Please help

ausf

I just need help with this
I am 5'4 197 pound
With no exercise how much I should eat to be in deficit ?

bv109

use the app to get an estimation and go from there.

Denisebar

I imagine it will be recommended that you eat about 1,200 calories.

Chezzie84

use this to calculate your tdee http://www.fitnessfrog.com/calculators/tdee-calculator.html
then take away 250 for every 1/2 pound per week you want to lose.
Aim for 1-2lb a week.

I am 5 foot 5 and 191lb and its reccommended I eat 1470 to lose 1.5lb a week.
Dont aways think that 1200 is the best way to go because sometimes it isnt, you can eat more and still lose weight!!

diannethegeek

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

RosieWest8

2nd for figure out your TDEE and BMR. Once you know your TDEE (there are like 3 or 4 different formulas...I'd do all of them and take an average of all the scores b/c they will not be exactly the same) manually set your MFP goal to 15-20% less than that, but not less than your BMR.

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

There is something about macros on there too...I'm not an expert in that area so it'd be better to ask someone else about that!