Women 5'1"-5'3" - How many calories do you eat to lose weight?
sikorski
Posts: 57 Member
Hi. I'm 5'1" , 70. I tried for AGES to lose weight eating 1000 calories, the recommended lowest number for women. The best I could do was maintain. I was at a plateau for at least 6 months. In September I decided to lower my calorie count to 850-900 and started to lose. I've lost eight pounds so far. That's very slow weight loss, about 2 pounds a month, but I'm happy that I'm finally seeing a downward trend!
I think there should be a different daily calorie goal for petite women.
Shorter women, how many calories do you eat to lose weight gradually and safely? I'm not talking about crash diets. Are you all really having success at 1000 calories or 1200 calories? If I ate 1200 calories a day I'd gain weight, no matter how much exercise I do.
I think there should be a different daily calorie goal for petite women.
Shorter women, how many calories do you eat to lose weight gradually and safely? I'm not talking about crash diets. Are you all really having success at 1000 calories or 1200 calories? If I ate 1200 calories a day I'd gain weight, no matter how much exercise I do.
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Replies
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I’m 38, 5’0”, and how much I eat depends on how active I am. I have maintained food diaries for years and have years of data on myself.
Some days I am more sedentary (3000-4000) steps. On those days I maintain at 1450 so I eat 1200 on those days.
Some days I am more active (7000-12000) steps. On those days, I maintain between 1700-1900 calories per day so eat between 1300-1500.
I have read that if you have more than 20 lbs to lose that you should be able to lose at a rate of 1lb per week. I still have 30 lbs to lose so try to eat 500 calories below maintenance, sometimes only 250 below.
I fear getting older and maintaining at an even lower level. I imagine if I’m lighter I will require less calories also. Everyone says not to go below 1200 but some older, shorter women do maintain at very low levels. For those women, they may have to eat below 1200 and lose very slowly. I would recommend vitamin supplements for those people. That’s what I plan to do if I have to as I get older.1 -
I’m 5’3, 122 pounds and I maintain on 2,100 usually and lose on 1,900. I’m sedentary during the day but walk the dog for c45 mins cross country each day and strength train 4 times a week. Oh and I’m 46.
Not arguing with anyone’s stats as we’re all different, but not all short women have to eat under 1200 cals to lose!10 -
5 foot 3 here, sedentary losing half pound per week. Mfp has me on 1540 calories a day and it's been working slowly but surely for the last month. I'm 11 stone 10 pounds aiming for 9 to 10 stone.0
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I'm 5'3". I use the GW x 12 calculation to arrive at 1640 cal/day, and I lose on that. This calculation assumes you exercise 5x/week. If you exercise less or not at all, your calculation would probably be closer to GW x 10 or 11.
I'm going to assume everyone else already told you that eating 1000 cal/day is not adequate or sustainable for most people.2 -
I’m 5”2 and have to eat around 1100 a day to lose about half a pound a week, I am not very active and maintain at about 1300 a day.
It’s unpopular on this forum to even suggest that you might consider eating less than 1200, although I’d argue that 1000 calories of well considered healthy choices is a better option nutrient-wise than 2000 calories of Ben and Jerry’s/cake etc. I guess what I’m trying to say is that we all need to eat enough to fuel or bodies, and that should be the number 1 priority. But what is right for most people isn’t also categorically what’s right for everyone all the time.6 -
That is just bad low 😦 what does your diet consist of? Do you really want to spend the last 10-15 years of your lifestarving and miserable 😳2
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An older, shorter, petite woman is not most people. For your average person, 1200 is typically too low. There are outliers.7
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It completely sucks to be an older, shorter, petite woman which is why I'm very vocal about exercising so I can eat.3
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Thanks for your answers. I guess that's one of the joys of getting to this age!
As an older, short woman my metabolism probably isn't as high as most other people. That's why I wondered what shorter women really do, as opposed to what's recommended. I've been eating lots of fruit and vegetables, and quality protein. I was doing a half hour of aerobics 6 or 7 times a week at the time that I was at a plateau on 1000 calories. I average 8000-9000 steps a day and burn about 1800 calories according to Fitbit. I do aerobics 3x/week and weight lifting 3x/week to increase my metabolism. That, lowering the calorie count, and a few other small tweaks finally got me losing.
I'm not saying that I'm happy about being an outlier, or not being able to eat 1200 calories like most people, but that's my reality.6 -
@sikorski the good news is your metabolism doesn’t slow down as you get older - we just generally tend to move a bit less (maybe not running after kids, not walking as much etc) and we may also start to lose muscle mass. So both of those can be improved, there are some great threads on here about improving your NEAT or incorporating more activity into your daily life. And building muscle means you need more calories for daily life. It’s not magically going to mean you can eat 2000 cals and lose but it will get you a few extra every day and has other health benefits 😀3
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mnbvcxzlkjhgfdsa12 wrote: »I’m 5”2 and have to eat around 1100 a day to lose about half a pound a week, I am not very active and maintain at about 1300 a day.
It’s unpopular on this forum to even suggest that you might consider eating less than 1200, although I’d argue that 1000 calories of well considered healthy choices is a better option nutrient-wise than 2000 calories of Ben and Jerry’s/cake etc. I guess what I’m trying to say is that we all need to eat enough to fuel or bodies, and that should be the number 1 priority. But what is right for most people isn’t also categorically what’s right for everyone all the time.
If you are losing half a lb/week, I wouldn't say your cals are too low (I ran mine and if sedentary at 120, 5'3, and 50, my own age and goal weight, but one at which some might want to lose more, my TDEE would be estimated to be 1360, so it's possible). At that weight, personally, the only way I've lost or maintained weight was being reasonably active.
However, apart from the fact that no one eats 2000 cals of B&J (and no one eating a diet filled with low nutrient items and not the opposite is unaware they aren't eating especially healthfully), it's actually challenging to get everything on 1100 cals, no matter what you eat (and a pretty good variety of nutrient dense foods are required). I've eaten a healthful diet on 1200, but I do find it much easier on 1500 -- I've learned this by logging at Cron, and I am someone who knows a good amount about nutrition and prioritizes it.
Again, not saying that a deficit of 250 cals/day is unreasonable, but I would probably be more careful with my diet to make sure there aren't gaps, since those extra 300-500 or so cals actually do often make a difference, IME.
Of course, if this is a pretty short-term thing, it's not such a big deal.2 -
I am 4 feet 11, an inch shorter from 5 feet. I used to eat around 1500-1600 calories when I was sedentary and not working out at a 104 lbs weight. I now sit somewhere between 95-98 lbs, trying to increase my steps count to 5000+ steps and working out regularly. I am eating close to 1900-2100 calories now. I am not trying to lose weight but not gain anymore either reason being the relative strength doesn't increase as fast in my case and its easier for me to lift myself being lighter. I am doing calisthenics. Push ups, pull ups, dips. What's working for me is increasing my NEAT. I now move more, take stairs, walk to the park, play with my pets more, and I eat volume dense food. Keeps me satisfied, gives me more energy to workout.2
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I am 5'3" and ~115 pounds. 46 years old. I am *very* active now that I'm home all the time, so my daily numbers won't help you much, but I can tell you that I burn ~1600 on my most inactive sick days, ~1800 on a work day that has me trapped in conference rooms all day, and ~2100 if I have a standard workday with a lunchtime workout. Weekend numbers were higher even before lockdown.1
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@claireychn074
Thanks for your answer. Now I have to look up what NEAT IS...
Everybody else, thanks for answering my question, which was really a survey to help me find out whether I'm an oddball. Guess I'm an official freak!
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Oh, I want to add that I'm not miserable or starving on 850 calories. I never let myself get "hangry." I eat mindfully so I'm enjoying what I eat and stop when I'm satisfied--well, most of the time. When I reach my goal weight I'll certainly increase my calorie count for maintenance. I take vitamins and Omega 3.1
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I am slightly taller at 5’4 weigh 125 pounds approximately and maintain between 1900-2100 calories depending how active I am.
My tracking is extremely accurate though I weigh and log everything that goes into my mouth down to the gram and track my weight and calories using a TDEE spreadsheet.
Sometimes I wonder if people who say they are eating such low calorie amounts (I personally could never eat less than 1500, 1600 is the lowest I would go) are underestimating their intake. It’s VERY easy to do if your not logging accurately3 -
Oh, I want to add that I'm not miserable or starving on 850 calories. I never let myself get "hangry." I eat mindfully so I'm enjoying what I eat and stop when I'm satisfied--well, most of the time. When I reach my goal weight I'll certainly increase my calorie count for maintenance. I take vitamins and Omega 3.
This is generally the case with most nutritional deficiencies - you feel fine until the body can't manage homeostasis anymore, and then it really sucks. While the body can survive a while on fat stores, it doesn't do so optimally, and then your hair starts falling out and it takes months for it to recover.1 -
Mazintrov13 wrote: »I am slightly taller at 5’4 weigh 125 pounds approximately and maintain between 1900-2100 calories depending how active I am.
My tracking is extremely accurate though I weigh and log everything that goes into my mouth down to the gram and track my weight and calories using a TDEE spreadsheet.
Sometimes I wonder if people who say they are eating such low calorie amounts (I personally could never eat less than 1500, 1600 is the lowest I would go) are underestimating their intake. It’s VERY easy to do if your not logging accurately
While you’re right that some don’t track accurately, this isn’t true for all. I log very accurately, weigh more than you, and am quite active usually and maintain at a lower level than you.0 -
I am 5' 0'' , weigh about 112, age 52. I think it is completely safe for smaller folks to go under 1200 calories and even less. I have a friend who has dwarfism who reminds me all the time that she is only 4 inches smaller than me and she has to eat under 1000 to not gain weight.
I find that weight training makes a TON of difference in my metabolism. When I weight train consistently at least 3 times a week, I maintain around 1900 cals/day. I lose about 1 to 1/2 lb a week at 1200-1300 while exercising. I have been a runner for 35 years and that will always be my priority exercise, but it wasn't until I started consistently weight training that I was able to get (close) to the body I wanted.3 -
I'm 5'1 and a bit and 53yo. I was losing on 1200 - took me just over two years to drop 33lb, which averages around 1.3lb a month.
I now weigh 103lb and MFP thinks I maintain on 1340. I continued losing weight after I switched to maintenance so, after a bit of trial and error, I upped my cals by 100 a day. I'm still losing weight, albeit very very slowly. I all eat my exercise cals too.
You may be an outlier. Or you may be logging something on a regular basis that's not quite accurate and it's skewing your results.1 -
@claireychn074
Thanks for your answer. Now I have to look up what NEAT IS...
Everybody else, thanks for answering my question, which was really a survey to help me find out whether I'm an oddball. Guess I'm an official freak!
May I offer this thought?
http://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
Yeah, I think you're an outlier because you're an outlier, unfortunately. After all, the so-called "calorie calculators" take age & size into account, but spit out the average for one's demographic characteristics. By definition, not every individual is average: Somebody's out in the tail of the bell curve, just not very many people. It's pretty much the definition of "outlier". The "why" is not necessarily obvious.
Many people don't realize it, but the same is true of fitness trackers. They don't measure calorie burn, they just estimate them in a somewhat more individualized way. The basis is still research on big populations, and estimating via algorithms with limited input variables that are statistical predictors or proxies for actual calorie expenditure.
I'm an outlier, too, and not far from you in age/size (65, 5'5"). MFP and my good brand/model fitness tracker both give me an estimate that's *hundreds* of calories off, and both are off in the same direction. (That's comparing them to 5+ years of quite careful calorie counting and scale weight results.) However, I'm on the (I guess) fortunate side of the bell curve: The estimate they give me is too low. I maintain around 2000 or so before exercise, maybe 2300 including exercise. I have limited insight as to why (my daily life is sedentary). But it makes me believe that there will be the occasional outlier, unfortunately, on the other tail of the bell curve.
I'm sorry that's been your experience. Strength training, and NEAT improvement are the tools I know of. TEF (the calories required to burn food) may make a tiny, tiny difference via food choice. (Did I mention "tiny"? 😉)
I can't prove it, but I fear we can train our bodies to get by on fewer calories (years of yo-yo dieting are one possible avenue, but please don't think I'm accusing you of anything - there may not be an obvious reason, like I said). I hope you can find some strategies to up the calorie numbers, but still achieve your goals: As others have said, it's easier to optimize nutrition (not to mention enjoyment!) at a little higher calorie level.
Best wishes!2 -
Mazintrov13 wrote: »I am slightly taller at 5’4 weigh 125 pounds approximately and maintain between 1900-2100 calories depending how active I am.
My tracking is extremely accurate though I weigh and log everything that goes into my mouth down to the gram and track my weight and calories using a TDEE spreadsheet.
Sometimes I wonder if people who say they are eating such low calorie amounts (I personally could never eat less than 1500, 1600 is the lowest I would go) are underestimating their intake. It’s VERY easy to do if your not logging accurately
While you’re right that some don’t track accurately, this isn’t true for all. I log very accurately, weigh more than you, and am quite active usually and maintain at a lower level than you.
Oh definitely. Peoples TDEE’s vary wildly even when weight, height and activity levels are similar. Even my own can be affected by so many things, I have actually found when I’ve been through stressful and anxious times my TDEE increases (funnily enough) and since going on anti depressants for anxiety my tdee seems to have decreased slightly.
I am more thinking of people who claim to be maintaining on under 1200 a day, maybe they are correct and logging everything accurately but it just seems crazy low to me0 -
@Strudders67
Thanks for your reply. Congrats on your accomplishment! I don't think I've ever weighed 103. My ultimate goal is about 115-120, which is in the middle of the normal BMI range. But I'd be thrilled to get to 130. I'm 140 now, and it was hard work to get there.
What kind of exercise did you do when you were losing?
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Mazintrov13 wrote: »Mazintrov13 wrote: »I am slightly taller at 5’4 weigh 125 pounds approximately and maintain between 1900-2100 calories depending how active I am.
My tracking is extremely accurate though I weigh and log everything that goes into my mouth down to the gram and track my weight and calories using a TDEE spreadsheet.
Sometimes I wonder if people who say they are eating such low calorie amounts (I personally could never eat less than 1500, 1600 is the lowest I would go) are underestimating their intake. It’s VERY easy to do if your not logging accurately
While you’re right that some don’t track accurately, this isn’t true for all. I log very accurately, weigh more than you, and am quite active usually and maintain at a lower level than you.
Oh definitely. Peoples TDEE’s vary wildly even when weight, height and activity levels are similar. Even my own can be affected by so many things, I have actually found when I’ve been through stressful and anxious times my TDEE increases (funnily enough) and since going on anti depressants for anxiety my tdee seems to have decreased slightly.
I am more thinking of people who claim to be maintaining on under 1200 a day, maybe they are correct and logging everything accurately but it just seems crazy low to me
Trust me, nobody takes pride in maintaining at a low level. I WISH my maintenance was higher. If it was then I wouldn’t have such a hard time with managing my weight. Instead of giving generic advice to ‘never eat less than 1200’, for example, others should be grateful that they are able to maintain at a higher number and understand that everyone is different.4 -
@AnnPT77
Wow, that thread on NEAT was very informative! Thanks! Yes, I've read that strength training could help and I've started doing weights more frequently. Maybe I can try eating more protein, too. Food (heh heh) for thought!
@nooshi713
Trust me, nobody takes pride in maintaining at a low level. I WISH my maintenance was higher. If it was then I wouldn’t have such a hard time with managing my weight. Instead of giving generic advice to ‘never eat less than 1200’, for example, others should be grateful that they are able to maintain at a higher number and understand that everyone is different.
Ditto to what you wrote, here. And hugs.2 -
@nooshi713 i am also 38f 5’0 and have 38 more I’d like to lose. I will send you a friend request if you don’t mind:)0
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Just an update, for those who are interested.
I lost 23 pounds over 8 months and will continue to lose another 5 or so to get to my goal weight, 120. This is in the middle of the normal BMI range for 5'1".
I did increase my NEAT, but involuntarily. My husband fell in January and now needs to be pushed around in a wheelchair.
This is NOT a method I would recommend for weight loss, but it turns out that I'm doing a lot of what Fitbit calls "intense" exercise. So I'm burning calories like crazy these days and walking at least 2,000 more steps.
I do a weights routine about three times a week, and for the first time in my life I can see visible arm muscles. I need that strength for my caregiving role. I'm eating a bit more protein, including yogurt almost every day. So these small tweaks were what worked to help me lose weight.1 -
Another update.
I weighed 125 last June, figured that I was done losing, and got my rings resized and bought size 10 jeans. (I had been wearing size 12). I gained a few pounds over the summer. In August I rejoined Noom to get back on track. Back to 120 on August 27. Hit my happy weight, 116, on September 21. I've been maintaining since, keeping within a range of 3 pounds or so. I had to buy size 8 jeans in December because the 10s were loose!
The most useful tools I use are: logging, weighing, mindful eating, and a new exercise routine (no more aerobics because it bothers my knees, weights 2-3 times a week, Barre or yoga on the other days).1 -
Another update.
I weighed 125 last June, figured that I was done losing, and got my rings resized and bought size 10 jeans. (I had been wearing size 12). I gained a few pounds over the summer. In August I rejoined Noom to get back on track. Back to 120 on August 27. Hit my happy weight, 116, on September 21. I've been maintaining since, keeping within a range of 3 pounds or so. I had to buy size 8 jeans in December because the 10s were loose!
The most useful tools I use are: logging, weighing, mindful eating, and a new exercise routine (no more aerobics because it bothers my knees, weights 2-3 times a week, Barre or yoga on the other days).
Congratulations: Persistence and problem solving are powerful aids. I'm sorry that the situation with your husband, mentioned in your earlier post, happened. Your story and the attitude I see in your posts suggests to me that you would've found a path to your goals without your husband's injury occurring. We handle what we must, and doing so sometimes has unexpected side effects. (That's said as a cancer survivor and cancer widow, among other things - I don't mean to compare experiences, because that's not logical . . . but I do want you to know those are not empty words or Pollyanna-ism on my part, but rather what I've observed in my own life.)
Sending wishes that the course ahead will be smooth and healthy for you!1 -
Thanks for the good wishes, AnnPT77.
Wow, you've gone through so much. And during a pandemic, too. You must have a lot of persistence, too. Lots of hugs and best wishes for better health and reaching your goals.1
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