Calories per day?

maddystella23
maddystella23 Posts: 18 Member
in Health and Weight Loss
Hi,
I am a 21 year old female wanting to lose around 15-20kg. I am unsure of my exact weight at the moment as I've not yet bought some scales but around 85kg I would say and 5'7/5'8 in height.

I've got my first office job and have recently moved in with my boyfriend so the combination of sitting down all day mixed with living with a boyfriend who eats fairly terribly (when I have no willpower) has meant I have put on some weight! Boo :(

I am interested in IF but my main issue is knowing how many calories I should have per day. I don't want too few but I also want to lose some weight! I will be exercising but that's more for toning so diet will be more or less the sole reason for my weight loss.

I would like to lose around 3kg a month so presume for this I will need to eat around 1200-1300 calories a day - is this okay for long term weight loss? Like I said I don't want to eat so few it all piles back on at some point I want it to be sustainable but I also need to see results in order to stay motivated.

Thank you xx

Replies

  • terbusha
    terbusha Posts: 1,483 Member
    Hi,

    You are absolutely correct in that you don't want to eat too few calories. I set my calorie goal based on progress towards the goal that I'm going for. What I do and what I recommend to people is to eat at a calorie level that allows you to drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~1600 cal/day. Hit this goal, along with your macros and getting in your workouts, for a week. If you lose 1-2 lbs, you're good to go. If you lose too much, increase your intake and repeat. If you don't lose enough, reduce your intake a bit and repeat. After a few weeks, you'll figure out what works for you in your situation.

    How are you planning on exercising. Resistance workouts are great for losing weight while maintaining your muscle mass. That's been the biggest part of my exercises that helped me to lose 64 lbs.

    Allan

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