Weightlifting and Calorie Intake Question

dschassie

I am reaching out for advice, here is the deal:

Started this journey almost 17 months ago at 236 pounds, I am 5’4”. MFP set my daily calories to 1200. Stuck with the calorie allotment (didn’t care about macros) and did the elliptical at the gym 3-4 times a week, 40 minutes each time. I have MFP set to sedentary and log my exercise (I wear a HRM) and eat back most of those calories.

After losing the first 30 pounds, started Couch-to-5K. At this point, no more elliptical, just running, 4 times a week.

Once program was done, I was at a 60 pound weight loss and felt comfortable adding “light” weight lifting. Gym routine changed to weights 5 times a week and on 3 of those days I would add 20-30 minutes of jogging.

Being on MFP for so long, you learn a lot of things along the way, the most recent revelation has been "heavy lifting". So 7 weeks ago my gym routine changed once more, I now am in the gym 6 days a week for about 45-60 minutes of heavy lifting and my jogging is down to about once a week for an hour.

Another important focus shift has been on body fat percentage and macros.

Of course I'd like the scale to keep moving down as I’d ultimately like to lose another 15-20 pounds but I understand that body composition and body fat percentage will play a huge role in my physique as well.

So 7 weeks ago (at 145 pounds and about 26%BF) I started heavy lifting (I am doing bodybuilding.com Jamie Eason’s LiveFit) and changed my MFP macros. I shoot for 140-150 grams of protein a day, (so 50% of my daily calories from protein), and the remainder from fat and carbs, trying to keep my carbs pretty low though.

Here is where I need help, I am not sure what my daily calorie intake should be. I have found a lot of information online for women that are already at a great weight and simply want to drop body fat but I don’t know how to consolidate all of this info with still wanting to lose weight. I know 1200 is too low and although I am afraid to take it up, I know I need to. The weight lifting is going great, I am gaining muscle definition and dropping inches but have only lost 5 pounds over the last 7 weeks (and those were lost during the first 3 weeks, there has been no scale movement in last 3 weeks). How do you even know how much you burn during a 45 minute session? Wearing the HRM is uncomfortable and everything I have read says it’s useless for weightlifting anyways since it’s different than a cardio burn.

And, question Number 2, I love running and wonder if I increase my frequency, will it affect my weight lifting progress?

Sorry for the long post, I just wanted to provide as much background as possible. Thank you all!