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    • How much calories daily to lose?!

    Posts: 41 Member
    edited November 2024 in Health and Weight Loss
    Hi MFP says to lose 1lb a week i need to eat 1380 calories daily dno if this is correct can any one help? Im around 5ft 4 , 5 ish and i weigh 11 stone 9 , im not active and im 21 years old. Thanks 🙏

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    • Posts: 35,719 Member
      if that's what MFP says, then yes it's correct.
    • Posts: 28,439 Member
      Sounds about right. If you exercise, you're supposed to eat those calories on top of the 1380. Because exercise calories are usually overestimated, most people start by eating 50-75% of them.
    • Posts: 41 Member
      I did exercise this morning i dont know how much cals ive lost so i think whats easiest for me just to stick to the 1380 daily and not eating back exercise calories dno if im supposed to do this though.
    • Posts: 35,719 Member
      catzzm9768 wrote: »
      I did exercise this morning i dont know how much cals ive lost so i think whats easiest for me just to stick to the 1380 daily and not eating back exercise calories dno if im supposed to do this though.

      what 'exercise' did you do?

      if you don't eat any back you run the risk of undereating
    • Posts: 14,260 Member
      Yep, eat that plus your exercise calories. Realize that every calorie calculator result is an estimate. You need to eat that many calories for 3-4 weeks and then, based on your results, you may want to raise or lower calories. Or you may want to keep the same calorie goal.
    • Posts: 8,940 Member
      catzzm9768 wrote: »
      I did exercise this morning i dont know how much cals ive lost so i think whats easiest for me just to stick to the 1380 daily and not eating back exercise calories dno if im supposed to do this though.

      You don't have to worry about this morning's exercise calories but as a rule you need to eat them back as suggested in this thread. Undereating for a single day is never likely going to be a problem. Undereating over many days can lead to very serious problems and you may not realize it for a long time.

    • Posts: 5,650 Member
      It's a reasonable starting point, but there is some trial and error for most people when starting out. If MFP gave you 1380 cals, stick to that number for a few weeks and see how things go... then at that point, make a few small changes if needed based on how you're doing and how you're feeling.
    • Posts: 41 Member
      I did a 2 mile walk on youtube video 30 mins so maybe around 100 cals burned not to sure :/
    • Posts: 28,439 Member
      catzzm9768 wrote: »
      I did a 2 mile walk on youtube video 30 mins so maybe around 100 cals burned not to sure :/

      Did you log it into MFP as exercise?!? What calorie amount did it tell you?
    • Posts: 2,541 Member
      catzzm9768 wrote: »
      I did a 2 mile walk on youtube video 30 mins so maybe around 100 cals burned not to sure :/

      A rule of thumb for walking is your weight X .57 X the number of miles. So if you did two miles at your weight, that would be ~185 calories.

      Two miles in 30 minutes is actually a pretty decent pace -- you're right on the verge between running and walking at that pace. Did you actually measure it, or did you guess?
    • Posts: 7,692 Member
      edited September 2018
      collectingblues wrote: »
      show previous quotes

      A rule of thumb for walking is your weight X .57 X the number of miles. So if you did two miles at your weight, that would be ~185 calories.

      Two miles in 30 minutes is actually a pretty decent pace -- you're right on the verge between running and walking at that pace. Did you actually measure it, or did you guess?
      I think what she means is she did one of the walking videos on YouTube. Like Leslie Sansone or Jessica Smith. The videos will say like “4 - Mile Power Walk”. They can have everything from marching in place to grapevines and arm movements as well. The activity is supposed to be a rough equivalent to walking that many miles.
    • Posts: 41 Member
      @shadow2soul yes thats correct her video on youtube
    • Posts: 8,488 Member
      collectingblues wrote: »
      show previous quotes

      A rule of thumb for walking is your weight X .57 X the number of miles. So if you did two miles at your weight, that would be ~185 calories.

      Two miles in 30 minutes is actually a pretty decent pace -- you're right on the verge between running and walking at that pace. Did you actually measure it, or did you guess?

      Just want to double check on you equation here @collectingblues.
      Does that 0.57 include ones BMR?

      The general equation that I have seen posted (originally from runners world?) and used is walking x0.3 (or 0.33) and running 0.63 (or 0.66). And I am just wondering where such a large discrepancy comes from.
      I have used the 0.3 for years and it has worked well.
      (I convert to km by doing miles x 0.621).

      Just curious.

      Cheers, h.
    • Posts: 2,541 Member
      It must! I couldn’t find the runners world one, but found that one on another site.
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