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Can someone please help me figure out a good calorie deficit?

CLB1124
CLB1124 Posts: 2 Member
edited February 9 in Health and Weight Loss
I’m a 32yr old female, 5’9, 215lbs. I’m exclusively breastfeeding my 7mo old. She just recently started on solids so, I’m nursing around 4-6 times day and at least 2 times at night. Stressed and a little confused on how much to add/subtract calories for breastfeeding. Thank you in advanced!
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Best Answer

  • Kiwi2mfp
    Kiwi2mfp Posts: 175 Member
    edited February 9 Answer ✓
    You might want to start by finding your current maintenance. Use the MFP to figure out your maintenance and then test that out for a week or so. If you stay the same weight, then you know exactly what your calorie needs are. But since you are breast feeding, you might actually lose at maintenance. A week or two should tell you if you will maintain or lose .5 pounds or more. Now if you would like to lose a bit more, 500 calories a day deficit will equal about a pound a week loss. I wouldn't get too aggressive though or you might lose some of your supply. Maybe gradually take your calories down week by week until you are losing at a pace that's healthy for you and you can keep up with. So it might take some testing the waters on your part to figure out weightloss calories for your specific situation.

    Edit to add, I'm currently breast feeding too. My daughter is 10 months old now so I know the struggle to lose weight and breast feed.

Answers

  • CLB1124
    CLB1124 Posts: 2 Member
    Thank you! This was very helpful.
  • age_is_just_a_number
    age_is_just_a_number Posts: 720 Member
    See responses to this post:

    Daily intake

    jfpeters
    February 9
    Good morning folks, just wondering if I could be directed to a website that helps me determine how many calories I should be aiming for on a daily basis ? Thanks in advance.

    Answers

    February 9
    You’re on it right now! Just use the goal section on MFP. Enter your vitals and how mush you want to lose per week and it will give you your daily calorie goal. Voila!

    age_is_just_a_number
    February 9
    Just in case you want a second opinion, I like the legion athletics calculator. https://legionathletics.com/diet-quiz/

    Legion is a supplement selling company. I have no affiliation with them. I have never purchased any of their supplements.
    I do like their articles.

    age_is_just_a_number
    February 9
    Here’s a link to a MFP calculator and explanation of how they determine the amounts.
    https://blog.myfitnesspal.com/free-macro-calculator/?4a934b73fd678698ea3c05a172f2107d=true

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