What is your calorie intake for weightloss?

Cassidy95c

Hi I’m new to this whole fitness thing and from my understanding in losing weight it’s about a calorie deficit, eating right and excercising. I’m 5’6 female weighs 177 pounds and trying to get back to my original weight 156... I went on iifym.com to get a better idea of my macros and it gave me 1,910 calories 136grams protein 186 grams of carbs 70grams of fat... I’m wondering if this sounds right? Please share your macro and calorie intake so I have an idea even though I know everyone’s body goal is different... thank you loves

AliceDark

If you’re trying to compare the intake you get from the IIFYM site vs. what you get from MFP, keep in mind that they account for exercise calories differently. I think IIFYM incorporates your anticipated exercise calories into your daily goal whereas MFP has you eat back dedicated exercise calories. Because of that, your base calories on IIFYM tend to be higher than your base on MFP, but your IIFYM calories should roughly equal your MFP+exercise calories.

Cassidy95c

Thank you, what is MFP? And did my macro somewhat sound about right? I workout about 5 to 6 days a week with a combo of weightlifting and cardio on certain days for about 80 min.

estherdragonbat

MFP is myfitnesspal. Can't help with your macros, I'm afraid. I can tell you that as a 5'3" female weighing 154 lbs and trying to get down to 130 (though 140 will be the top of my healthy weight range), to lose 1/2lb per week I'm on 1400 calories before exercise, 175 grams carbs 47 grams fat, 70 grams protein. Typically, MFP tells me I earn back 600-900 calories from exercise (mostly long walks and strength training). I eat back half of those. So I'm generally eating around 1800 and losing.

mazcor536

MFP = my fitness pal

Wingsont84

For my stats I did 1200-1300

UltraVegAthlete

5 ft 5, not sure how much I weigh. Around 130-140 now I think. I’ve gained a bunch since summer. To lose weight I eat 1800-2300 in a day. Maintain at 2500.
Macros are 80/10/10

LivingtheLeanDream

Try the numbers this app gives you for 4 weeks and see how your rate of loss is going. You'll know then if you need to adjust your intake.

For me at 5ft 2/48yrs/lightly active, I can lose 0.5lb a week eating 1750-1800 calories.

sijomial

Not sure that telling you that anything under 3000 cals a day results in me losing weight helps you at all.....

Be aware that even for someone with similar stats to you they may:

• Be more or less active.
• Account for their exercise calories differently.
• Exercise very differently.
• Estimate their food intake better or worse than you.

Make a decision how you want to account for your exercise then choose the site that matches that method, select a sensible deficit / rate of weight loss (has a huge impact on your calorie allowance), decide to what level of accuracy you intend to work too (digital scales are really the gold standard, cups and spoons can be dreadfully inaccurate).
Once you have your goal number try and be consistent for a month and then make adjustments if required.

Macros - I hate the fixed macro percentages used by both MFP and IIFYM (the web site not the eating philosophy). It's needlessly restrictive for no good reason. I prefer to set protein and fat minimums in grams and then work to my overall calorie goal which gives more dietary freedom and feels more "normal" rather than feeling like being on a very restrictive diet.

The 136g of protein IIFYM.com gave you sounds reasonable for your stats and being in a deficit, more wouldn't be a problem unless it restricts your food choices and therefore your adherence.

Francl27

It completely depends on your activity.

I'm 39, 150 lbs, 5'5", and could lose on 2000 calories most days (15k steps a day in average - that's about 2.5 hours of walking).

Cassidy95c

Thanks everyone for feedback really insightful as a newbie lol

fknlardarse

I’m 5ft7 female but I’m quite sedentary I’m 158lbs and I’m 47 (age makes a big difference how many calories you burn). I only burn around 1700 calories a day with normal activity (1400 if I’m working from home) so I have to eat 1200 to lose weight

nowine4me

OP - at 1900+ calories it will likely take an eternity to lose 20#. But if you don’t care about that, proceed. I might suggest you pick a horse, either IIFYM or MFP.

ITUSGirl51

Unless you are exercising 2 hours a day, 1910 calories seems high for weight loss and the amount to maintain at your current weight. If you want to lose 1 lb a week (which is a good amount for a 20 lb loss) then you would need to eat 500 calories a day less than that.

I’m 5’8” weigh 166 and am 51. I eat between 1550 and 1750 a day to lose .5 lb to a 1 lb a week. I want to lose about 3-5 more lbs. I try to get in 150-350 exercise calories I can eat back every day. MFP only gives me about 1280 a day to lose 1 lb a week, but I can’t eat that little and function, so I bumped base calories to 1400 a day plus eat back exercise calories. It’s working fast enough for me.

foreversnafu

Your TDEE is roughly 1,850 calories at 177lbs at 5'6 and female.
There are 3500 calories in a lb of fat.
If you want to lose a lb a week, you have to eat 1350 calories.

UltraVegAthlete

Perfectly Plantbased on YouTube:
https://youtu.be/ObQEDifGP8I

Alice Olivia on YouTube:
https://youtu.be/rD7_AEwPfT0

The Vegan Solution on YouTube:
https://youtu.be/xtnq-wideMw

Please disregard the fact that all three channels are vegan/plant based. I’m not trying to sell you on Veganism as a way of life and something you need to do/be in order to be healthy or lose weight. It just turns out that these three channels that I use to help me in my recovery focus on eating plants.