How much calories should I eat? All data inside

katijjaa

Hello guys,

So I'm new to healthy and fitness life. I tries several fad diets with no exercising but now that I educated myself I plan to eat clean and exercise and lose weight by calories deficit.

I went to a nutrition centre a while ago, they put wires to my body and through a machine they calculated my BMR and other stuff.
My BMR is 1130 kcal. My body fat mass is 30.5 kg which is 46.5%

I'm female 28 years old, my weight is 66kg (145.5 lbs) , my hight is 151 (4' 95) -

I also bought a heart rate monitor and used it in the last days. I burn around 400 kcal in the exercise. I exercise 6 days a week.

The thing is, I really tries to calculate it accurately but I couldn't, because they want me to enter how intense my exercise and I want to be precise with the calories I burn exercising.

My question is, how many calories should I eat daily if I want to lose minimum 1 pound a week, with exercising?

and how much should I eat when I'm not exercising?


Thank you so much for your help.

WalkingAlong

I'm not one to do a lot math gymnastics to try to calc a tiny intake window that changes with each workout. At your size, I personally would aim for 1200 calories a day and adjust upward from there based on how you feel. You might feel best at 1400 or 1600 and lose fine there, who knows. But at 4'11", trying 1200 is not going to hurt anything. I'm guessing 1400 will work fine for you for a while to lose 1 lb/week and then you might have to reduce, as you get closer to goal. Though since you mentioned you're not comfortable being imprecise, I imagine this approach is not at all what you wanted but I typed it so I'll post it. Good luck!