What is safe weight loss? Is 1600 cal safe?

nusfa312
nusfa312 Posts: 6
in Health and Weight Loss
hi

i have just started using myfitnesspal and the app assigned me a daily cal count of 1600 calories per day according to my weightloss goals, activity levels, etc.

just wondering if this is a safe calorie count that will not slow down my metabolism in the long run?

also, how much is a safe weight loss amount per week. so far i have already lost 3kgs (or 7lb) and this is only the 6th day on my healthy eating plan (restricted to the 1600 calories per day described above). though i am happy with this loss, i am worried this is too much? i am carrying around a lot of extra weight so maybe this is why?

any ideas, thoughts you have would be greatly appreciated :)

Replies

  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    It is impossible to say without information like your height, weight, activity level, etc. for some it may be fine, others it may be low.

    Check out this post
    http://www.myfitnesspal.com/topics/show/952996-level-obstacles-lose-weight-target-fat-easy
  • nusfa312
    nusfa312 Posts: 6
    thanks for the reply and link :) i'll read up on this now

    at the moment i am 89kg, 178cm tall and activity level- sedentary.
  • jessicae1aine
    jessicae1aine Posts: 885
    I suggest:

    http://www.myfitnesspal.com/topics/show/943139-weight-loss-cheat-sheet-ipoarm

    There's some math involved, but once you've done it, it's super simple. Seriously. :)
  • covcoll
    covcoll Posts: 2
    I've been told that the first 10 pounds mainly is water weight. I was assigned about 1300, my work keeps me sitting down most of the day but I'm doing aerobics at night....I just started 5 days ago but I've not lost any weight yet. One of my friends told me to increase it only if I start feeling tired and out of energy at a 100 calorie at a time. Wish you the best and I'm glad you are on the road to a healthier life! ;)
  • workingoutforpeanutbutter
    workingoutforpeanutbutter Posts: 32
    Use the equation below to figure out your calorie goal:

    For WOMEN: 655 + (4.35 x Weight in pounds)+(4.7 x Height in inches) - (4.7x Age)= BMR The amount of calories your body burns just from being alive

    FOR MEN: 66+(6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 age in years)= BMR. that amount of calories you burn just from being alive.

    Step 2: Take that number and multiply by your activity level:
    1.2 Sedentary (little to no exercise)
    1.375 Lightly Active (1-3 days a week)
    1.55 Moderately Active (3-5 days a week)
    1.7 Very Active (6-7 days a week)

    Step 3:
    LOSE weight: Subtract 500
    MAINTAIN weight: keep the number the same
    GAIN weight: Add 500

    The final number is the amount of calories you should eat a day 8)
    With this equation, you do NOT have to add or subtract on workout days vs. rest days. It makes it easy!
    if you do not know your fitness level, take the AVERAGE between the two levels that sound like you.
  • nusfa312
    nusfa312 Posts: 6
    Thanks very much everyone for all the useful links and advice :)

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