How many calories..150lbs, 5'6, female

I'm 5'6.5 (I usually round up to 5'7), 138 lbs. Right now I can't exercise that much, so I am shooting for 1600-1800 gross, using the TDEE method, which means you don't log your exercise calories or eat them back, because they're already factored in. You just eat the same amount all the time.

I find that amount challenging, though Working out gives you a bit more of a margin, you can eat more. When I was able to exercise, I aimed for 1800-2100 gross. That amount makes sense if you do moderate to vigorous activity most days. I lost over 50 lbs that way.

How much do you exercise?

I eat 1250 unless I exercise and then it's 1600-1900

tomatoey wrote: »

I'm 5'6.5 (I usually round up to 5'7), 138 lbs. Right now I can't exercise that much, so I am shooting for 1600-1800 gross, using the TDEE method, which means you don't log your exercise calories or eat them back, because they're already factored in. You just eat the same amount all the time.

I find that amount challenging, though Working out gives you a bit more of a margin, you can eat more. When I was able to exercise, I aimed for 1800-2100 gross. That amount makes sense if you do moderate to vigorous activity most days. I lost over 50 lbs that way.

How much do you exercise?

This is what I do. I'm 5'5 and 150 lbs using TDEE also. I aim for 1600-1700 calories a day. I'm losing but it is slow. I suspect it's because I tend to overdo it on the weekends. I'm still working on getting my weekend eating in order.

Or maybe it isn't slow... I've been here 85 days and lost 7 lbs already.

I too am 5'6.5"-5'7" and weighed 163 (now 154) when I started monitoring my calories and fat/carb/protein intake. I have lost almost 10lbs in 5 weeks! I do a combination of crossfit (weightlifting is KEY to loosing weight, you burn wayyyyy more calories than running), swimming (1.5 mi/3-4 days a week), yoga and biking. Since I am always on the move I am constantly hungry. My Calories are set at 1,456...occasionally I will eat up to 2,000 based on the type of training. The major key difference is I don't worry about just the calories,'you have to pay attention to your macros. Be sure to set the protein and carbs for your goal weight. For example, I eat 130g of protein and carbs. Yes, I eat carbs. Not bread or pasta (unless I am training really hard) but lots of good carbs. Just about everything you eat has carbs in it (it's sugar) so track it all. When it comes to fat I eat 49g. It's tough some days but anyone can do it. The first week is very hard to adjust but give yourself a two week window of adjustment to eating correctly. That means CLEAN and no processed foods. Sure you can have icecream or cookies, just log it and stay under your calculated number.

See easy calculations below to get the right numbers for you. (Note- I used LEAN body weight to do the calculations. Use this first to get started)
-TAke your current body weight = #initial (150)
-multiply by your activity level/lifestyle BE HONEST WITH YOURSELF HERE.
11-low activity/sedentary job/desk job
12-workout/somewhat active 2-3 days/mod active job
13-train 3-4 days a week/active job (waitress/on your feet most days...)
14-train 5+/highly active

Example- 150x12=1,800 calories
That is the amount of calories you need to sustain your current weight.

To loose FAT- subtract by 250cal
1,800-250= 1,550 calories

Exercise 20-30 mins (cardio&weightlifting) = 250 cal so that's a 500 calories deficit.

Now to calculate your macros. Way more portent that calorie counting.
-Protein = lean body weight (your weight with no fat) don't go too low, this is important for your body to function. Try 120g...it's hard to reach but really try. Stay away from those overly processed protein bars...lots of sugar.
-Carbs = same as above. You'll easily hit this number. 120 g
-Fat = I will not go into the science but here is the calc.
(120x4)+(120x4) = this is the grams of protein and grams of carbs times 4...4 is the amount of calories it takes to burn the 1gram of each...

=960
=1,550-960 = 590, now divide by 9 (calories to burn one gram of fat)
=65.5g fat

Follow that for exactly 2 weeks. You'll see a difference. Might only be a pound but give it time! Be patient. Loosing fat shouldn't be immediate. This will give you results that will last. Good luck!

strong_curves wrote: »

tomatoey wrote: »

I'm 5'6.5 (I usually round up to 5'7), 138 lbs. Right now I can't exercise that much, so I am shooting for 1600-1800 gross, using the TDEE method, which means you don't log your exercise calories or eat them back, because they're already factored in. You just eat the same amount all the time.

I find that amount challenging, though Working out gives you a bit more of a margin, you can eat more. When I was able to exercise, I aimed for 1800-2100 gross. That amount makes sense if you do moderate to vigorous activity most days. I lost over 50 lbs that way.

How much do you exercise?

This is what I do. I'm 5'5 and 150 lbs using TDEE also. I aim for 1600-1700 calories a day. I'm losing but it is slow. I suspect it's because I tend to overdo it on the weekends. I'm still working on getting my weekend eating in order.

Or maybe it isn't slow... I've been here 85 days and lost 7 lbs already.

I don't think that's slow, that's 12 weeks, ~0.6 lbs a week, sounds great to me!

I've been getting more serious about dropping from what was basically maintenance over the past couple of weeks. (I'd been experimenting with different activity, but a new injury sort of settled my immediate goals for me.) Anyway, I'm at 135 lbs today. I bet a bunch of that loss is water, though, will weigh again in a week and see.

Personally, I've never been able to make it a single day on less than 1600 (and that's pushing it, 1700 is kind of a minimum. I'd rather eat more and do more but so it goes). So that also helps settle goals and expectations