Can someone calculate how many calories I need to eat if I want to lose 1 kg a week?

sultank101

I weigh 89.9 kg . 174 cm. I don’t workout at all..well I used to go for walks but stopped . I would like to know how many calories I need to consume to lose 1 kg a week ..I would like to lose 0.5 kg through diet and 0.5 through working out

musicfan68

You can figure this out yourself by putting your info in MFP.

sijomial

sultank101 wrote: »

I weigh 89.9 kg . 174 cm. I don’t workout at all..well I used to go for walks but stopped . I would like to know how many calories I need to consume to lose 1 kg a week ..I would like to lose 0.5 kg through diet and 0.5 through working out

Do your goal set up and pick "lose 0.5kg a week" and then don't eat back the calories you are getting from your walks.
After a few weeks of consistency you will be able to adjust based on your weight trend.

threewins

Using the Harris Benedict equation for calculating your metabolism. I will assume that you're female and I'll guess age 45. There are other equations you can use and you'll get slightly different numbers. The equation gives your body's minimum energy expenditure at 6,791 kJ if you were dozing all day. Using a multiplier of 1.2 you'll get 8,149 kJ. You want to lose 0.5 kg a week, that's 16,000 kJ a week or 2,285 kJ deficit each day. You want to eat 8,149-2285=5,864 KJ = 1,401 calories. Using Wolfram Alpha I get walking daily of 103 minutes at 5.0 km/hr or 38 minutes running at 8.5 km/hr. Here's what I used for the running at Wolfram Alpha: female, running, 89.9 kg, 174 cm, 8.5 km/hr

sultank101

sijomial wrote: »

sultank101 wrote: »

I weigh 89.9 kg . 174 cm. I don’t workout at all..well I used to go for walks but stopped . I would like to know how many calories I need to consume to lose 1 kg a week ..I would like to lose 0.5 kg through diet and 0.5 through working out

Do your goal set up and pick "lose 0.5kg a week" and then don't eat back the calories you are getting from your walks.
After a few weeks of consistency you will be able to adjust based on your weight trend.

And what do I select for the activity level?if I’m going to start walking today

Lietchi

sultank101 wrote: »

sijomial wrote: »

sultank101 wrote: »

I weigh 89.9 kg . 174 cm. I don’t workout at all..well I used to go for walks but stopped . I would like to know how many calories I need to consume to lose 1 kg a week ..I would like to lose 0.5 kg through diet and 0.5 through working out

Do your goal set up and pick "lose 0.5kg a week" and then don't eat back the calories you are getting from your walks.
After a few weeks of consistency you will be able to adjust based on your weight trend.

And what do I select for the activity level?if I’m going to start walking today

Your MFP activity level is meant to reflect your activity level not including exercise. So basically your daily life: your job, household chores, etc. Which you haven't told us anything about, so no idea at this point

snowflake954

threewins wrote: »

Using the Harris Benedict equation for calculating your metabolism. I will assume that you're female and I'll guess age 45. There are other equations you can use and you'll get slightly different numbers. The equation gives your body's minimum energy expenditure at 6,791 kJ if you were dozing all day. Using a multiplier of 1.2 you'll get 8,149 kJ. You want to lose 0.5 kg a week, that's 16,000 kJ a week or 2,285 kJ deficit each day. You want to eat 8,149-2285=5,864 KJ = 1,401 calories. Using Wolfram Alpha I get walking daily of 103 minutes at 5.0 km/hr or 38 minutes running at 8.5 km/hr. Here's what I used for the running at Wolfram Alpha: female, running, 89.9 kg, 174 cm, 8.5 km/hr

Profile says male. Recalculate.

sultank101

Lietchi wrote: »

sultank101 wrote: »

sijomial wrote: »

sultank101 wrote: »

I weigh 89.9 kg . 174 cm. I don’t workout at all..well I used to go for walks but stopped . I would like to know how many calories I need to consume to lose 1 kg a week ..I would like to lose 0.5 kg through diet and 0.5 through working out

Do your goal set up and pick "lose 0.5kg a week" and then don't eat back the calories you are getting from your walks.
After a few weeks of consistency you will be able to adjust based on your weight trend.

And what do I select for the activity level?if I’m going to start walking today

Your MFP activity level is meant to reflect your activity level not including exercise. So basically your daily life: your job, household chores, etc. Which you haven't told us anything about, so no idea at this point

Lietchi wrote: »

sultank101 wrote: »

sijomial wrote: »

sultank101 wrote: »

I weigh 89.9 kg . 174 cm. I don’t workout at all..well I used to go for walks but stopped . I would like to know how many calories I need to consume to lose 1 kg a week ..I would like to lose 0.5 kg through diet and 0.5 through working out

Do your goal set up and pick "lose 0.5kg a week" and then don't eat back the calories you are getting from your walks.
After a few weeks of consistency you will be able to adjust based on your weight trend.

And what do I select for the activity level?if I’m going to start walking today

Your MFP activity level is meant to reflect your activity level not including exercise. So basically your daily life: your job, household chores, etc. Which you haven't told us anything about, so no idea at this point


I mainly stay at home so I’ll choose inactive then I guess?

paperpudding

I am going to throw in another question - Is 1kg/week an appropriate goal.

That is 2.2 lb per week - you have aprox 20 kg or 40ish pounds to lose to get into healthy BMI. I think 1 kg per week is too aggressive.and I would set it at 1/2 kg or aprox 1lb, per week.