I don't know how many calories I should eat!!!!

the_fat_monkey

I'm having some troubles losing weight. Uhm, I guess I'm mostly confused on what to consider my activity level.

I'm 5'3" and 145 pounds, and 18 years old. My goal weight is 120 pounds.

My exercise is weight lifting for 30 minutes 3x a week and walking for 45 minutes 4x a week. I use lightly active as my activity modifier. And when I do, my TDEE comes up as 2000 - 2100.

So if I eat about 1650 I should lose about a pound a week right? Does this sound right?

the_fat_monkey

Bump!

lilpoindexter

If you want to lose more weight first, you can concentrate on all cardio right now.

Skinny_Beans

Light activity i'd put for if you do at least an hour of intense workouts a day, or your job has you on your feet a lot.

Cr01502

If you want to lose more weight first, you can concentrate on all cardio right now.

Don't do this. You're program sounds fine. Yes, 1650 sounds about right for a pound per week.

TavistockToad

If you want to lose more weight first, you can concentrate on all cardio right now.

Please don't do this....

Stick to your plan of weights and walking.

ssalmfp

Try it out and if it works, that's great. If you're not losing the weight you want to lose, lower your calorie count. I like to err on the side of caution, just in case MFP over estimates my calories burned during exercise and underestimates the number of calories I eat.

the_fat_monkey

If you want to lose more weight first, you can concentrate on all cardio right now.

Don't do this. You're program sounds fine. Yes, 1650 sounds about right for a pound per week.

I have no plans on doing only cardio. I want to be strong

the_fat_monkey

If you want to lose more weight first, you can concentrate on all cardio right now.

Please don't do this....

Stick to your plan of weights and walking.

Does the calorie amount sound right?

the_fat_monkey

Try it out and if it works, that's great. If you're not losing the weight you want to lose, lower your calorie count. I like to err on the side of caution, just in case MFP over estimates my calories burned during exercise and underestimates the number of calories I eat.

Can't lower my calories too much though because I don't want to create too big a calorie deficit. o3o

originalcookiemonster

If you want to lose more weight first, you can concentrate on all cardio right now.

Please don't do this....

Stick to your plan of weights and walking.

Does the calorie amount sound right?

They are correct. Stick with the weights. Make sure you lift HEAVY to make the most out of it. Find your TDEE and eat at a 15 to 20 percent deficit. If you do that and stick with weights you'll be fine.

californiagirl2012

I'm having some troubles losing weight. Uhm, I guess I'm mostly confused on what to consider my activity level.

I'm 5'3" and 145 pounds, and 18 years old. My goal weight is 120 pounds.

My exercise is weight lifting for 30 minutes 3x a week and walking for 45 minutes 4x a week. I use lightly active as my activity modifier. And when I do, my TDEE comes up as 2000 - 2100.

So if I eat about 1650 I should lose about a pound a week right? Does this sound right?

Any calorie estimate is just a tool, a ballpark estimate to start with, but it should be close.

To find the exact calories needed for YOU to be in a healthy sustainable calorie deficit is the right answer. Wait, if you need to adjust by 100 do it, wait, adjust, wait, adjust, wait. The tortoise wins this race.

Some people can handle a bigger calorie deficit and some people can't, neither is right or wrong. Even a small calorie deficit will put your body is a state of flux with hormones and such, some people have more stress which increases your hunger hormones, some people have emotional eating issues which adds even more complications. All that matters is what works for you. No one here and give you the answer. Your doctor can help you but we are not qualified to tell you how much to eat.

A healthy balanced diet within a calorie budget for a deficit that is right for YOU is all that matters for weight loss. Don't make it complicated.

Also people play mental accounting games with calories just like with finances. Make steps to make sure you are making accurate measurements. Packaged foods can have MORE than they say but not less (they get in trouble if less so they would rather error with MORE).

If you typically intake sodium at a certain rate your body adjusts, but if you make a sudden change then you will see a spike.

Exercise is for making your lean body mass pretty (especially lifting weights) for when the fat is gone. Losing fat with no muscle is ugly and cardio alone will not make you pretty. You cannot out exercise too many calories.

Your body loses weight in chunks, not linear. I have found that you can do everything right and your weight loss seems to plateau but if you are patient and keep exercising and eating at a deficit (however slight) you will lose it, it will suddenly "whoosh". There are so many variables for the scale; water retention, digestion, hormones, allergies, sodium, carbs, water intake, DOMS, inflammation, the list goes on. People mistakenly think they lose or gain weight when they eat more or less because of these fluctuations.

Losing weight requires tremendous patience. You will not lose it when you want it or where you want it. The body does its thing. Some apparent plateaus can last a month or so. You cannot make it happen faster. You must focus on two things; calories and exercise. Nothing else matters. Scales and metrics don't matter. The day in and day out grind of exercise and calories are all that matters. It is not very exciting until things fall into place. You get your victories and you ride one victory to the next.

The scale is a trend tool. The scale is good but put it away and only check once a week and only use it as a trend tool. It will fluctuate, it does not matter. Take front side and back progress pictures at least once a month. You will see differences that the metrics won't tell you and it's that little bit of NSV that will keep you going until the next victory.

To say eat more is wrong.

To say eat less is wrong.

Do what works for YOU.

zaph0d

I'm having some troubles losing weight. Uhm, I guess I'm mostly confused on what to consider my activity level.

I'm 5'3" and 145 pounds, and 18 years old. My goal weight is 120 pounds.

My exercise is weight lifting for 30 minutes 3x a week and walking for 45 minutes 4x a week. I use lightly active as my activity modifier. And when I do, my TDEE comes up as 2000 - 2100.

So if I eat about 1650 I should lose about a pound a week right? Does this sound right?

Yes, that sounds about right. Nice work on figuring that all out. I think you are probably more towards "moderately active" than "lightly active", so you can likely get away even eating a little more.

the_fat_monkey

If you want to lose more weight first, you can concentrate on all cardio right now.

Please don't do this....

Stick to your plan of weights and walking.

Does the calorie amount sound right?

They are correct. Stick with the weights. Make sure you lift HEAVY to make the most out of it. Find your TDEE and eat at a 15 to 20 percent deficit. If you do that and stick with weights you'll be fine.

I'm eating 20% less of my TDEE so here's hoping!

the_fat_monkey

I'm having some troubles losing weight. Uhm, I guess I'm mostly confused on what to consider my activity level.

I'm 5'3" and 145 pounds, and 18 years old. My goal weight is 120 pounds.

My exercise is weight lifting for 30 minutes 3x a week and walking for 45 minutes 4x a week. I use lightly active as my activity modifier. And when I do, my TDEE comes up as 2000 - 2100.

So if I eat about 1650 I should lose about a pound a week right? Does this sound right?

Yes, that sounds about right. Nice work on figuring that all out. I think you are probably more towards "moderately active" than "lightly active", so you can likely get away even eating a little more.

Thank you!

DewlyNoted

That sounds kind of high for me. My activity level is set at the lowest, but I exercise at least an hour every day, mostly walking some circuit training. I started at 146, have a GW of 120 and I'm more than halfway. I've been eating about 1400-1600 depending on exercise. As long as you don't go under 1200, you're ok. But see what works for you on the scale. Good luck and feel free to add me if you like.

the_fat_monkey

That sounds kind of high for me. My activity level is set at the lowest, but I exercise at least an hour every day, mostly walking some circuit training. I started at 146, have a GW of 120 and I'm more than halfway. I've been eating about 1400-1600 depending on exercise. As long as you don't go under 1200, you're ok. But see what works for you on the scale. Good luck and feel free to add me if you like.

Well, if you're eating 1400 - 1600, then it should work for me, too? I exercise over an hour on the days I exercise, and on the days I don't exercise I'll be eating about 1300 calories.

Topsking2010

If you want to lose more weight first, you can concentrate on all cardio right now.

Please don't do this....

Stick to your plan of weights and walking.

Does the calorie amount sound right?

They are correct. Stick with the weights. Make sure you lift HEAVY to make the most out of it. Find your TDEE and eat at a 15 to 20 percent deficit. If you do that and stick with weights you'll be fine.

This but also do HITT for cardio

Mrsbrandnewmeslimandtrim

bump

DewlyNoted

Yeah I've lost on average a pound a week. A few more in the beginning and when I started 30 day shred. U can do it!

the_fat_monkey

Yeah I've lost on average a pound a week. A few more in the beginning and when I started 30 day shred. U can do it!

What else do you do for exercise, may I ask? Or at least, roughly, how many calories do you burn on exercise?

Capt_Apollo

1650 sounds fine. remember, your body works more on a weekly basis, rather than day-to-day. so if one day your just not as hungry and you eat only 1500 calories, and the next day you are starving and you eat 1800 calories, you know it all balances out.

be mindful of days you are more hungry than others. look at your protein and carb intake.

srcardinal10

You need to be doing more vigorous cardio and longer. 60-90 min of cardio 5x a week for weight loss. Try doing some speed interval training with your walking since you like to walk. Eat a few less calories too. Keep in mind that just because something is healthy doesn't mean that it doesn't have calories. Track consistently. Eat protein and lots of fiber to feel full. You need carbs, so don't cut them out of your eating plan.

a_stone_girl_dances

To say eat more is wrong.

To say eat less is wrong.

Do what works for YOU.

I second, third & fourth this.

the_fat_monkey

You need to be doing more vigorous cardio and longer. 60-90 min of cardio 5x a week for weight loss. Try doing some speed interval training with your walking since you like to walk. Eat a few less calories too. Keep in mind that just because something is healthy doesn't mean that it doesn't have calories. Track consistently. Eat protein and lots of fiber to feel full. You need carbs, so don't cut them out of your eating plan.

Vigorous cardio is not a must to lose weight. And, exercising 3 times a week is fine. Your body needs an ample amount of rest to recover.

the_fat_monkey

1650 sounds fine. remember, your body works more on a weekly basis, rather than day-to-day. so if one day your just not as hungry and you eat only 1500 calories, and the next day you are starving and you eat 1800 calories, you know it all balances out.

be mindful of days you are more hungry than others. look at your protein and carb intake.

Thank you

2hobbit1

i have taken the numbers that you have given in your post and plugged them into the roadmap

http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12

this is what you get - - - - - the calorie target in the following activity table is what you would need to maintain your current weight. to lose weight you should take a 20% cut from the calories listed.

Harris-Benedict Formula
There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1497 calories.

How Many Calories Should I Eat?

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.

Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1796
Lightly Active (light exercise/sports 1-3 days/wk) 2058
Moderately Active (moderate exercise/sports 3-5 days/wk) 2320
Very Active (hard exercise/sports 6-7 days/wk) 2582
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2844
NOTE: Please remember that this calculation is just a guideline. Your metabolism may be higher or lower based on the amount of lean muscle you have. Use these numbers a a starting point and tweak them up or down based on your weight loss or gain. It may take a couple weeks to get your exact calorie level.

Are you lifting heavy? - doing Stronglifts 5x5 or starting strength or new rules of lifiting for women? if so then you are light to moderate - so a base intake of 2000 - 2300 before your 20% cut.

If you are not lifting heavy then you would be light if your steps are less than 10,000 per day. If you walk enough to be over 10k a day then you are probably moderate.

Your light target would be 1600 and if you are moderate then it would be 1800.
Start out at 1600 and give it a few weeks to see how you do - if you are not losing then add 100 cals a week until you start to lose. Be prepared for some experimenting to find your sweet spot. If you find that you are not losing at a given amount for a few week and then have a drop after you have a pigout/cheat day then you have proved that you do need to up your calories!
Just be sure to eat above your BMR!

robin52077

If you want to lose more weight first, you can concentrate on all cardio right now.

Bite your tongue, heathen!

HuskyLady

Californiagirl seems to have the best handle on how to approach weight loss. I'd been having problems losing weight for years because I was counting & monitoring everything but calories. Plus, I wasn't doing enough cardio in my workouts. I do pilates, yoga, work with tubes & balls & then aerobics. I'm adding an elliptical to my routine, so we'll see how all this pulls together. Muscle does burn fat, but you also gotta burn the fat that's already there -- so more cardio, for me anyway.

I've only been using MFP for a week now, but it seems to keep really good track of your calorie intake, but I haven't figured out the calorie output yet in the exercise section. It's database is pretty extensive too as far as finding the exact foods you're looking for. But remember, these numbers are just tools, not absolutes. They're just to help keep you on target. So don't stress when you don't see the number you're hoping for.

The key thing is to PLAN AHEAD! Plan all your meals including snacks & when you're going to exercise. Getting in a routine gives you your best chance at being successful!

Hope this helps! Good luck!

robin52077

You need to be doing more vigorous cardio and longer. 60-90 min of cardio 5x a week for weight loss.

ignore this also...


OP: your plan sounds very intelligent. Good for you for doing strength training. Don't be afraid to go heavier. And good for you for not falling into the "omg I need to eat 1200 or less" trap.

You've got this!

the_fat_monkey

You need to be doing more vigorous cardio and longer. 60-90 min of cardio 5x a week for weight loss.

ignore this also...


OP: your plan sounds very intelligent. Good for you for doing strength training. Don't be afraid to go heavier. And good for you for not falling into the "omg I need to eat 1200 or less" trap.

You've got this!

Thank you!!!