5'4 ladies and calories

Rai007
Rai007 Posts: 387 Member
in Health and Weight Loss
hello to all

i am hypothyroid, 184 pounds (obese) and have begun c25k and want to continue running.

but i am interested in calories eaten by girls of my size to lose weight.

and especially people who have lost weight how much do you used to eat.

i dont want to follow mfp calories because that doeanot seems right to me.

regards :)
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Replies

  • jelly5454
    jelly5454 Posts: 11 Member
    I'm 5'3 and eat around 1200 a day, and eat back my exercise cals, I do Ck25k and am on Week 5.
  • Boogage
    Boogage Posts: 739 Member
    When I was eating 1400 cals and doing half hours exercise a day I lost weight quite quickly so I'm sure I could have got away with eating more.

    Have you looked at a BMR calculator to give you an estimate of how many calories you would need if you just stayed in bed all day? You shouldn't really eat below that.

    Also a TDEE calculator should give you an estimate of how many calories you usually burn in a day and that number -20% should keep you above BMR and have you losing weight at a sensible pace and with not too restrictive a diet.

    With the TDEE -20 method most people do not eat back exercise calories.
  • gaidinsgir1
    gaidinsgir1 Posts: 3 Member
    I'm 5'4" and losing 1.5-2 lbs a week eating 1600 a day and if I want to I eat a bit of my exercise calories back too.
  • Rai007
    Rai007 Posts: 387 Member
    looking for more answers.
  • lucylou1977
    lucylou1977 Posts: 25 Member
    I'm 5ft 4 and around 140 pounds. I can lose around a pound a week eating 1,700 calories a day. I run twice a week for 30 minutes each time and don't eat back those calories.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    I'm 23 years old, 5'4.5", and 170.2lbs as of my last weigh in. According to my fitbit dashboard I consume an Average of 1884 calories per day.

    Net Calories for the past 90 days:
    2ronbyt.png

    Total Calories Consumed for the past 90 days:
    4uwfhf.png

    Weight for the last 180 days:
    smg2vb.png

    Progress thread:
    http://www.myfitnesspal.com/topics/show/1100730-191-days-of-mfp-47-8lbs-lost-35-2lbs-to-go?hl=191+days#posts-16987716
  • 1linde
    1linde Posts: 34 Member
    I eat 1200 calories PLUS my exercise calories, so average 1300 - 1600 a day including whatever exercise I do. My current weight loss is very slow and I have been increasing my activity, I'm about half way to my goal and am still in the obese overweight range but moved out of the obese range which was a real milestone for me.:love:

    24 pounds to reach a healthy BMI for me.

    http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm
  • Karaduy91
    Karaduy91 Posts: 1
    I aim for 1200 calories a day and exercise 4 times a week, usually for 60 minutes each.
  • orchidee1987
    orchidee1987 Posts: 97 Member
    I'm 5'4. Current weight : 128lbs, and i eat 1700 calories on average ; i exercise 5 days a week
  • Duck_Puddle
    Duck_Puddle Posts: 3,237 Member
    I'm 5'4" and net 1200. Actual calories consumed probably averages around 1700-1800ish, but I have followed mfp eating back exercise calories and lost 82 lbs. I see no reason to change that. I started at 233, now 151.
  • wannabpiper
    wannabpiper Posts: 402 Member
    Depends upon how fast you want to lose the weight. My SW was 155 lbs, and I want to weigh 130 lbs. I don't care how fast I lose it, so I eat around 1500 cals a day and try to get in a three mile walk three times a week. Sometimes I get more exercise, and sometimes I get so busy that I can't. Either way, I don't stress about it as long as I'm not gaining.
  • lsigall
    lsigall Posts: 58 Member
    I'm just under 5'5" and I eat around 1,400 calories a day. I am working with a registered dietician, and she and I discussed what I was most comfortable with in the range between 1,300 - 1,500 calories a day to lose approx. 1 lb. per week. I find 1,300 calories too restrictive, but am pretty comfortable on 1,400.

    I don't eat back most of my exercise calories, as my RD and I agreed. I am averaging around 1 lb. a week, so it's working for me!
  • ecw3780
    ecw3780 Posts: 608 Member
    I'm 5'3 and eat around 1200 a day, and eat back my exercise cals, I do Ck25k and am on Week 5.


    For 2 pounds (really 1.5 because 2 pounds would be 1000)- this. it is important to accurately enter your exercise calories though. I would recommend a fitbit or something that tracks your movement throughout the day. I usually average about 1600 total on exercise days, which is about the same as TDEE-20%. If you eat back your exercise calories, the MFP number isn't wrong. Most people just don't handle the exercise calories correctly. Also, I don't eat 1600 every day (someone following the TDEE-20% rule would) because some days I am lazy and I sit on my butt all day. You will be hungry at first, but your body will adjust. If you are going over your calories every day, you are eating the wrong foods.
  • mag131
    mag131 Posts: 542 Member
    I'm a touch over 5'3, 125lbs and I eat about 1600 calories a day. I eat my exercise calories back about half of the time.
  • skamnorth
    skamnorth Posts: 43
    5'3 and I eat 1200, but I also walk/hike a lot and eat back most my calories.

    A couple of years ago I went on a diet of 800 kcal a day and lost a lot of weight very, very quickly but gained it all back again. I think keeping a proper diet and exercising is much better for the long run.
  • zornig
    zornig Posts: 336 Member
    I'm 5'4", 182, exercise a minimum of 300 minutes per week (weights, yoga, and combination of running/cycling/swimming), and I eat about 1900 calories per day. I've lost 18 pounds in 4 months (about 17 weeks) so that's pretty close to 1 lb. per week. The other big factor is age--people in their early 20s are going to lose faster than me (I'm 39).
  • SoozeE512
    SoozeE512 Posts: 439 Member
    I'm 5'3" and I use the site below to figure out my BMR and TDEE and I use those numbers as my range of calories to stay between. I use the sedentary setting so I log my exercise and eat back the calories I burn.

    http://scoobysworkshop.com/calorie-calculator/
  • elisabeisme
    elisabeisme Posts: 308 Member
    I'm 5'4", 157 pounds, 42 yrs old

    Based on my actual results (MFP data/spreadcshee calculations), my BMR before exercise is approximately 1700 cals and my TDEE is around 1900.

    Except for actual workouts, my lifestyle is sedentary (work from home/computer). My workouts are a combination of cardio days (500-600 cals), strength days (200-300 cal) and rest days (<100 cal nothing or short walk).

    I started MFP at 200 pounds. You can see the details of my intake/calorie burn/results over time for different weight levels in the following blog post. The summer/fall numbers will be close to your current weight. You can see I was losing 1-1.5 pounds per week at those calorie intake levels.

    http://www.myfitnesspal.com/blog/elisabeisme/view/analysis-paralysis-examining-my-numbers-to-understand-my-weight-loss-results-578625

    But keep in mind that the 20 year age gap will add about 75-100 calories to your BMR for our height/weight range.
  • mcrumpsf
    mcrumpsf Posts: 36 Member
    I'm 5'4, and I've lost 12 pounds in two half months. I eat 1600-1700 a day, and I work out three times a week for 30-45 minutes.
  • deedzzz
    deedzzz Posts: 220 Member
    I am 5'5, started at 163 lbs eating 1100 cals a day and eating back exercise calories, then i started increasing my intake when i started losing weight. Every 5 lbs i increased 100 cals a day. I lost 18 lbs so far and i am at 1500/day! I still want to lose 20 lbs but i am taking my time (hoping to reach goal by june 2014)
  • annenhie
    annenhie Posts: 91 Member
    I'm 5'4" too. I struggle to eat 1200 per day, usually under that most of the times. I don't eat back my exercise calories which is an average of 700+ per day. That's a bit unhealthy I was told but I am losing lots of weight and I do tend to go out and eat a lot (about 2000+ calories) once or twice a week.
  • lauranneuk
    lauranneuk Posts: 21 Member
    5. 4' and have just reset my cals to 1700 a day (which I Was on when I started). I cut them down and down and down, until dangerous levels because I thought I would lose quicker. Didn't work. Just made me crazy. I lost 63lb on the 1700 and have plateaued since I cut down (for what I know are obvious reasons now!)

    Good luck on your journey x x
  • Aaronslostaway
    Aaronslostaway Posts: 20
    I'm 5'4 and three quarters so basically 5'5, I eat 1,200 calories a day.
    I think I used to eat 2,300 calories a day (D:).
  • Purplebunnysarah
    Purplebunnysarah Posts: 3,252 Member
    I'm 5'4" and 233 lbs. I currently eat about 1700 - 2100 calories per day total, netting around 1500 - 1600 per day. I'm losing 1 - 3 lbs per week, although over the long term it averages to 1.5 lbs per week, which is my target. I eat back both exercise and Fitbit calories.

    I did the math once and I'm basically eating TDEE - 20%, but I find this way of tracking it works better for me mentally.
  • mizzcasual
    mizzcasual Posts: 223 Member
    I'm 5'4 weighed about 10 stone at the start now I'm about 9.3-5stone . My calories is 1600 using the TDEE. I did start at 1200 but I found I wasn't losing anything and found 1200 put me starvation mode stuck at a plateau.
  • connie_messina
    connie_messina Posts: 495 Member
    im 5"4 started at 1460 and just recently brought it down to 1300 after a 49lbs loss!
  • Mouse_Potato
    Mouse_Potato Posts: 1,512 Member
    I'm 5'4" and about 130-135 pounds. I eat about 2000 a day, but I'm pretty active and I'm nearing maintenance. I was losing on around 1700-1800.
  • HeyGoRun
    HeyGoRun Posts: 550 Member
    5'4 at 142lbs a calculator I found online says:

    Resting metabolic rate requires 1437 calories per day
    Maximum calories/day in order to lose weight: 1655 (exercise included, no eating back cals)

    started using this calculation for a week now, will see how it works out at the start of the month when i weigh in again.
  • NRSPAM
    NRSPAM Posts: 961 Member
    I'm 5'3.5" CW 152, SW 210. GW 130. I eat between 1,500-2,000 cal's/day. Usually closer to the 2,000. I lift weights 1-2 times/week. Zumba 2-4 times/week. Losing 1lb/week. Since I'm close to goal, I don't want to lose too quickly, because I will feel hungry and deprived, and try to make up for it....recently happened...gained 10lb's. :( I try to strive for high protein, 30mg/meal, 90/day. Try to include fruits/veggies with every meal/snack, not always possible, but I try. Trying to stay away from the junk food and processed stuff more lately, and I try to always eat whole grain/whole wheat bread, pasta, and tortillas, (I love mexican food, and there's so many healthy ways to prepare it). I use a bodymedia device, which tells me what I burn daily, and I go by that, with a deficit of 500 or more cal's/day. 500cal's x 7 days in a week = 3,500 cal's, which is how many cal's it takes to burn 1lb of fat. :wink: Good luck! :happy:
  • Sarahwantshealth
    Sarahwantshealth Posts: 41 Member
    I'm 5'4" too. I struggle to eat 1200 per day, usually under that most of the times. I don't eat back my exercise calories which is an average of 700+ per day. That's a bit unhealthy I was told but I am losing lots of weight and I do tend to go out and eat a lot (about 2000+ calories) once or twice a week.


    This is me exactly. Except 1200 isn't a struggle. I have one day a week that falls closer to 2000. I walk 4 miles most days and lift weights. I don't eat back anything. I am 176, started out at 189. I am averaging a two pound per week weight loss but I expect it to go down a little as I get closer to my goal weight. For me this works!

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