advice on calories per day & workout out

nicolelynne92
nicolelynne92 Posts: 26 Member
edited February 1 in Food and Nutrition
So I just started my journey to health and being fit and I wanted some advice on how many calories to eat a day to lose 1.5 - 2lbs per week. I'm 5'6", 232lbs, 21 years old. I've been working out for about 3 weeks and just started tracking my food & exercise for the past 10 days (I believe I started August 4). I've been eating roughly around 1300-1500 calories a day. I work out about 5 days a week, sometimes twice a day and burn anywhere from 500-1000 calories each day I workout.

I was looking up my BMR and it was calculated to be 1875. I have a desk job, so I am mostly sitting during the day, and I'm in college. So, I put that my lifestyle was lightly active and that suggested to multiply my BMR by 1.375 this gave me a total of aprox. 2500. (this is the website i used: http://www.bmi-calculator.net/bmr-calculator/)

If i eat 2,000 calories a day (500 less than the suggested 2500 which is to maintain weight) and than burn 500 a day this would leave me at a 1,000 calorie deficit each day, or 7,000 for the week which is 2lbs a week.

Can anyone give me advice on if this is the correct way to do it? Is 2,000 calories too much? Should I stick to the 1,500 or bump it up to 1,800? Or should I do trial and error, start with 2,000 for about 2 weeks and decrease it by 200 until I see changes each week? (but not go any lower than 1,400).

Replies

  • Kristendcampbell
    Kristendcampbell Posts: 786 Member
    go to the scooby calculator and get your TDEE. That would be also lightly active and it will give you a number, then take 15% off that. You should lose nicely with that. Don't eat back excercise calories with this since its already calculated in.
  • nicolelynne92
    nicolelynne92 Posts: 26 Member
    Oh, I forgot to ask too:

    My workout routine right now is 4 days a week of a walk to run program that builds you up to 30 minutes running straight, biking 3-4 times a week outside, and Jillian Michael's 30 day shred 1-2 times a week. Is this a good workout schedule to start out with?

    I'm going to be using my college's gym when school starts in a few weeks and I definitely want to start weight training. Does anyone have any suggestions on a workout schedule with weight training and cardio? I want to work out 5 days a week, possibly 6.
  • nicolelynne92
    nicolelynne92 Posts: 26 Member
    go to the scooby calculator and get your TDEE. That would be also lightly active and it will give you a number, then take 15% off that. You should lose nicely with that. Don't eat back excercise calories with this since its already calculated in.

    Thanks! That's such a cool calculator to use! It gave me the same results as the other calculator, with the 2500 needed to maintain weight, so take 15% of that? I love how it shows all the macros needed for each meal as well!
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