Quick calorie question!

gettingto65
gettingto65 Posts: 78 Member
edited November 13 in Food and Nutrition
Hi all,

Just trying to suss how many calories I'm going to aim to eat each day. I am a24 year old female looking to lose around 30kg/60lbs ideally at a loss of around 1kg p/w.

My TDEE is 2268 and my BMR is 1890. I set myself as sedentary as I have a desk job so any exercise will be additional (to start with will be walking twenty mins to work each way and build up).

Basically my question is, how many calories would you recommend I eat each day? A lot of people I follow on Instagram with similar height/weight to me eat around 1200-1400 but I'm apprehensive to eat too few and then have nowhere to go when I eventually plateau etc? Or does it not work this way?

Any advice is most appreciated.

Thanks!

Replies

  • sarko15
    sarko15 Posts: 330 Member
    edited December 2016
    Somewhere between your TDEE and BMR is best, I believe. 1200 is pretty low if your BMR is that high. Also, use the MFP calculation tool, that will help answer that question.
  • mom22dogs
    mom22dogs Posts: 470 Member
    We can't tell you what number of calories to eat. Put your stats into MFP and it will tell you what you need to eat to lose. That's what it is designed to do.
  • gettingto65
    gettingto65 Posts: 78 Member
    That's the thing, MFP suggested 1214 calories per day to lose 1kg a week with a desk job. But like I said, that seems quite low for someone with so much to lose?

    I think I will aim for between 1400-1600 each day and see how it goes.
  • CaptainJoy
    CaptainJoy Posts: 257 Member
    1kg is 2.2lbs per week. MFP's suggestion was right if you want to lose the weight aggressively. To lose .5kg or 1lb per week you just change your goal in MFP or add 500 calories to the 1214. That would give you 1717 calories each day. I started in the 1200 calorie range and adjusted it as I got closer to my goal. Some days I was over and some days I was under but my weekly averages for my calorie goal were spot on. Good luck!
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    gettingto65 wrote: »
    That's the thing, MFP suggested 1214 calories per day to lose 1kg a week with a desk job. But like I said, that seems quite low for someone with so much to lose?

    I think I will aim for between 1400-1600 each day and see how it goes.

    That is pre-exercise. If you exercise, you are supposed to eat back calories using the MFP model. If anything, I would probably start with a standard 1500-1600 and no eat exercise calories (pretty much the TDEE method). I would also increase protein to ~ .6-.8g per lb of body weight (most women it ends up around 120g), and follow a good progressive overload resistance program. By doing so, you will support muscle retention, which makes getting lean more effective.

    Also, at 60lbs lost, you are probably better off around 1.5 lbs per week.
  • trigden1991
    trigden1991 Posts: 4,658 Member
    gettingto65 wrote: »
    A lot of people I follow on Instagram with similar height/weight to me eat around 1200-1400 but I'm apprehensive to eat too few and then have nowhere to go when I eventually plateau etc? Or does it not work this way?

    I would not believe anything that a "fitness" person says on social media.
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