Females!! How many calories do you eat?

kaylanoto
kaylanoto Posts: 11 Member
edited November 18 in Goal: Gaining Weight and Body Building
I'm trying to gain muscle without extra fat.
When reading online and calculating it says I need to eat 2500 cals minimum a day. That's twice as much as I was eating before (before I was losing weight, so I know I would be eating more just that seems like a lot!!)
I'm 5'4 and 118lbs. Any advice helps! Thank you.
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Replies

  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    That number looks very high. I'd recheck your calculations, if I were you. scoobysworkshop.com is a good site.

    I'm 5'9, 170 lbs, and losing on 2015 calories per day.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Is that 2500 calories to maintain or to bulk/gain ?

    I maintain around that amount but I am 5'7", ~130lbs
  • kaylanoto
    kaylanoto Posts: 11 Member
    TavistockToad wrote: »
    Find your maintenance first, and then add 250 cals.
    quiksylver296 wrote: »
    That number looks very high. I'd recheck your calculations, if I were you. scoobysworkshop.com is a good site.

    I'm 5'9, 170 lbs, and losing on 2015 calories per day.


    On average I burn 2200 calories a day. I've read to add 300-500 cals to gain muscle. I'm not trying to lose anymore weight, just want to gain muscle.
  • kaylanoto
    kaylanoto Posts: 11 Member
    sardelsa wrote: »
    Is that 2500 calories to maintain or to bulk/gain ?

    I maintain around that amount but I am 5'7", ~130lbs

    I'm trying to gain muscle.. Id be okay with gaining weight as long as it's muscle and not fat. Trying to gain as little fat as possible
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    I missed the gain part...oops. I agree with @TavistockToad, then.
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    sardelsa wrote: »
    kaylanoto wrote: »
    sardelsa wrote: »
    Is that 2500 calories to maintain or to bulk/gain ?

    I maintain around that amount but I am 5'7", ~130lbs

    I'm trying to gain muscle.. Id be okay with gaining weight as long as it's muscle and not fat. Trying to gain as little fat as possible

    Unfortunately if you bulk.. you will gain some fat along with the muscle. But then after the bulk you cut to lose the fat and retain the muscle (as much as possible)

    You can also recomp where you can maintain your weight lose fat and gain muscle over a longer period of time.

    Do you know your current bodyfat % approximately? I think if you are very lean and defined and want to add more size/mass/weight to your frame, bulking will be your best option. If on the other hand you are happy with your shape and weight but still have fat you want to lose, I would recomp.

    This!
    It's not very helpful to know what other women eat as it varies so much.
    I would log and track your weight for a while to try to establish what your maintenance cals are, and then increase if you do decide to bulk (but as mentioned, you will gain some fat in a calorie surplus.)
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    kaylanoto wrote: »
    sardelsa wrote: »
    Is that 2500 calories to maintain or to bulk/gain ?

    I maintain around that amount but I am 5'7", ~130lbs

    I'm trying to gain muscle.. Id be okay with gaining weight as long as it's muscle and not fat. Trying to gain as little fat as possible

    You can't help gaining fat if you're in a surplus.

    Maybe you'd prefer recomp instead?
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Gaining muscle (especially for a female) is usually a long process. And you're going to gain fat regardless.
    But if you want to gain muscle you eat a surplus, train with progressive overload and with high volume.


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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  • tmemery
    tmemery Posts: 16 Member
    I'd also be watching your macros, that's probably part of the reason why you see such a spread of numbers in caloric intake between different people (among other things). Relying solely on calorie count may be to simple of an approach for what you are trying to accomplish.
  • PowerliftingMom
    PowerliftingMom Posts: 430 Member
    I'm 5', 137 lbs., I'm currently bulking and consuming 2000 calories
  • HoldTheDoor13
    HoldTheDoor13 Posts: 172 Member
    I'm 5'8 ~118 lb (174 cm, 53kg) and lean bulking fairly successfully on 1800-2000 calories
  • hotmom1213
    hotmom1213 Posts: 3 Member
    I'm 5'4" goal weight is 125 I'm eating atleast 2500 cal a day I usually go over I also workout twice a day
  • comptonelizabeth
    comptonelizabeth Posts: 1,701 Member
    I'm 5'3 ,goal weight 130 and I'm gaining on around 2000 - 2200.
    We are all different!
  • loftus4827
    loftus4827 Posts: 57 Member
    HoldTheDoor13 wrote: »
    I'm 5'8 ~118 lb (174 cm, 53kg) and lean bulking fairly successfully on 1800-2000 calories

    Dude I cut on that many calories...
  • Luna3386
    Luna3386 Posts: 888 Member
    Whatever you decide- bulking or recomp- add calories in slowly to minimize gaining too much.

    Also the calculator is just an estimate, you'll need to pay attention to your body to find the right amount.
  • Converse2003
    Converse2003 Posts: 5 Member
    I started at 112lbs when I first started bulking during a 9 month period at 2,525 calories a day. As of today I'm at 127lbs doing 2,100 maintance until summer is over and Ill get back to bulking soon after.
  • Sp1tfire
    Sp1tfire Posts: 1,120 Member
    I'm 5'7" and maintain on 2100-2200 on days I workout. On days I just work (busy kitchen job) I maintain on 2000. Sedentary 1850.
  • JoRocka
    JoRocka Posts: 17,525 Member
    roughly 1600-20K on a cut.

    2500-3500 for a bulk.
  • CJ_Holmes
    CJ_Holmes Posts: 759 Member
    5'7" around 148 lb, 16% bf. I maintain on 2300-2500, lose at 2100, gain in the fall when I don't bike as much. I do crossfit 3-4 times/week, bike to work an hour 4 times per week, and run once or twice.
  • sofchak
    sofchak Posts: 862 Member
    I just started my journey about 3 weeks ago - 5' 3", 118lbs, around 21% BF, TDEE is around 2100 so I eat about 1800-2000 to allow for some error in calorie tracking since I don't track a few little things during the day like pickles or adding zucchini to anything I can for extra veggies. Focused on getting a minimum of 140g of protein and 50g of fat per day based on what I've read about macros for my goals and current body weight. Using Strong Lifts 3x a week and complement with a Chisel group class 1x a week. I am aiming for recomp because I am very pleased with the way I look today - just want to get stronger! Good luck on your progress - hope some of this feedback helps you as you start your journey.
  • Asher_Ethan
    Asher_Ethan Posts: 2,430 Member
    I'm 5'9" 170lbs and gaining on 2400 a day
  • rozek35
    rozek35 Posts: 2 Member
    I would suggest taking a metabolic assessment at a lifetime fitness or our university in your area. Until then it's just a guess of calculations.
  • rozek35
    rozek35 Posts: 2 Member
    As a sidenote my metabolism is at 1500 cal a day at a 13% body fat 5'8".
  • JennyNelson2
    JennyNelson2 Posts: 9 Member
    I had an in body scan done so I know my resting metabolism is 1440 calories per day. I am currently cutting for a comp so am on 1200 calories per day eating keto. Am maintaining my muscle and loosing fat. 12 weeks to go!
  • WanderingRivers
    WanderingRivers Posts: 612 Member
    I'm trying to lose so I only eat 1K-1200 a day though some days I do go over to my chagrin.
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