How many calories should I eat?

AigreDoux

MFP says my goal is 1460 calories per day. I am 5'5" and about 155 lbs, would like to get to ~130. I weighed 120 when I got married 5 years ago but didn't have much muscle tone, so I'd like to have more muscle now. I work out with a trainer 1-2x per week and do some running on a treadmill and weights/TRX training at home.

I would go with the 1460 but I am still nursing my 8 month old daughter, not sure how many calories to add because of that? I seem to be able to keep calories around 1500 without being super hungry, but now I'm reading about if calories dip too low I could lose muscle and I am working hard to put on muscle!

TavistockToad

You can't really put on muscle and lose fat at the same time after newbie gains, do one then do the other, or do recomp.

AigreDoux

Ok...fair enough..but still not sure how much to eat to account for nursing at this point?

TavistockToad

AigreDoux wrote: »

Ok...fair enough..but still not sure how much to eat to account for nursing at this point?

It's usually 3-500 cals, but you'll just have to try it and monitor your weight loss.

AigreDoux

So 1700? What will happen if I stay at 1400-1500? Will I lose weight (fat) faster or will I lose muscle mass?

VanillaGorillaUK

I found something for you: http://kellymom.com/nutrition/mothers-diet/mom-calories-fluids/ "Consuming less than 1500-1800 calories per day may put your milk supply at risk "

I don't have your height and age, but my estimated calculation says at 1600 calories per day you will lose 1 lb per week. Based on the article above I would be worried to go below 1800.

I would add 3 low intensity exercise sessions a week (walking, cross trainer etc) where you burn 500 calories. You could then eat 1800 cals per day, lose 1lb per week and get the nutrients.

AigreDoux

Thanks, that's a good link. I am 5'5", 35 years old, MFP presets want me to have 1460 calories per day but that doesn't take into account nursing. I think I will try adjusting it to 1700-1800 and see how that works.

500 calories walking seems like an awfully long walk! I was estimating I burn ~100 calories during a 20-25 minute run. I don't think I can run 2 hours :-(

TavistockToad

AigreDoux wrote: »

So 1700? What will happen if I stay at 1400-1500? Will I lose weight (fat) faster or will I lose muscle mass?

Both... Whenever you're in a deficit you'll lose a bit of muscle. Ensuring you're getting enough protein and do some resistance training.

TavistockToad

AigreDoux wrote: »

Thanks, that's a good link. I am 5'5", 35 years old, MFP presets want me to have 1460 calories per day but that doesn't take into account nursing. I think I will try adjusting it to 1700-1800 and see how that works.

500 calories walking seems like an awfully long walk! I was estimating I burn ~100 calories during a 20-25 minute run. I don't think I can run 2 hours :-(

You can add breast feeding to your food diary (sounds random I know) to add those extra calories.

AigreDoux

So can I expect to get stronger while losing weight/fat and keeping a deficit, or can I only maintain?

ana3067

I found a "breastfeeding" calculator, and it gave you an extra 200 cals for maintenance (1820) based on your stats compared to their other normal calculator. This is without exercise included, so you'd log and eat back at least 50% of the calories you log for that.

Adjusting up to 1800 would be a good idea. If nothing you'll potentially maintain your weight, or if you forgo logging your exercise you may lose some. If you are losing too quickly (more than 1lb/week) then increase by 100 and monitor for a few week.s

VanillaGorillaUK

AigreDoux wrote: »

Thanks, that's a good link. I am 5'5", 35 years old, MFP presets want me to have 1460 calories per day but that doesn't take into account nursing. I think I will try adjusting it to 1700-1800 and see how that works.

500 calories walking seems like an awfully long walk! I was estimating I burn ~100 calories during a 20-25 minute run. I don't think I can run 2 hours :-(

My bad, I should have said 250 calories not 500!

At your height, weight and age it will take 30 mins of exercise (slow steady pace) to burn 250 calories.

Good luck

livb528

I am doing 2000-2200 calories per day but also am starting at 260. If I go any lower my milk supply starts to suffer and I have a cranky baby. She just turned 9 months and is not eating too many solids at this point. So I would just say to watch your milk supply and adjust your calories accordingly.