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How many calories should I really be eating??

annie_adcock
annie_adcock Posts: 11
edited February 28 in Health and Weight Loss
Question seems easy enough, but I can't seem to decide on a number...
Stuff about me:
18 years old, 5"2, 132lbs
During college I am definitely sedentary - sit in class all day, go home and sit at my desk studying...
Now it's summer though, it varies day by day. Sometimes I sit around for most of the day, but as of lately my typical day goes like this:
Get up in the morning, feed the animals, breakfast etc
Do something in the day such as see friends in town, or relaxing, or something...
Then I usually go horse riding with my sister, sometimes for a hack down the lanes, sometimes for schooling in the manage. Following the riding comes all the horse care, such as washing, feeding, getting in from the fields etc etc
If I have enough energy, I then go to the gym.
This is why I can't decide what to put my "activity level" as, because some days I am sedentary, but some days active...
My goal is to lose a bit of fat and also gain muscle to see the definition I want :)
Advice?

Replies

  • Petrusilly
    Petrusilly Posts: 37 Member
    Hi Annie--

    Growing up around animals and horseback riding I know how much effort that takes! It's definitely a workout. Have you tried using any of the calorie base-rate calculators like the one here? http://iifym.com/bmr-calculator/

    Based on the stats you provided, you'd need about 1300 calories a day to stay alive and not lose any weight.

    I'd suggest eating that many calories a day, carefully tracking how much protein, fat, and carbs you're consuming. When you don't have a huge amount to lose, the portions of the *types* of foods you eat are critically important.

    Around 40% protein for fat loss is normal (it will help you feel full), and then around 30-30 carbs and fat.

    After trying this out for a while, see if you lose weight. If not, then you need to eat less or exercise more. If you are hungry all the time, have a particularly active day, or are feeling lethargic, try adding some more carbs-- preferably in the form of whole grains or fruit (like oatmeal or a banana).

    I like just using my base rate to calculate calories, because how many calories you actually burn during exercise is really hard to figure out. Eating them back could derail your progress, so I just like to think of my activity as a healthy bonus to my calorie deficit!
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