How much will I lose?

hmg90

I'm trying to lose some weight, preferable before summer. Overall, I don't want to lose more than 17-20 lbs.

I've set my calorie intake to 1300 a day, but I can't always reach it even though I eat high protein. I sometimes go to 1400 but never over 1500. On a day when I don't exercise, should I estimate this to a 300 cals a day deficit?
I don't know if my lifestyle is sedentary or lightly active. I don't have a job right now but I do housework, run some errands. Try to walk rather than take the bus, and I walk fast.
So I'm really not sure how much I burn throughout the day. But if it's 1800, my deficit will be 300 or a little more per day.
I'm 5"9 and 150 lbs by the way.

At least I will lose SOME weight, even if takes a bit of time?

ottermotorcycle

Have you run your own numbers or are you using MFP's calculator?

At 23 years old, female, 5'9" and 150lbs, your BMR is... 1523. So personally, I don't think you should go UNDER 1500 rather than over. That's what your body needs to keep your organs functioning and I don't think it's sustainable to eat below that. My opinion, I guess.

Since you're not sure whether to use sedentary or lightly active, we can use the number in the middle. For sedentary we would multiply your BMR by 1.2 and for lightly active we would use 1.4, so we can use 1.3 to get something in between. 1523 x 1.3 = 1980 calories to maintain your current weight at your current activity level (which does not include your formal exercise).

If you ate 1500 calories, your daily deficit would be 480 calories, very close to the 500 you'd need to lose a pound a week. That's a rate of .96lb/week. Since you want to lose 20 pounds or less, you probably shouldn't try to lose too much more quickly than this or you will risk losing a higher proportion of lean body mass.

This all of course assumes you are logging accurately and measuring your portions correctly. If you are the kind to log somewhat haphazardly, eyeball portions, etc., then aiming for a lower number would be okay to "make up" the difference.

TeaBea

I'm trying to lose some weight, preferable before summer. Overall, I don't want to lose more than 17-20 lbs.

I've set my calorie intake to 1300 a day, but I can't always reach it even though I eat high protein. I sometimes go to 1400 but never over 1500. On a day when I don't exercise, should I estimate this to a 300 cals a day deficit?
I don't know if my lifestyle is sedentary or lightly active. I don't have a job right now but I do housework, run some errands. Try to walk rather than take the bus, and I walk fast.
So I'm really not sure how much I burn throughout the day. But if it's 1800, my deficit will be 300 or a little more per day.
I'm 5"9 and 150 lbs by the way.

At least I will lose SOME weight, even if takes a bit of time?

Your deficit is the number of calories below TDEE.....total daily energy expenditure. Your TDEE is BMR + activity level (ie: sedentary) + exercise

Lots of on-line calculators for TDEE

http://iifym.com/tdee-calculator/

Here is an estimator of weight loss in a time frame..............kind of interesting. As you get closer to goal....weight loss slows down.

http://www.fitwatch.com/qkcalc/weight-loss-calculator.php

hmg90

Have you run your own numbers or are you using MFP's calculator?

At 23 years old, female, 5'9" and 150lbs, your BMR is... 1523. So personally, I don't think you should go UNDER 1500 rather than over. That's what your body needs to keep your organs functioning and I don't think it's sustainable to eat below that. My opinion, I guess.

Since you're not sure whether to use sedentary or lightly active, we can use the number in the middle. For sedentary we would multiply your BMR by 1.2 and for lightly active we would use 1.4, so we can use 1.3 to get something in between. 1523 x 1.3 = 1980 calories to maintain your current weight at your current activity level (which does not include your formal exercise).

If you ate 1500 calories, your daily deficit would be 480 calories, very close to the 500 you'd need to lose a pound a week. That's a rate of .96lb/week. Since you want to lose 20 pounds or less, you probably shouldn't try to lose too much more quickly than this or you will risk losing a higher proportion of lean body mass.

This all of course assumes you are logging accurately and measuring your portions correctly. If you are the kind to log somewhat haphazardly, eyeball portions, etc., then aiming for a lower number would be okay to "make up" the difference.

Thanks for this!

I just wanted to know that if I ate 1500 a day I will lose eventually. I don't want to take too long but I don't want to starve myself either. I tried 1200 before and I completely crashed - managed 2-3 days than had acute hunger.

So 1400-1500 a day seems okay. I will try to get in more exercise. I will try to be patient but I really hope that in a week or so I notice at least a small shift in the scale, even if it's 0.5 lbs.

Morgaath

Part of the idea with eating a lower deficit as you get closer to goal is that you learn how to eat to maintain your new weight.
If you are already doing it, it is easier than suddenly getting to eat an extra 1000 cals each day, which is kind of like not being allowed any alcohol, turning 21 and hitting the bar every night to try and learn how to handle alcohol.

loubidy

Have you run your own numbers or are you using MFP's calculator?

At 23 years old, female, 5'9" and 150lbs, your BMR is... 1523. So personally, I don't think you should go UNDER 1500 rather than over. That's what your body needs to keep your organs functioning and I don't think it's sustainable to eat below that. My opinion, I guess.

Since you're not sure whether to use sedentary or lightly active, we can use the number in the middle. For sedentary we would multiply your BMR by 1.2 and for lightly active we would use 1.4, so we can use 1.3 to get something in between. 1523 x 1.3 = 1980 calories to maintain your current weight at your current activity level (which does not include your formal exercise).

If you ate 1500 calories, your daily deficit would be 480 calories, very close to the 500 you'd need to lose a pound a week. That's a rate of .96lb/week. Since you want to lose 20 pounds or less, you probably shouldn't try to lose too much more quickly than this or you will risk losing a higher proportion of lean body mass.

This all of course assumes you are logging accurately and measuring your portions correctly. If you are the kind to log somewhat haphazardly, eyeball portions, etc., then aiming for a lower number would be okay to "make up" the difference.

Thanks for this!

I just wanted to know that if I ate 1500 a day I will lose eventually. I don't want to take too long but I don't want to starve myself either. I tried 1200 before and I completely crashed - managed 2-3 days than had acute hunger.

So 1400-1500 a day seems okay. I will try to get in more exercise. I will try to be patient but I really hope that in a week or so I notice at least a small shift in the scale, even if it's 0.5 lbs.

Eating 1500kcal a day your deficit will come just from simply sitting up in bed. Good luck and remember sustainable changes take time so don't panic when you don't notice a difference for a while.

hmg90

Thanks for the advice everyone.

The problem in the past is that I've been very hung up on the limit. As in thinking "oh well I'm above 1200 so might as well make it a cheat day" and then eating loads.
1500 is not so bad. I'll to stay slightly below it.

tobisworld

Yeh, listen to your body and your body will look after you. For long term success try replacing foods for healthier options instead of taking away the things you like to eat.

A great alternative to artificial sugar is dates. Dates are alkaline fruits which have few calories and are very sweet.

Wish you much success

ravenmiss

Thanks for the advice everyone.

The problem in the past is that I've been very hung up on the limit. As in thinking "oh well I'm above 1200 so might as well make it a cheat day" and then eating loads.
1500 is not so bad. I'll to stay slightly below it.

You should be looking at 1500 as a bare minimum as mentioned above, not staying under it.

Your choice though.

Morgaath

My current daily target is 2400 net cals.
Over the last 28 days: I have averaged 2449 intake, and burnt 2886, giving me a 437 average deficit, or 0.87lbs per week.
One day I ate 4137 cals (St. Pattys...alcohol may have been involved), one day I ate 1623.
One day I burned 3712, one day I burned 2314.

It doesn't matter what your intake is as long as it is lower than your burn. Just adjust your intake to match how active you are that day, and remind yourself you are looking at a long term average.

http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet