Calorie Deficiency? How to figure out whats right for me?

kooshajan
kooshajan Posts: 174 Member
edited September 26 in Health and Weight Loss
Hey everyone.

I am stressed over calculating a calorie deficiency for myself. Ive looked at multiple online sites and spoken with various people that all tell me something different! I am 5ft3, 184lbs and 27 years old. This site recommends a calorie intake of 1200 in order to lose 1.8lbs per week. Now, if I burn 300 calories daily via treadmill or biking with my daughter what will I need to eat to successfully lose 1.8-2.0 lbs per week? Bottom line, what I need to know is how many calories to eat and burn daily to lose 2lbs per week? Thank you all in advance for responses! Ca

Replies

  • Flyntiggr
    Flyntiggr Posts: 898 Member
    Stick with the 1200 as a base. If you burn 300 more exercising that day, eat 1500. If you don't exercise at all one day, eat 1200. This site figures in the deficit for you.
  • bwyne03
    bwyne03 Posts: 137 Member
    I'm struggling with the same thing. There's so much different information out there, it's hard to know what avenue to take!! And every day counts, so who wants to be taking in too many or too little calories!!
  • cowpoke06
    cowpoke06 Posts: 171
    BUMP! I had the same prob and found some good info. I'm only about a week into utilizing it and haven't perfected it yet but i'll post the links later when i'm at home.
  • adjones5
    adjones5 Posts: 938 Member
    1 pound of fat is 3500 calories. If you eat 7000 calories less than what you consume every week then you will lose two pounds a week.
  • meidson
    meidson Posts: 28 Member
    Hi,
    My experience is to consume 1200 calories per day no matter how many calories burned for the day (usually 300 or so). This helps me to lose about 1-1/2 to 2 pounds per week. I have often read that if one consumes less than 1200 calories per day, the body goes into starvation mode and then it is more difficult to lose weight. You may lose more weight per week when consuming 1200 calories per day and if you do, you can add more calories per day until you lose your target of 2 pounds per week. Good luck to you.
  • FireRox21
    FireRox21 Posts: 424 Member
    This may not be what you want to hear, but trial and error might work. This site does factor in a 500 calorie deficit per day for you. However, if you eat 1200 calories and eat back your exercise calories, you might still be tired, sluggish, or gain weight. I have been switching up my calorie intake recently. I hit a plateau and upped my calories....BIG mistake for me. I gained about 6 pounds, so I've dropped my calories back down to see how that works.

    Just play around with your calorie intake until you find something that works. Good luck!
  • kooshajan
    kooshajan Posts: 174 Member
    Thanks everyone for your inputs, its appreciated. I think Ill stick to the 1200 calorie per day suggestion as the site did ask about working out as mentioned. Thanks!
  • ttfit2
    ttfit2 Posts: 54 Member
    You should try taking in around 1400-1500 calories per day. What kind of workout are you doing? Are you eating 5-6 small meals per day? Let's say for example, your workout consists of walking on the treadmill at 4.0 mph. well, I'd say that you better only eat 1200 calories that day. You want to lose weight but also reshape your body in the process. You should shoot for 3 days of cardio and 2-3 days of strength training. Abs are made in the kitchen but you definitely want to make sure your workout is challenging you.
  • kooshajan
    kooshajan Posts: 174 Member
    Ive been walking on a treadmill for 45mins at 3.0mph alternating inclines and sprints and biking for roughly 30-45mins in the evening pulling my daughter in a bike trailer behind me. Ive been trying to eat the 5-6 mini meals a day but its not always happening and I end up eating 3 (breakfast, lunch and dinner). I am so out of shape it isnt funny...just biking up a minor hill makes me sweat and pant!
  • rachelhohenbrink
    rachelhohenbrink Posts: 179 Member
    Never dip below 1200 because your body will go into starvation mode. To me 1200 calories would be awful and I have never dipped that low. I would probably eat atleast 1500 calories and try to do 2-300 calories in exercise per day no matter what it is. That way your body is getting the 1200 calories it needs. Don't forget to always meet your protein requirements because that is what helps you reshape your body and gain muscle while losing fat. Shoot for good fats like olive oil and nuts. Getting back in shape is rough but you should always treat your body like a temple and give it what it needs otherwise you will be yoyo-ing up and down and it will make it so much harder. YOU DO NOT NEED TO STARVE TO LOSE WEIGHT JUST REMEMBER THAT :)
  • kooshajan
    kooshajan Posts: 174 Member
    Ive been walking on a treadmill for 45mins at 3.0mph alternating inclines and sprints and biking for roughly 30-45mins in the evening pulling my daughter in a bike trailer behind me. Ive been trying to eat the 5-6 mini meals a day but its not always happening and I end up eating 3 (breakfast, lunch and dinner). I am so out of shape it isnt funny...just biking up a minor hill makes me sweat and pant!

    Thank you for the advice! If I were to eat 1500 cals and exercise 2-300cals per day how much would I lose per week?
  • djagirdar
    djagirdar Posts: 2 Member
    A lot of your questions might be answered ( based on real science ) at the following website:

    www.hussmanfitness.org.

    It is a nonprofit website run by The Hussman Foundation. Hussman is an investment professional, started this foundation to support research.

    The website has a lot of information, you might have to go through it several times.

    best of luck
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