what is a good recommended calorie daily intake?

Blossom41290

i am 5 ft 4, weight 90kg ( 199 pounds). I want to achieve sustainable weight loss to my goal wight of 55kgs ( 121 pounds). I work a sedentry desk job mon - fri?. what would be a sustainable daily calorie intake for me?

i exercise 4-5 times a week for approxiamtely an hour?

smotheredincheese

Stick all your information in your profile and mfp will work it out for you

Blossom41290

smotheredincheese wrote: »

Stick all your information in your profile and mfp will work it out for you

Thank you . The problem i am having is it says 1200 calories and reading through alot of other posts on here, they say this is not sustainable and maintainable calorie intake.

jkal1979

What weekly weight loss goal did you choose? You will probably get more calories choosing 1 pound a week.

DaddieCat

jkal1979 wrote: »

What weekly weight loss goal did you choose? You will probably get more calories choosing 1 pound a week.

This entirely. A 2lb per week loss is really only for people who have more than 100 lbs to lose.

1lb or even .5 lb/week will be more sustainable.

Remember, weight loss is not a sprint, it's a marathon.

rainbowbow

Blossom41290 wrote: »

smotheredincheese wrote: »

Stick all your information in your profile and mfp will work it out for you

Thank you . The problem i am having is it says 1200 calories and reading through alot of other posts on here, they say this is not sustainable and maintainable calorie intake.

I personally think 1,200 is fine considering you have so much to lose. If you just can't swing it, you can try to eat at maintenance calories for your goal weight (around 1600). If i were you, i'd rather go with 1,200 until i was atleast 20-ish pounds within my goal weight.

PAV8888

A safe deficit is about 20% (25% while obese) of your total daily energy expenditure (TDEE)

A smaller total daily energy expenditure means this 20% is smaller than the deficit available to someone else with a larger TDEE.

People who are younger, larger, and more active have larger TDEEs and the option of choosing larger safe deficits.

BUT, ANY sustainable and sustained deficit will get you there!

And if you also use the opportunity to figure things out along the way, you will be in the best position to maintain your loss!

rainbowbow

PAV8888 wrote: »

A safe deficit is about 20% (25% while obese) of your total daily energy expenditure (TDEE)

A smaller total daily energy expenditure means this 20% is smaller than the deficit available to someone else with a larger TDEE.

People who are younger, larger, and more active have larger TDEEs and the option of choosing larger safe deficits.

BUT, ANY sustainable and sustained deficit will get you there!

And if you also use the opportunity to figure things out along the way, you will be in the best position to maintain your loss!

Sorry, the recommended safe intake is 1% of total body weight per week. Or, in OP's case, 2 pounds per week.

PAV8888

rainbowbow wrote: »

PAV8888 wrote: »

A safe deficit is about 20% (25% while obese) of your total daily energy expenditure (TDEE)

A smaller total daily energy expenditure means this 20% is smaller than the deficit available to someone else with a larger TDEE.

People who are younger, larger, and more active have larger TDEEs and the option of choosing larger safe deficits.

BUT, ANY sustainable and sustained deficit will get you there!

And if you also use the opportunity to figure things out along the way, you will be in the best position to maintain your loss!

Sorry, the recommended safe intake is 1% of total body weight per week. Or, in OP's case, 2 pounds per week.

I am fairly sure you mean maximum safe percentage of body weight lost per week, and you are correct that if a 20% deficit of TDEE (25% deficit of TDEE while obese) would generate a larger than 1% of body weight loss a week, that I would advocate capping the deficit to avoid excessively rapid weight loss.

However, I am fairly sure based on the OP's information that a 20-25% deficit would probably be in the 500 Cal range and would not result in >1% body weight loss, so she is safe, whew

Of course if you are implying that a 50% cut of TDEE is perfectly safe as long as weight loss remains in the 1% range I would probably respectfully disagree.

In any case both your 1% and my 20% are consensus interpretations of opinions based on many sub-variables as there is (obviously in this field) no clear cut universal (and universally accepted) prescription.

MFP will certainly "allow" the OP to target 1200 and 2lbs a week. I tend to believe that a 20% to 25% cut is more sustainable and leads to better outcomes if followed through.