is this unhealthy?

DebbieLyn63

For a 49 yr old 5.6" woman daily diet

100 gr lean protein
75 gr high fiber carbs (20-25 g fiber)
40 gr good fats (olive oil, avocado, nuts, eggs)

average 30-40 mins moderate cardio 6 days a week.

katevarner

That's probably not enough calories for those workouts. May be ok on a non-workout day. Unless that's just your healthy stuff and you are also eating about 350-500 more calories, I'd add to each of those. How much do you weigh? You can go as high as 1g of protein per lb or even 1.2 g per lb of lean body mass if you know what that is. Percentages sound good.

minizebu

If my math is correct, all of that adds up to 1060 calories a day. This is below the estimated BMR of a woman of your weight, so yes, I think it is too low.

minizebu

I just plugged your data into a calculator.

For a 5'6" woman at your present weight, the calculated BMR (using the Mifflin St.-Jeor formula) is 1623.

Using a Sedentary Activity Factor (1.2 x BMR) the estimated caloric requirement is: 1948.
Using a Lightly Active Activity Factor (1.375 x BMR) the estimated caloric requirement is: 2232
Using a Moderately Active Activity Factor (1.55 x BMR) the estimated caloric requirement is: 2516.

Any way you cut it, you are taking in too few calories.

DebbieLyn63

That's probably not enough calories for those workouts. May be ok on a non-workout day. Unless that's just your healthy stuff and you are also eating about 350-500 more calories, I'd add to each of those. How much do you weigh? You can go as high as 1g of protein per lb or even 1.2 g per lb of lean body mass if you know what that is. Percentages sound good.

I currently weigh 216 with a goal of 150. my LBM should be somewhere around 110-120. It is hard to find an accurate BF calculator on here. I found ones that put me anywhere between 20%-80% BF. My scale calculated it at 37%, but I'm thinking that is probably close to accurate. Bone density shows 6.2.
So if I add 20 gr of protein, that will add another 80 cals.
I can't see how adding 300-500 calories of chips and sugar would make my diet any healthier.
I am not hungry on 1200 p/day and have no loss of energy. When I increase above that number, I gain weight. At 1200, I am averaging less than a pound of week. I want to lose a little faster than that, perhaps 1.5 pounds a week, at least until I get closer to goal weight. I still have over 65 pounds to lose and I am only 6 weeks in.

I am finding it quite common for many women on here that are around my age, to have to stay under 1200 to lose. Especially if they have a lot of weight to lose. If we are getting in all the nutrients that we need, why is it so important to have a higher calorie intake to be considered 'healthy' on here? I have never seen any other plan that makes the blanket statement that everyone must net over 1200 per day, without taking into account age, gender, and other factors that affect metabolism.

jzammetti

That's probably not enough calories for those workouts. May be ok on a non-workout day. Unless that's just your healthy stuff and you are also eating about 350-500 more calories, I'd add to each of those. How much do you weigh? You can go as high as 1g of protein per lb or even 1.2 g per lb of lean body mass if you know what that is. Percentages sound good.

I currently weigh 216 with a goal of 150. my LBM should be somewhere around 110-120. It is hard to find an accurate BF calculator on here. I found ones that put me anywhere between 20%-80% BF. My scale calculated it at 37%, but I'm thinking that is probably close to accurate. Bone density shows 6.2.
So if I add 20 gr of protein, that will add another 80 cals.
I can't see how adding 300-500 calories of chips and sugar would make my diet any healthier.
I am not hungry on 1200 p/day and have no loss of energy. When I increase above that number, I gain weight. At 1200, I am averaging less than a pound of week. I want to lose a little faster than that, perhaps 1.5 pounds a week, at least until I get closer to goal weight. I still have over 65 pounds to lose and I am only 6 weeks in.

I am finding it quite common for many women on here that are around my age, to have to stay under 1200 to lose. Especially if they have a lot of weight to lose. If we are getting in all the nutrients that we need, why is it so important to have a higher calorie intake to be considered 'healthy' on here? I have never seen any other plan that makes the blanket statement that everyone must net over 1200 per day, without taking into account age, gender, and other factors that affect metabolism.

The people who suggest your caloric intake is too low are basing that on the science of TDEE... which factors in all the things you mentioned people were ignoring.

LikesVeges

If you have time, look at Jillian Michael's "Mastering Your Metabolism." I have been quite sure my sad journey of no weight loss was potentially hormonally related, but wasn't sure what to do about it. I have only tapped the surface of her information, but what I have read and applied has been a boon. For us gals I think there's more to it than just the ins and outs of calories (proteins, fats, carbs and the like).