help with calorie intake please

61 calories of a difference is negligible - there is no way you'll be able to measure your food intake that accurately - best to allow for a +/- 10% and aim to stay with a range of say 1250-1350 calories per day.

Also, don't expect to lose evenly and steadily - weight is very stubborn and refuses to play nicely like that!

61 calories of a difference is negligible - there is no way you'll be able to measure your food intake that accurately - best to allow for a +/- 10% and aim to stay with a range of say 1250-1350 calories per day.

Also, don't expect to lose evenly and steadily - weight is very stubborn and refuses to play nicely like that!

THIS

I think you should go for the higher one. I'm 5 ft 4 and 120 lbs. I have an office job and sit around all day. I eat 1450 per day, eat back my exercise calories, have a bad day once every week or so (lol) and manage to pretty much maintain. I find that when i'm losing weight I do it in a more sustainable way at slightly higher calorie intakes. When I drop to the 1200s I find i'm hungry, grumpy, and my body slows down so I don't lose the weight as fast anyway.

At the end of the day everyone is different though. Why not try a week at both and see which is most comfortable for you.

Good luck xxx

up your calories to 1700 per day
try to get in 30% protein (I know its hard)

try to workout 3x a week for at least 30 min

strength training is important... any of the following activities are good

pushups and squats
dumbells if u have them
resistance bands
pilaties

muscle mass burns calories
fat is fat


try it for a month and see what happens:bigsmile:

hi,

i've just weight myself and put on 2lb so im gonna stick to my calorie intake now. The thing is though MFP has worked out i need 1280 but when i go onto a different site it says 1341. Which one should i go for? How many should i be eating to loose at a steady rate?

My stats are 5'5'', 27 years old and 152 lbs

Thanks all :flowerforyou:

if you only have 12lbs to lose your ideal settings are 0.5lb per week.

I suspect 1280 is below your BMR, and that will affect your loss.

"up your calories to 1700 per day
try to get in 30% protein (I know its hard)
try to workout 3x a week for at least 30 min
strength training is important..."

I agree with this.

Keeping calories too low means your body will start storing them as fat!!!!

You need to get your metabolism working efficiently.

Try very hard to keep your calories healthy.

Watch your fat and sugar intake.

Lean Protein is a must....helps burn calories!

MFP calories goals are set quite low. Set a higher daily goal with a day once a week or fortnight with even higher intake followed by a day of 1200. This keeps your body from becoming 'complacent' so to speak.

Good exercise.....a mix of cardio and strength. Also try to change your routine occasionally. A steady walk of 15 to 20 minutes daily is better than nothing. Aim at 10,000 steps a day if you can. At least three days a week of something a little harder would be good too.

Patience and belief in yourself are vital.:flowerforyou:

Your BMR, based on the stats you gave is about 1,494. You are not very active so you should times you BMR by 1.2 to get a total of calories to maintain your weight.

1,494 x 1.2 = 1,792 calories per day to maintain your weight.

You would like to lose 12 pounds.

A pound is 3,500 calories, so to lose 1 pound per week you would need to eat 500 calories less per day which is 1,292 calories. To me seem's a little low!

Possibly a better idea, as stated above is to lose 1/2 a pound per week. So ..

A pound is 3,500 calories, so to lose 1/2 a pound per week you would need to eat 250 calories less per day which is 1,542 calories. This seem's much better.

So what you need to know is ..

To maintain your weight eat 1,792 calories per day
To lose 1 pound per week eat 1,292
To lose 1/2 a pound per week eat 1,542 calories.

If you burn 200 calories, eat 200 more calories. This will make your weight loss steady and get your metabolism in a routine of losing weight!

Hope this helps!

Just found this http://www.myfitnesspal.com/topics/show/518533-major-sucess-with-higher-calories

im going for 1341 calorie intake and see how i get on......

that is still under your BMR - where did you get that figure from?