How many calories should I be eating?

Dianamarie91
Dianamarie91 Posts: 19
in Health and Weight Loss
Hi All ,

I could use some advice regarding number of calories I should be eating a day.

I go the gym 4x a week and do various exercises while there (cardio, strength training, etc) I am trying to log my food without accounting for exercise calories "gained" since I don't want to eat the calories back that I worked hard to burn. I'm 5"4 and 180lbs. Right now I'm set up for 1400 calories / day. Anyone else in a similar position or know how to best figure out how to lose weight using correct calories?

Thanks!

Replies

  • cathipa
    cathipa Posts: 2,991 Member
    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    This should help
  • lalonmeg000
    lalonmeg000 Posts: 276 Member
    You are going to get a varied of answers. I am almost the same height and started my journey around the same weight (5'3.5" at 193lbs) I used the TDEE method. I felt it allowed me to eat and it wasn't overly complicated. For every 10 lbs I lost I recalculate. Some days I go over, some days I am way under, the most important thing is to listen to your body.

    http://www.fitnessfrog.com/calculators/tdee-calculator.html

    the number you calculate is your TDEE. To lose weight I generally take it down by 20%. So for instance my TDEE is around 2400, so taking it down 20% puts me at a goal of 1900 cals a day.

    Hope this helps, feel free to add me, and message me with any more questions. This was really short and vague explanation haha
  • ottermotorcycle
    ottermotorcycle Posts: 654 Member
    I did your BMR quick (I assumed you were 23 because of the 91 in your username, if that's wrong you can run it here: http://www.bmi-calculator.net/bmr-calculator/) and I got 1630. I think you should raise your goal to that, especially if you're not going to eat back any exercise calories. That way, your deficit is made up of your normal daily activities (walking, eating, showering, working, doing literally anything except being asleep) AND the calories you burn in formal exercise.
  • svandever101585
    svandever101585 Posts: 188 Member
    Have you seen results at your current calorie setting and how long have you been there? If you have not been there for 2 weeks then eat at that level for that long and then check your weight. If you saw little or no change then lower it 100 calories. If you feel tired and excessively hungry and you have a large loss then consider upping your intake 100 calories. Also keep in mind that not all calories are created equal. You will see better results from a clean diet that is high in lean proteins and low in complex carbs and fats.
  • Dianamarie91
    Dianamarie91 Posts: 19
    These are all very helpful! I will let you know how it goes thank you
  • svandever101585
    svandever101585 Posts: 188 Member
    Also, I am 5 ft 8 185 lbs and I am eating 1500 calories a day. I also exercise about 6 days a week and do not eat back my calories. I was eating at 1200 for a long time but then I plateaued because it was not enough for my body with my workouts. My body actually went into starvation mode and I started gaining weight. Everybody is different so it is kind of trial and error to see what works best for you.
  • Dianamarie91
    Dianamarie91 Posts: 19
    Yes I am 23 :) I think 1630 is a good place to start since I feel so hungry at 1400 and even tend to go over some days (like today) because I am just so hungry on days I work out. I like the BMR calculator its a good tool thanks for introducing it to me

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