so I sometimes I am lightly active. I have been eating 1,500 calories per day without counting the exercise calories I burn and my goal is to hopefully lose 2 pounds a week. MFP says I should be eating 1,200 calories a day in order to lose 2 pounds a week. I wanted to know if I should be eating less like 1,200 to 1,300 calories a day since I'm not very active or should I stay at the calorie range of 1,500 if I want to lose 2 pounds a week? Please let me know what you think my calorie range should be without the exercise calories included or if you have other suggestions.

shadow2soul

MFP is expecting you to eat exercise calories, which is why it gives you 1200 when you choose 2lbs per week loss. So it's a NET 1200 to lose 2lbs per week.

However, I put your stats into a TDEE calculator and with no exercise came up with this:

Approx Sedentary TDEE: 2023
20% reduction: 1618 for approx 0.8lbs per week loss with no exercise.
So if the above is correct and you eat 1500 calories per day, then to lose 2lbs per week you need to burn an extra 500 calories per day through exercise.

Now if we look at your TDEE with exercise:
Moderate Exercise TDEE - 2613
20% reduction: 2091 for approx 1lb per week loss with your exercise
My guess would be the 1500-1600 calorie range would get you approx 2lbs per week loss

1stplace4health

shadow2soul wrote: »

MFP is expecting you to eat exercise calories, which is why it gives you 1200 when you choose 2lbs per week loss. So it's a NET 1200 to lose 2lbs per week.

However, I put your stats into a TDEE calculator and with no exercise came up with this:

Approx Sedentary TDEE: 2023
20% reduction: 1618 for approx 0.8lbs per week loss with no exercise.
So if the above is correct and you eat 1500 calories per day, then to lose 2lbs per week you need to burn an extra 500 calories per day through exercise.

Now if we look at your TDEE with exercise:
Moderate Exercise TDEE - 2613
20% reduction: 2091 for approx 1lb per week loss with your exercise
My guess would be the 1500-1600 calorie range would get you approx 2lbs per week loss

Pretty cool! That was nice of you. 1200 is way to low. People think it's universal. I learned that the hard way. Since I'm very active, I needed more calories & now I'm finally losing weight.

giamegan

1200 is really low, i cant imagine why people think that it is universal all over, losing weight is just simple maths

uconnwinsnc1

It is going to be a bit of trial and error. Take measurements and weigh yourself at the same time wearing nothing after taking a crap a twice a week or so. It is an exact science but we don't know the exact amount of calories we maintain on so you have to do a bit of testing.

runningforthetrain

I logged for 3 months and lost very little. What I gained however was knowledge of my true maintenance calorie intake which is about 1450 including my exercise habit currently. So now I try really hard to eat 1200 a day so I can lose, but usually I am so hungry I do 1300 to 1400. I've lost 4 pounds in about 3 1/2 months. Not what I wanted- but, found it is what I seem to be successful with- and not REALLY cranky and hungry. It is so great to know the real number which in my opinion can truly be found empirically.

Tigerbolt

Thank you all for your opinions. I do believe that 1,200 calories a day is pretty low.

I do have a few questions shadow2soul if that is alright. I'm still learning about calorie intake and nutrition, so it is a bit confusing for me. Is it better to follow the TDEE calculator rather than the MFP calculations? I am glad to hear that eating around 1,500 calories is good for me. You said in order to lose 2 pounds per week, I would need to burn 500 calories per day. That's not possible for me at the moment since I work overtime a lot and am lucky to burn around 160 calories a day. Some weeks I am only able to exercise 3 times. Since I'm not able to burn 500 calories a day, would it be better for me to cut back some calories like down to 1,200 in order to make 2 pounds a week?

galprincess

when I started I was 173lbs at 5ft5 it had me at 1200 cals I learnt fast that I could eat 1800 and lose 1lb a month that was fine for me as I wanted to do it slowly well in 210 days ive lost 35lbs and am healthy, I work out 3-5 times a week usually boxing running or a jillian michaels dvd. I am now 140lbs and can still eat 1660 calories a day and lose, the numbers are a guide but I treat weight loss like shopping calories is my currency food is my shopping I want to get as much food for my calories and still be rich in weight loss so far so good I do have chocolate most days just a treat size bar but it does work.

Tigerbolt

Thank you gal. It's really nice to know that I would be able to eat the same and still lose weight. Congratulations on all the weight you've lost! That really is amazing It's nice you are also able too have some chocolate!

giamegan

giamegan wrote: »

1200 is really low, i cant imagine why people think that it is universal all over, losing weight is just simple maths 200 calorie meals

TimothyFish

giamegan wrote: »

giamegan wrote: »

1200 is really low, i cant imagine why people think that it is universal all over, losing weight is just simple maths 200 calorie meals

1200 is the minimum recommended number for a woman. Since some people have a TDEE that is very low, they will be given 1200 as the weight loss number instead of their TDEE minus 1000 or 500.