Number crunchers- I need your help!

grenachegirl · September 2019

I’m a 46 year old female, I’m 5ft 2 in and currently weigh 155lbs. I’ve spent the last couple of years losing just over 50lbs, it’s been a journey of 2 steps forward, one step back but I’ve managed to maintain for the last couple of months sticking to around 1450 calories per day.
I’m not particularly active, I walk 5k maybe 3/4 times a week but exercise is curtailed due to health issues.
Anyway, I’m ready to start the next weight loss phase, but I’ve managed to totally confuse myself and I’m unsure of what my daily calories should be??
I would love to lose another 14lb in a fairly steady manner, but realise it will probably happen slowly- can anyone help or advise please.
Thank you.

apullum · September 2019

Put your stats into MFP and set it for 0.5 lb/week loss. If you exercise and you aren’t sure how many exercise calories to eat back, start with half of what the MFP database entry gives you.

sijomial · September 2019

If you are maintaining at 1450 then any number less than that should result in weight loss.
In theory 250cal/day deficit would result in losing half a pound of weight per week.

Luke_rabbit · September 2019

1450 seems low for maintenance at your age/height/weight/activity level. Are you using a food scale and weighing or measuring everything? Are you guessing or estimating too much? Are you skipping tracking on weekends? Are you eating lots of food prepared away from home and using the restaurants, often inaccurate, calorie numbers?

Okay, let's assume none of the above questions apply in your case. Sorry your maintenance calories are so low, you may want to check with a doctor or endocrinologist to see if you have a medical condition.

To lose .5 pounds per week, you would have to drop 250 calories a day, which would put you at the 1200 calorie minimum. You probably should go a little slower, like 100-150 calories less per day. In a year or so, you will have lost your 14 pounds. Good luck!

cmriverside · September 2019

I don't think her calories are particularly low if she isn't active.

1450 for a sedentary 155 lb 5'2" 46YO woman sounds about right to me.

That's why exercise is a big deal, an extra 300-400 calories is huge when you don't get a lot of other activity.

@grenachegirl, this is when it's super important that your logging is as accurate as is humanly possible. The last 15 pounds I lost took me nine months. I prepared 13 out of 14 meals at home for myself and I used a digital food scale for everything I ate. With so little to lose, you'll have to really dial in your logging and be patient.

grenachegirl · September 2019

Guys thank you, looks like I’m digging in for the long haul and need to tighten up my logging and measuring. I do use a kitchen scale but I’ll admit sometimes the weekends run away with me! I really want to shift these extra 14lbs so it’s head down and back on it!
Thanks again everyone x

Number crunchers- I need your help!

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