Caloric intake.

cerise_noir

Hi guys!

I need help in working out my correct caloric intake to lose 2lbs per week. I am 33, 188lbs, 5'4" and am mostly sedentary with around 5 hours of household chores/pet chores, 30 minutes of body weight + 15lb dumbbell exercises 4x weekly, cardio 2x weekly with 1 rest day. Sometimes I throw in some extra cardio, but that's not every week. I sleep for 8-9 hours. I've tried many calculators online and get vastly different results. Currently I am at 1555 (which I feel is too low) doing flexible dieting, and my macros are carb 30%, fat 40%, pro 30%. I'd rather ask you all, as you've been there and done that. I don't really weigh myself regularly, and measure monthly. What I was wondering is, could I be eating more and losing 2lbs every 1-2 weeks?

DeguelloTex

Do you want to lose two pounds a week or two pounds every one to two weeks? That could be a doubling or halving of your deficit, which is typically pretty substantial.

If you think 1555 is too low, what are you losing at 1555? That might give you an idea of what you can lose on an intake that isn't too low.

cerise_noir

Currently, on 1555 I am losing 1-2lbs every 2 weeks, and sometimes I stay the same. It varies, though, which I understand as weight loss isn't linear. What I was wondering is if I could possibly eat more and lose at the same rate or even more, or if I am okay with where I am. I was also wondering if 2lbs/week was too aggressive for my goals (my goal weight is set to 130lbs). I would like to achieve a 2lb weight loss if it was safe for me to do so.

I guess I'd like someone to confirm my numbers, and correct them if needed.

DeguelloTex

No, you can't eat more and lose at the same rate or even faster.

A lot of people will tell you that two pounds a week is too aggressive for someone with 50 pounds to lose. I don't generally think of it that way, but it does seem like you're looking for a way to justify eating more. That's often a sign that your deficit is too high. Which is fine, that's not a criticism.

It sounds like you're losing a reasonable, though non-linear, amount. Since you think that 1555 is too low, though, it might be easier for the long term to bump that up, lose a little more slowly, be more patient, and see how it feels eating more and losing a little more slowly. As you lose, your calorie requirements will decrease.

cerise_noir

Okay. Thank you. I was just wondering if I was in fact eating enough for my stats. I've had trouble with this in the past, so I want to lose weight right this time around. The reason I asked about my caloric intake was the fact that I would have to decrease as I get closer to goal, so I was just making sure I was on the right track. Thank you for your insight. I will increase just a little and see how that goes for a month or so, then reassess.