how many calories should I really aim for?

ssengel
ssengel Posts: 3
edited September 30 in Health and Weight Loss
I'm needing a bit of help figuring out all this math for losing weight. I know I'm supposed to not go under 1200 net calories, but I'm not sure how to do this and still lose weight? I'm pretty short (5'2" and incredibly small boned) and my BMR is 1331. But if a 3,500 cal deficit will result in losing one pound a week, then the way I calculate it, it would take me almost a month just to lose one pound. I am in the upper range of a healthy BMI, but given my frame, I don't feel healthy at my weight--plus, I know I'm more healthy a few pounds lighter. I'm not aiming to lose much and am trying to exercise more often--but I do need a little more of a quick result to keep motivated.

Replies

  • phatphd
    phatphd Posts: 45
    Welcome to the world of being short! I'm 4'8" and even at 1200 calories the absolute max I can lose is .3 lbs a week. It's just a little more challenging for us...
  • twinmama1987
    twinmama1987 Posts: 566 Member
    well, I am 5 foot 1 and i eat 1600-1800 cals/ day or more.. But i workout 6X/week for 30-90 min .. very intensely. I lose 1-2lbs a week.
  • Jorra
    Jorra Posts: 3,338 Member
    Your BMR may only be 1300 (welcome to the club!) but through daily activity you burn more calories naturally during the day. For example, my BMR is a little over 1400, but even at a sedentary activity level, I burn around 1800 daily. This gives me a 600 calories deficit every day!
  • MrsJax11
    MrsJax11 Posts: 354 Member
    The way MFP figures it (I think) is to take the amount of calories it would take to MAINTAIN your current weight, and subtracts 500 cals a day to set your goal. Usually the drastic change of measuring/weighing foods and maintaining a certain amount is enough to kick start the loss (and give you your immediate satisfaction) and then it levels out.
    I also read somewhere else that you should aim to never go more than 1000 cals below your maintenance amount if you are trying to lose...
    what kind of results are you looking for? what have you gotten so far?
  • kaitlyn12osu
    kaitlyn12osu Posts: 26
    I'm 5'2 and haven't been counting for awhile but I would guess that I eat 1800 a day and workout 6/7 days a week with 30-60 min cardio each day so I usually net btw 1200-1600 calories. Anyways, I maintain around 112-116 here. However, when I was 106 last year and maintaining btw 106-108 I was counting and would eat btw 800-1400 a day. When I lost weight from 148 to 106, I was anorexic and would eat as little as possible. I guess what I'm trying to say is it's really tough for short and small girls to lose weight. I would honestly try to eat 1200 and exercise around 40 min of cardio a day to see results. Then, once you're at a happy weight slowly add calories back in. Eating 1200 is really easy: lots of fruits and veggies + lean proteins and you'll be satisfied! :)
  • ssengel
    ssengel Posts: 3
    Good point. And I do tend to EAT 1000 to 1200 calories a day--but with the exercise (and mine is pretty moderate), it puts me way below 1200 net cal.
  • WifeMomDVM
    WifeMomDVM Posts: 1,025 Member
    You have to eat to lose but if you don't have much to lose and you are losing those stubborn vanity pounds, yes, they will come off very slowly. Just be patient.

    Eat very, very clean. Up your protein and fiber, watch your sugar and carbohydrates, lift heavy weights ----> this will result in a leaner, higher calorie burning you. Not sure how much the number on the scale will change with this approach, but you will be healthier, have more energy, and your clothes will fit better.

    Also, it's very sustainable to do this the rest of your life. :)

    http://www.extremely-fit.com/fitness-tips/2011/01/8week-transition-diet/

    http://www.answerfitness.com/150/full-body-workout-plan-workout-routines/
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