Need help with how many calories please

Sabra34

Hi just wanted to make sure my numbers are correct .i have been eating a 1200 calorie diet for nearly a year and only doing cardio I have lost 42kg this way but I have lost so much muscle this way I only have 10kg to lose now .i have just started doing weight training .so this is my numbers 
Female 35
Weight :71kg (158pounds) 
Body fat : 32% 
Height : 169cm (66.5 inches) 
Bmr: between 1421 and 1490 
Tdee:2049 (lightly active ) 
So tdee minus 25% is 1536 
Does this sound correct I go to the gym 3 times a week doing 25mins cardio and about 45mins on weight machines 
Thanks for any help scary thinking of eating more after eating 1200 for so long

Noor13

Hi there.

Great you found us here.
I had a look at your numbers.
Firstly I think, you are moderate in your activity and not light. We tend to underestimate our activity levels
I ran your numbers and your TDEE would be 2288
a 15% cut would be 1945

We do not recommend to make the cute bigger than 10-15%.
After being on 1200 kcal for over a year you might want to consider doing a reset in the first place.
Did you read the stickies? There is a lot of great info there
Also make sure to pay attention to your macros, be sure to eat enough protein

If you need anything give us a shout

LuluProteinFueled

Hi there.

Great you found us here.
I had a look at your numbers.
Firstly I think, you are moderate in your activity and not light. We tend to underestimate our activity levels
I ran your numbers and your TDEE would be 2288
a 15% cut would be 1945

We do not recommend to make the cute bigger than 10-15%.
After being on 1200 kcal for over a year you might want to consider doing a reset in the first place.
Did you read the stickies? There is a lot of great info there
Also make sure to pay attention to your macros, be sure to eat enough protein

If you need anything give us a shout

^^^^ everything this amazing woman said!

Sabra34

Thanks for the help should I slowly go up in calories ?

jmzz1

i am also on the same track... eating 1200 calories for almost a year ... but past 2 months i have increased my calorie to 1300 but my weight has reached a plateau and i am not able to loose it.. although i am gaining weight
.... i do cardio 6 days a week for 30 minutes and strength training also 6 days a week for 30 minutes with dumb bells and weight machines.... so i was planning of setting my metabolism to my TDEE but do not know how to increase it .... i weigh 73kgs with height of 167cm

natini

Read the stickies at the beginning of this group on how to do a reset.