5'2" or 5'3" ladies! what calorie targets worked for you?

2

Replies

  • roachhaley
    roachhaley Posts: 978 Member
    5'3. 1500-1600 is what I eat for maintenance (although I dont have a scale ATM, but I dont think I'm gaining weight on 1500-1600)

    Honestly anything below 1500 works for weight loss for me. Obviously, the lower the faster I lose. When I'm really focused I'll eat anywhere between 900 - 1400 a day. I'm pretty sedentary and sleep a lot during the day (when I'm not at school).
  • TBoom915
    TBoom915 Posts: 115 Member
    Bump for later read
  • MissKim
    MissKim Posts: 2,853 Member
    You really just have to find what works best for you. It will be different for everyone just because everyone's body is different. Someone that has less body fat and more muscle will need more calories, while someone with a high body fat and not a lot of muscle would need less. I would just play around with the numbers and see what results you get.
  • a1schwei
    a1schwei Posts: 617 Member
    i am 5'3.5 (132.5ish lbs) and i am set at 1510 per day (0.5/week) at this point...my ultimate goal is to get to 129 and more toned, but i am close enough at this point that it can be a slower scale movement and keep me happy :) i am still breastfeeding though so i add another 300 calories for that and i almost always eat the majority of my exercise calories back :)
    i am of the mindset that i would rather lose more slowly but have maintenance be an easier transition than to drop weight quickly, but need to eat very little to maintain :)
  • jehuster
    jehuster Posts: 168
    Not sure this will help you as I am in my 50's and the body is even trickier on short older people. I started in July of this year and was set at 1200 lost 9 lbs and stalled for a couple weeks then I upped my intake to 1550-1700 for a week and a half and gained weight and just 2 days ago dropped it back to 1200 and lost 2.8 lbs over the weekend. I normally don't eat exercise calories back and if I do I try to only do about 1/2 (except tonight is a birthday party and I will probably eat all back that I burned off) unless I am really hungry. I am currently in a challenge group that requires daily challenges in addition to the normal exercise routine so I hope this keeps giving me the added umpf I need to keep my weight going down. I have lost an overall of 14 inches even though i have not lost that much weight and my clothes are beginning to get baggy on me which is a good sign. Take measurments...its recommended better than watching the scale go up and down because it will.

    I too have a bad knee but I where a support knee brace always when I exercise or even go walking. I revamped Jillian Michael's 30 day shred to fit my bad knee (can't do alot of that jumping). If you want take a look at my blog I have the revamped version of level 2 of the shred on my September blog. It's still a calorie burning workout even being revamped.

    I wish you luck and much success on your journey. :drinker:
  • yowza101
    yowza101 Posts: 196 Member
    At first I was at 1800 because the norm is 1800-2000, but a few weeks ago I went 1400 and so far so good. It took a while to get use to those calories and I try not to over due when I'm given more calories from working out. I'm 5'4. I have osteoarthritis in my knees so I break down my workout. I can't do a full hour on my knees. So I do 15-30 minutes in the morning and then 15-45 in the evening. But now I have bunion that will be operated on in a few weeks, so sometimes its hard even getting to the 30 minutes, so I try to keep to my calories more so these past few days. At least I'm doing some kind of working out... I think I may look into getting a Sit and Fit video for those days that my feet hurt more.
  • trophywife24
    trophywife24 Posts: 1,472 Member
    Between 1200-1500 calories. 1200 did the trick at first and then I had to up it a little bit when I got closer to my goal. I'm 5'2, started at 170 and am 130-ish now and maintaining.
    Well done! How long did that take and how active are you? I have two little ones too
    , 5 & 3 and they keep me busy, but obviously not busy enough!

    it took me over a year BUT... I "dieted" for 4 months, took 9 months off (maintained my weight) and then decided to loose 15 more which I did in about 3 months. So 7 months total. I'm fairly active, I work out for 45-ish minutes 3-4x/week right now.

    ETA it really is what works for you. It was a lot of trial/error for me. Any time I changed my calories I'd give it at least 10 days to see if the scale moved or not. Anytime I stalled out, I had to eat a little more, that was my pattern. :)
  • birdieaz
    birdieaz Posts: 448 Member
    I'm 5'2.5 and started out at 170lbs. I'm now 118lbs.

    The calorie target that has worked best for me has been NO LESS than 1600 calories. Right now I'm set for 2000 and aim to eat 10-15% if I want to lose.

    I lost ZERO pounds eating 1200 calories. It was insanely counterproductive for me.

    What types of exercise do you do if you dont mind me asking.

    I run an hour 3x a week and do yoga mostly to stay limber. That's it. Will be adding weight training soon. Even when I did Insanity, could never adhere to the 6x a week work out schedule. I find my body responds better with more rest days.
  • birdieaz
    birdieaz Posts: 448 Member
    I'm 5'2.5 and started out at 170lbs. I'm now 118lbs.

    The calorie target that has worked best for me has been NO LESS than 1600 calories. Right now I'm set for 2000 and aim to eat 10-15% if I want to lose.

    I lost ZERO pounds eating 1200 calories. It was insanely counterproductive for me.

    Congratulations, that is very awesome. I'm the exact height as you and want to get to 115 or just where you're at now. Do you eat back exercise calories and netting 1600 calories? I am struggling to find the right number for me. Right now I am trying to net 1500 and eat back my calories.

    I only work out 3x a week right now. On work out days I aim to net no less than my RMR of 1400, that means eating 1800-1900. The remaining 4 days I eat 1700 and that is my net as well.

    I found it confusing the whole eating back exercise calories that is why I switched my calorie goal to reflect my full TDEE and aim for a 10-15% weekly deficit from that. This also takes the stress out of worrying if I have a low or high calorie day, since I'm focusing on a weekly goal.
  • amberaz
    amberaz Posts: 328 Member
    Hi! I am 5'3" and currently 119 lbs. I am not looking to lose a lot of weight, just to get rid of some fat and add some muscle. I am currently eating 1730 calories per day and not eating back exercise calories. I work out 5 times per week for 30 minutes to an hour. If your goal is just to be thin, I had good results eating 1300-1400 NET calories per day and doing loads of cardio. I got as low as 107 lbs doing that, but my body fat percentage was probably the same as it is now and I am almost 15 lbs heavier. I starved on that diet. If you want to lower your body fat percentage, lose fat, and maintain your lean body mass, check out the Eat More to Weigh Less group here on MFP. You start by calculating what your daily intake should be based on your activity level, your weight, and age. You may not lose tons of weight super fast, but your body will change, and you will feel much better than you would eating a very low calorie diet.
  • Angie_1991
    Angie_1991 Posts: 447 Member
    I"m 5'4. 1200 and eat my exercise calories back...........
  • ellenasl210
    ellenasl210 Posts: 95 Member
    When I logged it was 1650 cals for maintenance.......& about 1200-1300 if I wanted to lose weight.

    This works for me too(: I'm 5'1"
  • Solila
    Solila Posts: 1
    5'3, 135 lb and 2,000-2,200 calories for slow, steady weight loss. Normal frame and body fat about 25%. I'm in no rush if it's going to be gone forever. I went down to 125 lb last year in a few months by eating too little (1500-1800) so I put it all back on quickly. Pointless. I do pilates once a week, and try to run twice a week at least.
  • Brandicaloriecountess
    Brandicaloriecountess Posts: 2,126 Member
    I can lose like a champ @ 1700-1800
  • megannicolex33
    megannicolex33 Posts: 82
    I'm 5'3. I've been playing with my calories for a while now, trying to find the perfect amount for me to lose weight. I was at 1200 for months, lost 33 pounds, then plateaued in the beginning of June. I upped my calories to 1500 for all of July, still no change. Upped again to maintenance, which was about 1900, and maintained for the whole month of August. On September 1st, I dropped back down to 1500 and started a new exercise program. Ended up gaining 5 pounds and not losing any inches either. So now I'm set at 1200-1300. I'm going to try this for a while and see if there's any change. I was trying the whole, "eat more to weigh less" thing, and yeah... didn't work for me. Everyone is different I suppose. I'm hoping that my new plan will FINALLY get me out of this ridiculously frustrating plateau!
  • SpazzyMal
    SpazzyMal Posts: 276 Member
    I'm 5'2", female, and 24 years old, and 165 pounds. I aim for around 1,600-1,700 a day, total. That seems to be working for me. My weight loss isn't lightning fast, but it's going. If I lower my cals under 1,500 I tend to stall, so I just keep it at 1,600-1,700ish.
  • ToughTulip
    ToughTulip Posts: 1,118 Member
    Completely depends on your activity level. Im 5ft3 and eat 2000 just to lose weight. I am losing too fast so I'm increasing to 2200
  • jzammetti
    jzammetti Posts: 1,956 Member
    I am 5'2.5". I have had my target set at 1200 and have been losing weight steadily. I just upped it to 1368, based on this post. http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

    This ^^^^^^^!!

    I was 1200 and had to move to 1750 to start the movement again on the scale. (5'3", currently 132 pounds - began at 197 pounds)
  • xoTammyox
    xoTammyox Posts: 74 Member
    I'm 5'3 and I aim for anywhere between 1200-1600 a day.
  • Yes2HealthyAriel
    Yes2HealthyAriel Posts: 453 Member
    I am 5'1" and eat between 1200-1300. I have tried upping my calories but I saw no loss with that.
  • meangreen11
    meangreen11 Posts: 42 Member
    5'3 1/2" female, 51 years young and less than a pound from my goal of 125. Started at 144 on MFP, but had lost more than 5 pounds before that.

    I have kept my daily calorie goal at 1200-1250, but always have a few days a week that I go over and don't worry about it. My weekly net is always a deficit so I don't worry about daily net (over or under) so much.

    I did not experience a slow down as I approached goal at all. One day I gained 1 lb. on weigh in day, but the next day had dropped 2 lbs. so really lost that week as well.

    I walk at a moderate rate x 3 weeks, ride horses 3-4 days a week and try to fit 30DS in at least 2-3 times a week.

    My October goal is to not worry about the last little bit of the lbs., but to do enough JM to take 1" off my waistline. Firming up and building muscle is important to me so maintenance will be successful.
  • spedabstbit
    spedabstbit Posts: 21 Member
    I think it's plain to see, even from this thread, that everybody is different somehow, and you'll have to find what works for you!

    My experience has been this: I'm 5'2". I started at 165, and after 6 months, I'm down to 132 - so that's about 33 pounds. I'd like to lose another 7 or so - down to the mid-120's. My original goal was set at 1200 a day. I go for a range, though. I want to be taking in 1100-1300 daily. It's not totally unusual for me to have a 1000-1050 day, but I also go over by a few calories occasionally, so it's no problem to say my weekly average is well within range. I try to get some physical activity in daily, usually a T-Tapp program, but once or twice a week I'll substitute walking a couple of miles. That's enough to tone and trim and strengthen, but it's not a major calorie burner, so I don't eat back my exercise calories.
  • twostepsforward
    twostepsforward Posts: 113 Member
    Well thanks everyone, its now as clear as mud! Ha ha!

    Seriously though, it is really interesting to hear everyone's experiences and it just shows I will have to experiment. I may pick up my numbers from the 'in place of a road map' entry and test that out for a while to see how it goes then move up or down slightly to get it right.

    Thanks for your input!
  • kathyms13
    kathyms13 Posts: 497 Member
    I guess if I could stay at 1200 I would lose. How do you stay at 1200 in a day- what is a typical day for you?
    my diary's open.
  • hummingbird71
    hummingbird71 Posts: 298 Member
    I have not read any other post so if I say something that may be a duplicate I am sorry.... I am 5' 2.5" and I began my journey when I was @ 235. I was on a1200 calorie a day "diet". This did wonders for me at first. I lost quickly...but then hit a plateau. I have been struggling to get of it for several months. I have lost a wee bit here and there but nothing significant. I now eat 1800 calories (or try to) and have been able to lose with that amount. I don't go over that limit but some days are under. I have not found the exact amount that works for me and you may be the same way. You just need to "play around" with it and find out what that magic number is for you. I will say that any change you do give it a full month before changing again. And if you increase your calories be prepared to gain before you see lost. I did see an increase when I went to the 1800 but then lost some too. NOW I am stuck again. But I keep moving forward and know that the scale will change again! Good luck to you!
  • Iron_Feline
    Iron_Feline Posts: 10,750 Member
    Well thanks everyone, its now as clear as mud! Ha ha!

    Seriously though, it is really interesting to hear everyone's experiences and it just shows I will have to experiment. I may pick up my numbers from the 'in place of a road map' entry and test that out for a while to see how it goes then move up or down slightly to get it right.

    Thanks for your input!

    LO it really does show we are all different - just don't forget that if you do change your cals /exercise etc give it a good month before you decide it's not working. Sometimes the body is funny, in that you will gain in the first week or two then drop back and start losing. Good luck :flowerforyou:

    Edit - ha ha snap Hummingbird :bigsmile:
  • kimberliiw
    kimberliiw Posts: 242 Member
    It is interesting to see all the different setpoints that are successful. I'm 5'2", 147.6 lbs, 54 yo and have lost 4.6 lbs in 4 weeks on 1350 cal goal. I eat back about half of my exercise.
  • LuluProteinFueled
    LuluProteinFueled Posts: 261 Member
    I'm 5'3 and currently eating at TDEE to build muscle. At the moment I'm using my BMF to determine TDEE so every day this number will be slightly different. Currently sitting around the 2100 mark, but rest days will be much lower as I have a desk job.

    Good cut number for me however is around 1850, but don't want to cut again for a couple/few weeks. Want to give my body a break from it and feed my muscles :smile:
  • Scorpioangel
    Scorpioangel Posts: 951 Member
    I started at 1,600 calories a day with a 50% carb, 30% protein and 20% fat ratio. I started at 5'4" and 151. When I got to my target weight I bumped it up to 1,800 calories and stuck to a 50/25/25 ratio. In the past I have tried the 1,200 calorie thing and it didn't work for me. I work well with at least 1,600 calories.
  • Weebs628
    Weebs628 Posts: 574 Member
    I'm 5'2" and I've been eating about 1,600 calories a day. I eat back my exercise calories and work out 6 days a week running, pilates and dancing. My loss has started to stall, but I'm going to give it a few weeks before I make any adjustments.

    Started at 169. Now at 151. 11 pounds from goal. I figured it would get tricky from here to 140.

Categories