Net Calories! Help!

PearlAng

I would like to lose some weight---just about 4 lbs.

I am 18, I weigh 97 lbs and this is okay because I am only 4'9". Id like to lose a few pounds so I can shape up a bit. I currently do cardio at least 5 days a week (usually the weekends I do lighter cardio, so if that counts, it makes 7 days) and I lift weights at least 3 times a week. Yoga is about once a week.

I eat anywhere from 1600-2000 calories daily, though on weekends it can be well over 2000 :frown:

What should my net be to lose weight? Even at a rate of losing .5 lb per week, mfp put me at 1200 calories. Is this what I should be netting?

PearlAng

Or, if not that----how many calories for fat loss?

davepearson86

Log everything for a week, log your calories and average it out, then drop 200-250 calories per day. If you're maintaining your weight around 2000 calories a 1200 calorie diet is just TOO MUCH.

bwogilvie

Scooby's calorie calculator (based on some pretty reliable research) estimates your BMR as 1095 and your sedentary TDEE as 1315. That's only an estimate, of course, and people at the ends of the weight range are probably more likely to not fit the model than those who are in the middle.

Based on those numbers, you would need to net 1050 calories a day to lose 0.5 lb./week. Of course, that's not counting exercise calories. If your goal is to maintain weight while building muscle and losing fat, eat 1315 with about 35% of it coming from protein, and do heavy lifting.

The "Eat, Train, Progress" group has lots of useful resources in its stickies, and it's a great place to ask for advice:
http://www.myfitnesspal.com/groups/home/10118-eat-train-progress

Based on your current weight, you would probably be better off building muscle while maintaining your current weight.

bwogilvie

BTW, MFP doesn't recommend below 1200 for anyone, regardless of their size, because they're concerned about people not getting enough nutrients. If you're exercising a fair amount, though, netting 1050 (or really, 1065) shouldn't be a problem, because you'll be eating a lot more than that.

davepearson86

Disagree with bwogilvie.

If you're maintaining at 2000 that's your body's TDEE and every BODY is different, we all know that person who eats 4000 calories a day and never gains a pound and the person who eats 1700 and so much as smells a cookie and puts on 5lbs. Online calculators can be off as much as 1000 calories.

PearlAng

Thank you! Everyone was very helpful :flowerforyou: