calorie deficit

moyap123
moyap123 Posts: 2
in Health and Weight Loss
Quick question on the amount of calories I should take in a day,

I'm 4ft 11 and around 7 stone.
I'm hoping to tone up and reduce my body fat.
I've got so many different opinions on how much calories to eat a day. I want to burn fat but obviously not put my body into shutdown mode. I watch my macros avg aroung 50 - protein, 30 - fat and 20 - carbs.
How much calories should I eat a day, and when I exercise should I eat 50% of the calories I just burnt so that I don't damage my system?

Replies

  • NoAdditives
    NoAdditives Posts: 4,251 Member
    Go with what MFP tells you. Opt to lose 1 or 1/2 a pound per week and eat those calories. Try to get your macros to fit, but keep in mind that you don't need as much protein as MFP says you do. An adult woman only needs 45-55 grams per day, an adult man needs 55-65. Eat lots of vegetables, some fruits, more plant-based protein than animal based, some whole grains, and drink lots of water. Get some exercise. Eat as many of your exercise calories as you want. Most days I eat them all, some days I don't. Just start somewhere and tweak things a little as you go. At first, don't get too hung up on all the specifics, it's too confusing and overwhelming.
  • EvanKeel
    EvanKeel Posts: 1,904 Member
    7 stone is....98lbs? at 4'11" that's a BMI of 19, which is close to the line of "underweight." Just how much are you looking to lose?

    EDIT:
    I'm hoping to tone up and reduce my body fat.

    Based on your current weight, this sounds like a body recomp issue. Eat at a very slight deficit, or maintenance, and lift heavy things while getting enough protein. It's less about percentages of protein and more about grams, but I'm guessing 50% is adequate.
  • moyap123
    moyap123 Posts: 2
    I'm not looking to loose I'm looking to burn body fat, I'd be happy to put on weight as long as it's muscle mass
  • GauchoMark
    GauchoMark Posts: 1,804 Member
    in that case, eat at maintenance or maybe 100-150 calories above, and start lifting weights. You'll get the look you want.
  • EvanKeel
    EvanKeel Posts: 1,904 Member
    I'm not looking to loose I'm looking to burn body fat, I'd be happy to put on weight as long as it's muscle mass

    K, See the above edit in that case. You should also be researching a good lifting program. Note that it's usually difficult to put actual muscle mass without putting some additional fat.

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