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How long?

tintarandy
tintarandy Posts: 69 Member
edited November 2024 in Health and Weight Loss
How long will it take me to lose the last 7 kg(15.4 lbs)?(realistically) and
How many calories should I shoot for?
Stats:
Age:20
Female
Height:166 cm(5'5.5)
Current weight: 62 kg(136 lb)
Current BMI: 22.5
Goal weight: 55 kg (121 lbs)
Goal BMI: 20
Exercise: I don't go to gym or exercise but I average 8000-10000 steps/day
Basal metabolic: 1392
Maintenance (set on sedentary): 1730

Replies

  • KarenSmith2018
    KarenSmith2018 Posts: 302 Member
    Well general consenus is 500 cals off daily maintenance leads to a 1lb a week weight loss, 250 would be 0.5 a week, 750 1.5lbs...... so really it depends on you, how you feel about eating 1230 calories a day (1lb a week weight loss) or whether a smaller deficit would be easier to stick to but make the process longer. Personally for me I would take the longer route that allowed a daily calorie allowance of 1500 and accept it will take the best part of a year. You are already at a healthy BMI so don't need to loose anything extra expect for personal aesthetic reasons.
  • tintarandy
    tintarandy Posts: 69 Member
    edited October 2017
    @sijomial
    It gives me 1200 but I tried it for 2 weeks and then binged at 2300+ the next
  • KarenSmith2018
    KarenSmith2018 Posts: 302 Member
    If you can't keep up 1200 (and who can, personally I would starve!!) then select a lower rate of loss and accept the process will take longer. I lost 4kg over 4 months on 1600 calories. Went from 62.5kg to 58kg doing a similar amount of walking to yourself.
  • tintarandy
    tintarandy Posts: 69 Member
    edited October 2017
    karenbeckwith5 wrote: »
    If you can't keep up 1200 (and who can, personally I would starve!!) then select a lower rate of loss and accept the process will take longer. I lost 4kg over 4 months on 1600 calories. Went from 62.5kg to 58kg doing a similar amount of walking to yourself.

    This is exactly what insight I was looking for
    How much of your exercise calories did you eat back?
  • sijomial
    sijomial Posts: 19,809 Member
    tintarandy wrote: »
    @sijomial
    It gives me 1200 but I tried it for 2 weeks and then binged at 2300+ the next

    That doesn't sound right - what rate of loss did you select? Either in kg or lbs...

    Setting your activity level incorrectly is also skewing your numbers.

    You should eat back all your exercise calories - just make sure your estimates are reasonable, what exercise you do determines how best to get an estimate. The database here is often a poor choice.
    By the way you said you don't exercise so I'm confused. Are you walking for exercise or just part of daily life?

  • tintarandy
    tintarandy Posts: 69 Member
    sijomial wrote: »
    tintarandy wrote: »
    @sijomial
    It gives me 1200 but I tried it for 2 weeks and then binged at 2300+ the next

    That doesn't sound right - what rate of loss did you select? Either in kg or lbs...

    Setting your activity level incorrectly is also skewing your numbers.

    You should eat back all your exercise calories - just make sure your estimates are reasonable, what exercise you do determines how best to get an estimate. The database here is often a poor choice.
    By the way you said you don't exercise so I'm confused. Are you walking for exercise or just part of daily life?

    I selected 0.5 kg/week
    I am walking as exercise, I take my dog outside multiple times a day (usually 4 times) and deliberately spend more time so that my step counting app gives me around 300 calories. I log that into MFP and eat those back. That's why I put sedentary.. because I log my walking anyway
  • sijomial
    sijomial Posts: 19,809 Member
    tintarandy wrote: »
    sijomial wrote: »
    tintarandy wrote: »
    @sijomial
    It gives me 1200 but I tried it for 2 weeks and then binged at 2300+ the next

    That doesn't sound right - what rate of loss did you select? Either in kg or lbs...

    Setting your activity level incorrectly is also skewing your numbers.

    You should eat back all your exercise calories - just make sure your estimates are reasonable, what exercise you do determines how best to get an estimate. The database here is often a poor choice.
    By the way you said you don't exercise so I'm confused. Are you walking for exercise or just part of daily life?

    I selected 0.5 kg/week
    I am walking as exercise, I take my dog outside multiple times a day (usually 4 times) and deliberately spend more time so that my step counting app gives me around 300 calories. I log that into MFP and eat those back. That's why I put sedentary.. because I log my walking anyway

    OK - that 0.5kg is taking 550 cals off your daily allowance so that why you are hitting the 1200 (+ exercise) minimum.

    So your weight maintenance calorie allowance is really 1730 + 300 cals for your walks.

    You could simply set a manual goal anywhere under 2030 at a level that you think is sustainable without feeling overly restricted and leading to falling off the wagon.
    A slower but sustainable rate of loss may well suit you better rather than imposing a timescale on your weight loss.
  • KarenSmith2018
    KarenSmith2018 Posts: 302 Member
    tintarandy wrote: »
    karenbeckwith5 wrote: »
    If you can't keep up 1200 (and who can, personally I would starve!!) then select a lower rate of loss and accept the process will take longer. I lost 4kg over 4 months on 1600 calories. Went from 62.5kg to 58kg doing a similar amount of walking to yourself.

    This is exactly what insight I was looking for
    How much of your exercise calories did you eat back?

    I ate some back but generally not at the time. So i typically look at my calorie balance over a week and if i know i am heading out on a Saturday night for dinner I wont eat my exercise calories back. I never ate back any extra calories from walking alone. I walk 12000 steps a day with 2 1 hour long doggy walks and had my activity set to sedentary. Weight loss set at 0.5lbs a week.
  • Seffell
    Seffell Posts: 2,246 Member
    0.5kg is too much. Choose 0.25kg. The sedentiary activity here includes about 5k steps. If it gives you 1730 maintanance then it really is around 1500-1550 (as is mine with similar stats as you and I can 100% guarantee that). If you enter your steps manually, don't add all.
    I have a similar goal and I think it will take you about 6 to 8 months. It might take longer though because it is difficult to be 100% compliant. I want to reach my goal of losing the last 10lbs until July 2018.
  • jemhh
    jemhh Posts: 14,261 Member
    Six months to a year is my guess. You are already around the midpoint of healthy weight for your height. In most situations that means a smaller deficit will be necessary in order to sustain the diet. (That's already what is showing with your 1200 calorie/binge situation.) A half pound a week would be great progress for you.
  • misnomer1
    misnomer1 Posts: 646 Member
    edited October 2017
    sijomial wrote: »
    You aren't sedentary at 8000 - 10000 steps.

    Why don't you just enter your activity setting correctly and select 1lb/week weight loss and you will get your calorie goal?

    This. Change setting to 'active'.
    Eta: I see you manually log your steps. So 'sedentary' is fine.

    0.25kg a week is acceptable. So 28weeks give or take.
    I also have last 7kgs to lose but I'm impatient so I'll be shaving it off in 15 weeks at the risk of losing some muscle mass.
  • emailmehere1122
    emailmehere1122 Posts: 140 Member
    Your bmr is 1392...the reason you get 1730 for sedentary is for moving/walking around so if you're eating back all of your walking calories I think you might be double dipping. I have my iPhone linked to mfp and I only get about 60-65 calories for 5000 steps and I'm heavier then you. Not sure which correct but 300 calories seems like a lot for 10,000 steps,especially for your size. Not trying to discourage you from walking but I am curious what app you have. With that being said if it's working don't change it!

    I want to lose 17 more pounds and I'm hopeful that I will get there by the end of May...but if not as long as I'm going in the right direction I'm good with it.

    I think having your activity level set at sedentary and calories set to lose .5 lbs a week sounds like a good plan...if you want to start a pool on hitting your target...if you stick with it and do it in a healthy way...I'll take July 18th.
  • Lounmoun
    Lounmoun Posts: 8,423 Member
    Probably lose a couple pounds a month so maybe 7 months.
  • tintarandy
    tintarandy Posts: 69 Member
    emailmehere1122 wrote: »
    Your bmr is 1392...the reason you get 1730 for sedentary is for moving/walking around so if you're eating back all of your walking calories I think you might be double dipping. I have my iPhone linked to mfp and I only get about 60-65 calories for 5000 steps and I'm heavier then you. Not sure which correct but 300 calories seems like a lot for 10,000 steps,especially for your size. Not trying to discourage you from walking but I am curious what app you have. With that being said if it's working don't change it!

    I want to lose 17 more pounds and I'm hopeful that I will get there by the end of May...but if not as long as I'm going in the right direction I'm good with it.

    I think having your activity level set at sedentary and calories set to lose .5 lbs a week sounds like a good plan...if you want to start a pool on hitting your target...if you stick with it and do it in a healthy way...I'll take July 18th.

    I am using the Samsung Health app
    I think I will just set MFP to "slightly active " and not log any of my walking calories. But I do believe it will eventually make me move less than I do now
    Thank you everyone for your opinions! There are all appreciated
This discussion has been closed.

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