So confused about amount of calories to eat

uniquechic
uniquechic Posts: 19 Member
in Health and Weight Loss
I actually dont know what to do anymore! I have read the in place of a road map thread but I dont know what to put in for my activity level. To give you my history, ive been trying to lose via low calorie dieting. Im now heavier than when I started, and have a dodgy leg injury!
Im 5 food 3 and weigh 141 pounds. Ive calculated my BMR to be 1380 calories. My problem is that I fear this may be high as years of losing and gaining weight seems to have lowered my metabolism. I currently work at a retail job where im on my feet most of the day but not running around or anything. The leg injury is preventing me from doing too much exercise but I was thinking of doing some kind of workout dvd 3 times per week to start off with, as I want to preserve lean body mass. Would I lose eating at 1500 per day? I have a goal to lose 10 pounds in 10 weeks, I feel this is realistic yes?
Just wondering what my calories should be...thanks!

Replies

  • uniquechic
    uniquechic Posts: 19 Member
    bump
  • deksgrl
    deksgrl Posts: 7,237 Member
    A pound per week might be too much to expect with only 20 pounds to lose. Half a pound a week is a more reasonable expectation, especially if your metabolism is suppressed from under eating.

    20 year old female, 63 inches tall, weighing 141 pounds your BMR based on Harris Benedict formula is 1470 calories.

    Your TDEE to maintain your weight would be:

    Sedentary (little or no exercise, desk job) 1764
    Lightly Active (light exercise/sports 1-3 days/wk) 2021
    Moderately Active (moderate exercise/sports 3-5 days/wk) 2279

    Since right now you are not exercising due to your injury, I would choose sedentary and take a 15% cut since you are about 20 pounds from your goal weight.

    1764 x 15% = 264 calories deficit. 1764- 264 = 1500.
  • HeyGoRun
    HeyGoRun Posts: 550 Member
    Heres a calorie plan for you:

    1519 M
    1215 T
    1822 W
    1519 TH
    1367 F
    1670 S
    1519 SU
  • uniquechic
    uniquechic Posts: 19 Member
    thank you both for replying! I think ill stick at 1500 for a week and see how it goes!
  • Live4theLift
    Live4theLift Posts: 329
    To preserve muscle mass you need to get your protein in. Be carefull to not go to under your tdee

Categories