How many calories do you eat a day....
Amyaya
Posts: 107 Member
I have set my goal calories per day to 1200cal however I am finding it so hard to stay on that. I end up eating about 1500 -1600cal a day.
I am an active person who does a class 30 - 45 mins, 4 to 5 times (Les Mils class normally - Grit, BP, BS, BA) a week and plus one 45 mins personal training session just to do weight lifting + I work out alone after. I incorporate weight training every time before the class starts too.
How many calories should I really be eating and so I can still lose body fat and build muscle?
I try to take about 120 - 130g of protein a day too.
I am an active person who does a class 30 - 45 mins, 4 to 5 times (Les Mils class normally - Grit, BP, BS, BA) a week and plus one 45 mins personal training session just to do weight lifting + I work out alone after. I incorporate weight training every time before the class starts too.
How many calories should I really be eating and so I can still lose body fat and build muscle?
I try to take about 120 - 130g of protein a day too.
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Replies
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If you want to try to lose body fat and build muscle, you should be working at a recomp. Eating at maintenance, and sticking to a progressive lifting program.
If you're trying to lose fat...I don't know anything about your stats. How tall are you, what do you weigh?
1200 is usually too low for many people, or at least not necessary.0 -
I am 5'5" tall and about 133lb Thank you!0
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Yes I do - however you look a lot more muscular and fitter than me
So you might have lower % body fat than I do. How many calories do you eat a day can I ask? 0 -
i eat 4200, what is your weight?0
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I also have mine set at 1200, but I burn anywhere between 250-400 calories working out so I use some or sometimes all of those to eat more. Today I ate almost 1500 cals. I still hit under 1200 net though due to exercise calories.0
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Yes I do - however you look a lot more muscular and fitter than me So you might have lower % body fat than I do. How many calories do you eat a day can I ask?
Maybe so, but I got to where I am by eating at a small deficit and lifting weights so that I maintained muscle. Really if you're 5'5" and 133 you don't want to be losing more than .5 lbs per week, in two months you will have lost 4-5 pounds and that is a big difference on our frames.
I eat at maintenance now, but when I was aiming for .5 lbs a week at 133 I was eating an average daily net of about 1550 calories. My maintenance is around 1800.0 -
I eat 1800-2000 but I really really really really like to eat so I have MFP set to lose .5 pounds a week.0
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OP, what kind of weight training are you doing with your trainer? With your stats, you could start working on your body comp if you do a good progressive lifting program.0
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so you have about 45% your calories from protein. that gives you almost no space for any fat on your diet, what carbs you use?0 -
At just a few inches taller than you at 132 lbs I'm at about 1,400 (I was at 1,200 until I reached my goal). 1,200 was rough going but it worked.0
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arditarose wrote: »OP, what kind of weight training are you doing with your trainer? With your stats, you could start working on your body comp if you do a good progressive lifting program.
Not following any specific program but for example on a leg day I do Leg press, squat with bar, leg extension and curl, walking lunges with dumbbells. At the end of every session with him I am out of breath or shaking.
I have just started getting into the real weight training so I am still a very beginner and my trainer has been showing me what to do.0 -
portugaline wrote: »
so you have about 45% your calories from protein. that gives you almost no space for any fat on your diet, what carbs you use?
Sorry I don't know what those mean lol but..
I take about 120 - 130g of protein per day though. I was once advised I should be taking at least 1g per my body weight for an active person.0 -
arditarose wrote: »OP, what kind of weight training are you doing with your trainer? With your stats, you could start working on your body comp if you do a good progressive lifting program.
Not following any specific program but for example on a leg day I do Leg press, squat with bar, leg extension and curl, walking lunges with dumbbells. At the end of every session with him I am out of breath or shaking.
I have just started getting into the real weight training so I am still a very beginner and my trainer has been showing me what to do.
That's a decent leg day. But you're only with him once a week, so how are you hitting everything else? Beginners definitely benefit from full body 3x a week, although I started with a split too and liked it.
My trainer showed me my compound lifts, then a little routine, 4 day split. Eventually I had to break off on my own and find a tried and true lifting program.0 -
arditarose wrote: »OP, what kind of weight training are you doing with your trainer? With your stats, you could start working on your body comp if you do a good progressive lifting program.
Not following any specific program but for example on a leg day I do Leg press, squat with bar, leg extension and curl, walking lunges with dumbbells. At the end of every session with him I am out of breath or shaking.
I have just started getting into the real weight training so I am still a very beginner and my trainer has been showing me what to do.
More like .5 or .8 per pounds of body mass.
I think my goal is around 115, but honestly I eat at least 130 too. I just like the protein. But you don't really get extra credit for it.0 -
portugaline wrote: »
so you have about 45% your calories from protein. that gives you almost no space for any fat on your diet, what carbs you use?
Sorry I don't know what those mean lol but..
I take about 120 - 130g of protein per day though. I was once advised I should be taking at least 1g per my body weight for an active person.
yes if you eat 130gr of protein day you are eating 520 calories from protein.
i would not set the calories lower than 1600, would have it for 1600 in the days you don't workout, and about 2100 in the workout days.
this will give you 1080 calories you can eat apart from your protein, you can now have about 200 gr of carbs and some fat, try to get carbs from complex carbs, some good fats.
the more muscle you gain the more calories you will be able to eat and stay lean over time.0 -
arditarose wrote: »arditarose wrote: »OP, what kind of weight training are you doing with your trainer? With your stats, you could start working on your body comp if you do a good progressive lifting program.
Not following any specific program but for example on a leg day I do Leg press, squat with bar, leg extension and curl, walking lunges with dumbbells. At the end of every session with him I am out of breath or shaking.
I have just started getting into the real weight training so I am still a very beginner and my trainer has been showing me what to do.
More like .5 or .8 per pounds of body mass.
I think my goal is around 115, but honestly I eat at least 130 too. I just like the protein. But you don't really get extra credit for it.
My lean mass is 103bls at the moment. So maybe I should really only eating about 83g maximum??0 -
arditarose wrote: »arditarose wrote: »OP, what kind of weight training are you doing with your trainer? With your stats, you could start working on your body comp if you do a good progressive lifting program.
Not following any specific program but for example on a leg day I do Leg press, squat with bar, leg extension and curl, walking lunges with dumbbells. At the end of every session with him I am out of breath or shaking.
I have just started getting into the real weight training so I am still a very beginner and my trainer has been showing me what to do.
More like .5 or .8 per pounds of body mass.
I think my goal is around 115, but honestly I eat at least 130 too. I just like the protein. But you don't really get extra credit for it.
My lean mass is 103bls at the moment. So maybe I should really only eating about 83g maximum??
How did you get your body fat tested? I go by body mass just because I can't really be sure of my BF%0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »OP, what kind of weight training are you doing with your trainer? With your stats, you could start working on your body comp if you do a good progressive lifting program.
Not following any specific program but for example on a leg day I do Leg press, squat with bar, leg extension and curl, walking lunges with dumbbells. At the end of every session with him I am out of breath or shaking.
I have just started getting into the real weight training so I am still a very beginner and my trainer has been showing me what to do.
More like .5 or .8 per pounds of body mass.
I think my goal is around 115, but honestly I eat at least 130 too. I just like the protein. But you don't really get extra credit for it.
My lean mass is 103bls at the moment. So maybe I should really only eating about 83g maximum??
How did you get your body fat tested? I go by body mass just because I can't really be sure of my BF%
My trainer did it all for me, that was about 7 weeks ago when I first started with him. He measured my body fat (those ones to pich yoru fat lol) and everything.0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »OP, what kind of weight training are you doing with your trainer? With your stats, you could start working on your body comp if you do a good progressive lifting program.
Not following any specific program but for example on a leg day I do Leg press, squat with bar, leg extension and curl, walking lunges with dumbbells. At the end of every session with him I am out of breath or shaking.
I have just started getting into the real weight training so I am still a very beginner and my trainer has been showing me what to do.
More like .5 or .8 per pounds of body mass.
I think my goal is around 115, but honestly I eat at least 130 too. I just like the protein. But you don't really get extra credit for it.
My lean mass is 103bls at the moment. So maybe I should really only eating about 83g maximum??
How did you get your body fat tested? I go by body mass just because I can't really be sure of my BF%
My trainer did it all for me, that was about 7 weeks ago when I first started with him. He measured my body fat (those ones to pich yoru fat lol) and everything.
Ugh. Mine did that too. She told me I was 16% body fat when I weighed 163 pounds and was all fluff. LOL. Hopefully your guy was better at it.0 -
portugaline wrote: »i eat 4200, what is your weight?
You serious... Omg so jealous!! Compared to my 2200-2600 kcal poverty diet
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portugaline wrote: »i eat 4200, what is your weight?
You serious... Omg so jealous!! Compared to my 2200-2600 kcal poverty diet
i was there mate i was there, is not pretty....
you want to lose weight?0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »arditarose wrote: »OP, what kind of weight training are you doing with your trainer? With your stats, you could start working on your body comp if you do a good progressive lifting program.
Not following any specific program but for example on a leg day I do Leg press, squat with bar, leg extension and curl, walking lunges with dumbbells. At the end of every session with him I am out of breath or shaking.
I have just started getting into the real weight training so I am still a very beginner and my trainer has been showing me what to do.
More like .5 or .8 per pounds of body mass.
I think my goal is around 115, but honestly I eat at least 130 too. I just like the protein. But you don't really get extra credit for it.
My lean mass is 103bls at the moment. So maybe I should really only eating about 83g maximum??
How did you get your body fat tested? I go by body mass just because I can't really be sure of my BF%
My trainer did it all for me, that was about 7 weeks ago when I first started with him. He measured my body fat (those ones to pich yoru fat lol) and everything.
Ugh. Mine did that too. She told me I was 16% body fat when I weighed 163 pounds and was all fluff. LOL. Hopefully your guy was better at it.
Oh but my body fat % was 21%!0 -
portugaline wrote: »portugaline wrote: »
so you have about 45% your calories from protein. that gives you almost no space for any fat on your diet, what carbs you use?
Sorry I don't know what those mean lol but..
I take about 120 - 130g of protein per day though. I was once advised I should be taking at least 1g per my body weight for an active person.
yes if you eat 130gr of protein day you are eating 520 calories from protein.
i would not set the calories lower than 1600, would have it for 1600 in the days you don't workout, and about 2100 in the workout days.
this will give you 1080 calories you can eat apart from your protein, you can now have about 200 gr of carbs and some fat, try to get carbs from complex carbs, some good fats.
the more muscle you gain the more calories you will be able to eat and stay lean over time.
In that 120 - 130g protein, 62g comes from the protein powder though. Should I be consuming all from food?0 -
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atypicalsmith wrote: »
Healthy weight for a 5'5" woman is 117-155, depending on frame. Why do you ask this question? I'm only an inch shorter than her and was not completely happy at 133 either.0 -
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portugaline wrote: »portugaline wrote: »
so you have about 45% your calories from protein. that gives you almost no space for any fat on your diet, what carbs you use?
Sorry I don't know what those mean lol but..
I take about 120 - 130g of protein per day though. I was once advised I should be taking at least 1g per my body weight for an active person.
yes if you eat 130gr of protein day you are eating 520 calories from protein.
i would not set the calories lower than 1600, would have it for 1600 in the days you don't workout, and about 2100 in the workout days.
this will give you 1080 calories you can eat apart from your protein, you can now have about 200 gr of carbs and some fat, try to get carbs from complex carbs, some good fats.
the more muscle you gain the more calories you will be able to eat and stay lean over time.
In that 120 - 130g protein, 62g comes from the protein powder though. Should I be consuming all from food?
from food is almost always better, and will keep you fuller, if you eat a chicken breast will make you fuller than a protein shake with water.
but you don't need to lower your protein, you are active for what you say, give your self the food you need to workout the best you can and your body repair them self from the workouts, if you keep it clean and healthy you will not gain fat from this.0
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