Not sure how many calories I should have a day

aiutoa
aiutoa Posts: 3 Member
edited December 2024 in Health and Weight Loss
i am a female 59 year old. I am 5 ft 1 in. I currently weigh 165 pounds. I have lost 8 pounds in the last 2 months from eating healthier. I work out 3 times a week at the gym doing 20 min elliptical and 40 min. Weight training. I would like to lose more weight but have not lost anymore in the last 2 weeks. How many calories should I be eating a day?

Replies

  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Put your stats and goals into MFP and it will generate a calorie goal for you.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    edited August 2016
    As janejellyroll advises- use the MFP calorie goal. A good deficit would be 1lbs a week.
    Eat all the deficit calories plus calories burned through exercise.

    Use a digital food scale for all food, even pre packaged. Use measuring cups and spoons only for liquids.
    If you are not sure of a food entry in MFP put USDA after it, or look it up on the USDA site.

    Research is showing the older person benefits from a higher protien level. It helps in muscle retention.

    I am the same height as you, 3 years older, and am finding changing my macros to 40% carbs, 30% protein, and 30% fats has really helped. The other way of looking at it is to aim for 1g protein for 1lbs ideal weight as per mid BMI.

    Keep up with the weight training and try to work on progressing heavier with the weights you are using. Or, if your weights are limited, increasing your reps weekly. Sooo good for out muscles and bones.

    Cheers, h.

    PS; if you are using MFP to log your burns start by eating back 50-75% then alter it if you are not within your weekly goal.
  • Timshel_
    Timshel_ Posts: 22,834 Member
    edited August 2016
    aiutoa wrote: »
    i am a female 59 year old. I am 5 ft 1 in. I currently weigh 165 pounds. I have lost 8 pounds in the last 2 months from eating healthier. I work out 3 times a week at the gym doing 20 min elliptical and 40 min. Weight training. I would like to lose more weight but have not lost anymore in the last 2 weeks. How many calories should I be eating a day?

    If you have lost 8 pounds over a couple months you are doing great. I would personally give it another few week and make sure you are moderating eating. But here is your TDEE with (general) exercise counted to maintain.

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    Reduce by 500 calories per day to lose about a pound a week.


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