5'3" women and daily caloric intake (add yours)

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Replies

  • quiarga
    quiarga Posts: 408 Member
    I'm 5'1", and I'm sure if I even look at more than 1300 calories per day I gain weight! I've been off track for the last few weeks, only logging here and there and got lax with weighing food. Time to change that because scale hasn't budged since that happened too.
  • Maxematics
    Maxematics Posts: 2,287 Member
    Trinique34 wrote: »
    BTW if you're looking at my journal I've become discouraged over the last two days and sort of pigged out. This is the most "cheating" I've done in the last 6 weeks, so don't judge me based on those days please:)

    I'm not judging you whatsoever and I didn't even know you had a public diary. However, the solution to "I'm not losing any weight on x calories" is never to actually increase those calories. Weight loss is not linear and does not function in an immediate input/output fashion. You could eat at a deficit and that loss may not show up on the scales for at least another week or two. Also, due to where you hold water during your cycle, you can have several pounds of water weight masking losses during ovulation or menstruation. If you only weigh in once a week or even less than that, any losses may easily be masked.

    Some people believe that when they eat more they lose more, but it's simply not the case. Usually the extra food gives them more energy so they move more and burn off more calories. Another possibility is that they had cheat days on a lower calorie intake and cheated less with increased calories. A third possibility is being more accurate with logging since there is more caloric breathing room. However if a person changes absolutely nothing and eats 1200 calories then moves to 1500 calories, they will not lose more weight on 1500 because that is not how the body functions.

    Also, you didn't gain 4 pounds on 1200 calories, as you would have had to eat 14,000 calories above your maintenance to do so. A new exercise routine can make you hold water weight for muscle repair. Couple that with the menstrual cycle I've stated above and it will seem like you've temporarily "gained". If you start low carb you will also see scale losses, most of the time rapid in the first week, but it will be due to your depleting glycogen stores and not actual fat loss.

    I must reiterate that I am not judging or picking on you in any way, just in case you think that is my intention. I simply replied to your post since you've stated you haven't lost any weight in six weeks. Also, I put the information there for any newcomers who read it and think they have to eat more to lose more because it's absolutely false. That and "starvation mode" are two of the biggest weight loss myths that tend to circulate and they make their way on these boards often. Being a long time poster, I've seen it all too often. So again my apologies if you felt/feel like I was picking on you at all, but it is not my intention. I just have a lot of experience with weight loss, fitness, and the science behind all of it and wanted to clarify a few things.
  • icemom011
    icemom011 Posts: 999 Member
    Hi, I'm 44yo, 5'7". In the last 30 days lost 13 lbs, total loss 33lbs. Trying to stick with 1250 cals/day. I'm lightly active on most days, exercise is cycling, and i only go about once a week now for 30-32 miles rides. Will up it hopefully a little more over the summer.
  • devil_in_a_blue_dress
    devil_in_a_blue_dress Posts: 5,214 Member
    I am 5'3 145 pounds, I eat 1,700 to lose 1.5 pounds a week. I eat around 2,400 to maintain. I have a physically demanding job, walk 60 minutes 4 times a week (getting over 10k steps every day), and weight train 3-4 days a week.
  • Heartlight441
    Heartlight441 Posts: 278 Member
    Trinique34 wrote: »
    I'm always afraid to post on MFP because I see a lot of people judging others and criticizing them so I don't normally post much.

    I can't give anyone advice on whether to eat more or less because nothing has worked for me. My trainer said I should be eating 1600 a day....if that helps. I'm going to try eating 1400 this week again and lower my carb intake, we'll see where that takes me when I weigh on Friday morning, sighh LOL

    Yes some posters can be harsh and judgemental... coupled with online where you can't tell a person's tone too, advise can be taken the wrong way. I take everything with a grain of salt. :) My program also recommends me going to 1600 calories (but not also eating back any exercise calories). Tempting yet not wanting my weight loss to stall so on the fence. Hoping to decide by end of today. ;)

  • Heartlight441
    Heartlight441 Posts: 278 Member
    I naturally seem to hit 40/30/30 for my macros and like this!
  • lizzy_satellite
    lizzy_satellite Posts: 112 Member
    5'3", 44, 132lbs, eat anything from 1650-2000, losing one or two lbs a month on that. Desk job, but walk at least five miles a day as part of my commute, usually more.
  • samgamgee
    samgamgee Posts: 398 Member
    I'm 5 foot 3, and 9 stone 3 lbs (129 lbs). I eat around 1630 calories a day, and burn off about 250 through walking to create a half pound a week deficit. I've lost 2 stone 3 lbs (31 lbs) in 14 months and have 9 lbs left.
  • Trinique34
    Trinique34 Posts: 53 Member
    synacious wrote: »
    Trinique34 wrote: »
    BTW if you're looking at my journal I've become discouraged over the last two days and sort of pigged out. This is the most "cheating" I've done in the last 6 weeks, so don't judge me based on those days please:)

    I'm not judging you whatsoever and I didn't even know you had a public diary. However, the solution to "I'm not losing any weight on x calories" is never to actually increase those calories. Weight loss is not linear and does not function in an immediate input/output fashion. You could eat at a deficit and that loss may not show up on the scales for at least another week or two. Also, due to where you hold water during your cycle, you can have several pounds of water weight masking losses during ovulation or menstruation. If you only weigh in once a week or even less than that, any losses may easily be masked.

    Some people believe that when they eat more they lose more, but it's simply not the case. Usually the extra food gives them more energy so they move more and burn off more calories. Another possibility is that they had cheat days on a lower calorie intake and cheated less with increased calories. A third possibility is being more accurate with logging since there is more caloric breathing room. However if a person changes absolutely nothing and eats 1200 calories then moves to 1500 calories, they will not lose more weight on 1500 because that is not how the body functions.

    Also, you didn't gain 4 pounds on 1200 calories, as you would have had to eat 14,000 calories above your maintenance to do so. A new exercise routine can make you hold water weight for muscle repair. Couple that with the menstrual cycle I've stated above and it will seem like you've temporarily "gained". If you start low carb you will also see scale losses, most of the time rapid in the first week, but it will be due to your depleting glycogen stores and not actual fat loss.

    I must reiterate that I am not judging or picking on you in any way, just in case you think that is my intention. I simply replied to your post since you've stated you haven't lost any weight in six weeks. Also, I put the information there for any newcomers who read it and think they have to eat more to lose more because it's absolutely false. That and "starvation mode" are two of the biggest weight loss myths that tend to circulate and they make their way on these boards often. Being a long time poster, I've seen it all too often. So again my apologies if you felt/feel like I was picking on you at all, but it is not my intention. I just have a lot of experience with weight loss, fitness, and the science behind all of it and wanted to clarify a few things.

    I appreciate the advice. I really do.
    That being said, take a look at my dairy and give me an idea of how many you think I should be eating. I'm 43, just barely 5 feet tall and weigh 140. I am trying to get to 125. A measly 15 lbs and I cannot seem to do it. That being said my lowest weight as an adult has been 133. Never been lower. I workout 5 times a week, twice with a trainer doing HITT/Tabata, once on my own doing that, and twice doing just cardio for 20-30 mins plus abs.

    Funny you should say that perhaps it was my muscles being sore that made me gain weight. My trainer went on Vacation for a few weeks, in fact I didn't workout with her for 3 weeks, just worked out on my own, very lightly, nothing too crazy and lost those 5 lbs. That's why sometimes I think I'm not eating enough. Since she came back I have not lost a thing. Not in weight or inches. I don't care if the scale never goes down, if my inches were moving I'm happy, but even that is not happening.

  • Trinique34
    Trinique34 Posts: 53 Member
    Heartlight441 wrote: »
    Trinique34 wrote: »
    I'm always afraid to post on MFP because I see a lot of people judging others and criticizing them so I don't normally post much.

    I can't give anyone advice on whether to eat more or less because nothing has worked for me. My trainer said I should be eating 1600 a day....if that helps. I'm going to try eating 1400 this week again and lower my carb intake, we'll see where that takes me when I weigh on Friday morning, sighh LOL

    Yes some posters can be harsh and judgemental... coupled with online where you can't tell a person's tone too, advise can be taken the wrong way. I take everything with a grain of salt. :) My program also recommends me going to 1600 calories (but not also eating back any exercise calories). Tempting yet not wanting my weight loss to stall so on the fence. Hoping to decide by end of today. ;)

    Are you working out with a trainer as well?
  • ScoobaChick
    ScoobaChick Posts: 186 Member
    I'm 46, 5'4" and 120 lbs. I have my goal set at losing 0.5lbs per week and MFP gives me 1452 Calories per day. I find that I am satisfied around 1400.-1600 Calories per day but I also exercise 1-2 hours every day so I am always at a deficit.

    I've lost 15 lbs in 3 months.

    My best advice is to try to find a Calorie intake that is manageable for you and that doesn't leave you ravenous, because you can make yourself stick to a severe deficit but only for a short time until your body and mind rebel. Figure out things that work for you! Is snacking an issue? Is there any exercise that your really enjoy and doesn't feel like a chore? Do carbs or fat or protein make you feel fuller? Do you know what your pitfalls are?

    And yes sore muscles are usually a sign of normal inflammation... and inflammation means that fluids are being retained so that is water weight and not fat weight. Because I lift heavily regularly I am always "inflammed lol It becomes a new baseline. When I take a rest week because of vacation travel then my weight drops because the inflammation drops... when I start working out again though I always gain 1 lbs because of it though.

    Good luck and feel free to send me a FR if you are looking for extra MFP pals for motivation!
  • Trinique34
    Trinique34 Posts: 53 Member
    Heartlight441 wrote: »
    I naturally seem to hit 40/30/30 for my macros and like this!

    Is that 40 protein, 30 carbs/fat?
    Sorry if I hijacked your thread btw:)
  • BurnWithBarn2015
    BurnWithBarn2015 Posts: 1,026 Member
    looked at your diary @Trinique34 and whee you log like half an apple or 1 large egg or half a protein bar or the cups of veggies and tbsp of peanut butter is that weight out as well?

    I know my tbsp of peanut butter were never the 190 calories ( one serving) but almost double lol
    So when i started weighing everything ( yes also my peanut butter and butter and oils) and when i ditched my cups and spoons and stepped away from serving sized listed on labels...i suddenly could eat a lot less than i thought for that amount of calories. Just by weighing it all.

    Found out that there were days i ate almost 80 calories in spices and herbs etc
    My coffee which i drink black was daily good for 70 calories! Look at that 150 calories right there! that i didn't really counted

    Maybe look for "hidden" calories?

  • Trinique34
    Trinique34 Posts: 53 Member
    I weigh my apples and veggies and fruits, but you are correct, I do not weigh my PB, eggs or protein bar. I cut my protein bars exactly in half though LOL. The PB I make sure it's leveled out, not heaping. But you are correct, perhaps those are hidden cals I'm not taking into consideration. I just don't want to become so obsessed with this. I just came off a low carb diet, well 8 months ago. It was really low carb, and my hair started to fall off so I stopped and started MFP and working out with a trainer. I found the low carb diet (Ideal Protein) made me obsess over every little thing I was eating and I didn't like how I was on it.

  • hekla90
    hekla90 Posts: 595 Member
    I'm 5'3" <100 lbs and I maintain on 1500-1700, sometimes closer to 1900 of its been a very active day.
  • Heartlight441
    Heartlight441 Posts: 278 Member
    Trinique34 wrote: »
    Heartlight441 wrote: »
    Trinique34 wrote: »
    I'm always afraid to post on MFP because I see a lot of people judging others and criticizing them so I don't normally post much.

    I can't give anyone advice on whether to eat more or less because nothing has worked for me. My trainer said I should be eating 1600 a day....if that helps. I'm going to try eating 1400 this week again and lower my carb intake, we'll see where that takes me when I weigh on Friday morning, sighh LOL

    Yes some posters can be harsh and judgemental... coupled with online where you can't tell a person's tone too, advise can be taken the wrong way. I take everything with a grain of salt. :) My program also recommends me going to 1600 calories (but not also eating back any exercise calories). Tempting yet not wanting my weight loss to stall so on the fence. Hoping to decide by end of today. ;)

    Are you working out with a trainer as well?

    No but I have in the past. I am starting Focus T25 tomorrow! HIIT training! Excited and a bit nervous.

    And no, lol you didn't hijack!
    Yes 40/30/30 is my preferred ratio of carbs/fat/protein :)
  • Heartlight441
    Heartlight441 Posts: 278 Member
    BurnWithBarn2015 wrote: »
    looked at your diary @Trinique34 and whee you log like half an apple or 1 large egg or half a protein bar or the cups of veggies and tbsp of peanut butter is that weight out as well?

    I know my tbsp of peanut butter were never the 190 calories ( one serving) but almost double lol
    So when i started weighing everything ( yes also my peanut butter and butter and oils) and when i ditched my cups and spoons and stepped away from serving sized listed on labels...i suddenly could eat a lot less than i thought for that amount of calories. Just by weighing it all.

    Found out that there were days i ate almost 80 calories in spices and herbs etc
    My coffee which i drink black was daily good for 70 calories! Look at that 150 calories right there! that i didn't really counted

    Maybe look for "hidden" calories?

    Plain black coffee has calories? omg really??
  • autumnblade75
    autumnblade75 Posts: 1,661 Member
    BurnWithBarn2015 wrote: »
    looked at your diary @Trinique34 and whee you log like half an apple or 1 large egg or half a protein bar or the cups of veggies and tbsp of peanut butter is that weight out as well?

    I know my tbsp of peanut butter were never the 190 calories ( one serving) but almost double lol
    So when i started weighing everything ( yes also my peanut butter and butter and oils) and when i ditched my cups and spoons and stepped away from serving sized listed on labels...i suddenly could eat a lot less than i thought for that amount of calories. Just by weighing it all.

    Found out that there were days i ate almost 80 calories in spices and herbs etc
    My coffee which i drink black was daily good for 70 calories! Look at that 150 calories right there! that i didn't really counted

    Maybe look for "hidden" calories?

    What kind of coffee/how many gallons were you drinking?

    I don't weigh eggs or packaged single-serve items, and I'm much more comfortable eyeballing fruits and veggies (but not potatoes) but peanut butter is too calorific to trust to a measuring spoon.
  • victoria_1024
    victoria_1024 Posts: 915 Member
    I'm 5'2.5" and 125 lbs. I'm eating around 1700 calories a day and losing about a half pound per week. I'm considering increasing calories again because I'm supposed to be in maintenance but may consider staying at this amount so I can have splurge days. :) I'm lightly active and exercise 5 times a week.
  • BurnWithBarn2015
    BurnWithBarn2015 Posts: 1,026 Member
    autumnblade75 wrote: »
    BurnWithBarn2015 wrote: »
    looked at your diary @Trinique34 and whee you log like half an apple or 1 large egg or half a protein bar or the cups of veggies and tbsp of peanut butter is that weight out as well?

    I know my tbsp of peanut butter were never the 190 calories ( one serving) but almost double lol
    So when i started weighing everything ( yes also my peanut butter and butter and oils) and when i ditched my cups and spoons and stepped away from serving sized listed on labels...i suddenly could eat a lot less than i thought for that amount of calories. Just by weighing it all.

    Found out that there were days i ate almost 80 calories in spices and herbs etc
    My coffee which i drink black was daily good for 70 calories! Look at that 150 calories right there! that i didn't really counted

    Maybe look for "hidden" calories?

    What kind of coffee/how many gallons were you drinking?

    I don't weigh eggs or packaged single-serve items, and I'm much more comfortable eyeballing fruits and veggies (but not potatoes) but peanut butter is too calorific to trust to a measuring spoon.

    coffee is about 5 calories a cup and i drink about 14 a day
  • BurnWithBarn2015
    BurnWithBarn2015 Posts: 1,026 Member
    Heartlight441 wrote: »
    BurnWithBarn2015 wrote: »
    looked at your diary @Trinique34 and whee you log like half an apple or 1 large egg or half a protein bar or the cups of veggies and tbsp of peanut butter is that weight out as well?

    I know my tbsp of peanut butter were never the 190 calories ( one serving) but almost double lol
    So when i started weighing everything ( yes also my peanut butter and butter and oils) and when i ditched my cups and spoons and stepped away from serving sized listed on labels...i suddenly could eat a lot less than i thought for that amount of calories. Just by weighing it all.

    Found out that there were days i ate almost 80 calories in spices and herbs etc
    My coffee which i drink black was daily good for 70 calories! Look at that 150 calories right there! that i didn't really counted

    Maybe look for "hidden" calories?

    Plain black coffee has calories? omg really??

    Everything has calories except water and air lol

    So yes that 0 oil spray/butter and even stevia has calories But when it is under 5 calories a serving they can list it on the label as zero
    Now a lot for me makes no difference but when you drink a lot of coffee like me, and eat a lot of herbs and i only have a deficit of around the 150 to 200..than it makes a different lol


    And i am just bad in eyeballing so i weigh, no big deal at all.

    And protein bars can be more in calories too. lots of time my bar is not 56 gram 200 calories but it is almost or is 60 gram.
    Meaning not 200 calories but more again...and the list goes on in this matter.

    When you have a big deficit you wont notice it at first. But when you are closer to goal weight ( read leaner) it can make the difference between losing or not.
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    5ft 2" / 46yrs (for a few more weeks :smile: ) 130lbs/ maintain on 2100-2300 calories gross/day
  • autumnblade75
    autumnblade75 Posts: 1,661 Member
    BurnWithBarn2015 wrote: »
    autumnblade75 wrote: »
    BurnWithBarn2015 wrote: »
    looked at your diary @Trinique34 and whee you log like half an apple or 1 large egg or half a protein bar or the cups of veggies and tbsp of peanut butter is that weight out as well?

    I know my tbsp of peanut butter were never the 190 calories ( one serving) but almost double lol
    So when i started weighing everything ( yes also my peanut butter and butter and oils) and when i ditched my cups and spoons and stepped away from serving sized listed on labels...i suddenly could eat a lot less than i thought for that amount of calories. Just by weighing it all.

    Found out that there were days i ate almost 80 calories in spices and herbs etc
    My coffee which i drink black was daily good for 70 calories! Look at that 150 calories right there! that i didn't really counted

    Maybe look for "hidden" calories?

    What kind of coffee/how many gallons were you drinking?

    I don't weigh eggs or packaged single-serve items, and I'm much more comfortable eyeballing fruits and veggies (but not potatoes) but peanut butter is too calorific to trust to a measuring spoon.

    coffee is about 5 calories a cup and i drink about 14 a day

    So, nearly 2 gallons. Legit.

    I think the listing I use (and I wouldn't bother if I didn't think it looked strange to have a lonely listing for 2 oz. of milk) claims 3 calories for a 12 oz. cup. I rarely drink more than 2 cups, and 10 calories is few enough that I'm comfortable with that degree of inaccuracy.

    That's really a lot of coffee, though. Seriously.
  • Lazz5k
    Lazz5k Posts: 251 Member
    4'11 = 1200
  • GetThatRunnersHigh
    GetThatRunnersHigh Posts: 112 Member
    5'2", 126 pounds. Doing a slow cut for summer abs @ 1900 calories per day and have been losing 1/2 per week.

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