Calories in take

brookeh0818
brookeh0818 Posts: 1 Member
in Getting Started
I am 5’2 weight about 153 and my intake for calories is 1,800 to loose weight. Is that a good decent calorie intake I need to have for loosing weight? Someone please answer so my nerves will calm down lol

Replies

  • Lietchi
    Lietchi Posts: 6,819 Member
    Where did you get that number? From MyFitnessPal?
    It doesn't sound unreasonable, but we're missing key information: age and activity level (daily activity and exercise) and the rate of loss you're aiming for. Depending on those factors, 1800 could be too high or too low or just right, who knows.

    On top of that, FYI: any calculator you use to get a calorie goal is based on statistical averages, but you as an individual may or may not have an average metabolism. (And we also have varying degrees of accuracy where logging food is concerned, which can skew the data as well :smile:) So whatever number you decide to use: follow that goal for 4 to 6 weeks (or at least 1 full menstrual cycle if applicable) and then compare the weight you lost to the weight you should have lost. And then you can adjust your goal upwards or downwards.
  • AdahPotatah2024
    AdahPotatah2024 Posts: 2,261 Member
    It definitely depends on activity level and maybe age..I'm in my "fading years" 😅 and 1800 is pretty much maintenance calories. I am about same height and need to keep around 1500 to slowly lose weight.
  • Hobartlemagne
    Hobartlemagne Posts: 564 Member
    Definitely - 1800 looks like maintenance at your size.
    Im 5'8", 165lbs and I only do 1500/day for fat loss
  • herblovinmom
    herblovinmom Posts: 416 Member
    It’s very individual but I’m about your height and currently 10 pounds heavier and my calorie budget is 1420 without exercise in the smallest slowest deficit for loss which is half pound a week. My maintenance is closer to 1700-1800 without exercise. When I exercise I get to eat a teeny tiny bit more. 👍😁
  • GoRun2
    GoRun2 Posts: 466 Member
    I'm 5'3" and weigh about the same. I walk 4 miles a day. I'm eating 1200 calories a day and have lost 1 lb a week for the last 4 weeks.
  • AnnPT77
    AnnPT77 Posts: 34,197 Member
    It's individual.

    I'm 5'5", female, age 69, around 135 pounds, and I'd lose around half a pound a week at a flat 1800 calories with my normal routine (close to sedentary daily life, half an hour to an hour exercise 4-6 days a week). Maintenance is around 2100 or so. Yes, that's higher than average for my demographic.

    No other individual's experience predicts yours: Most of us are close to research-based estimates, but we're each unique, and can be higher or lower than average in calorie needs. A rare few will be surprisingly much higher or lower.

    I like Lietchi's answer: Get a starting estimate from MFP or another sound research-based source, then test drive it, sticking close to the estimate on average (like +/- 50 calories-ish daily). If you have menstrual cycles, go for at least one full cycle to compare body weight at the same relative point in at least 2 different cycles.

    Your average weekly weight change over the whole multi-week period will give you enough personal results data to adjust your calorie goal if needed.

    At only 153 pounds, I'd advise you to shoot for a pound a week loss at most. Slower would also be fine. By technical definitions, you're somewhat overweight but not obese.

    Our bodies can only metabolize a certain amount of stored fat per day per pound of fat we have on our body. Going too fast risks muscle loss, which is difficult and time- consuming to rebuild, not to mention important for health and daily life functioning. Faster loss isn't necessarily better.

    Best wishes for success!
  • lynn_glenmont
    lynn_glenmont Posts: 10,092 Member
    I agree with Ann that it's individual.

    I'm 5'4", female, around 167 pounds, and I'd lose a pound a week on a flat 1800 calories, without any intentional calories and a borderline sedentary/lightly active lifestyle. Maintenance is between 2300 and 2400. Like Ann, I'm outside the average for my demographic.

    We don't know enough about OP to even fill in all the basics for predicting what their demographic is.

    OP, I'd say try 1800 for a month or two and see what it gets you.
  • springlering62
    springlering62 Posts: 8,434 Member
    edited 1:09PM
    It depends on activity. I’m 5’7”, highly active, and I typically maintain at 27-2800.

    I’m trying to lose some travel weight, and am losing at 2400 a day.

    My problem was, when I was traveling and unable to reach a gym or pool, or walk comfortably by myself, I lowered my daily cals to 1850 but kept eating like I was still active.

    Hence the weight gain over the course of several weeks.

    If you’re losing, then you’re golden. If you’re maintaining then recalculate.

    If (simplistically) 3500 is a pound, then a 250 daily deficit for 1/2 pound a week loss, 500 for a pound a week loss.

    If you’re gaining, totally reevaluate and check your logging and food weighing for accuracy, as well as bits and bites here and there . they add up.

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