login
How many calories should I be eating?
-
No new posts
 2012-08-10 11:45 PM |
New user 15 San Jose, California |  Subject: How many calories should I be eating?Hi everyone. After reading tons of articles/books/ magazines/ect I am still trying to figure out how many calories I should be eating. Every time I complete a calories calculation from a different source I get different results. I am Female, 5'4", 154 lbs trying to loose 15 lbs. I mostly work behind a desk. Right now I eat an average of about 1550-1750 calories per day and I burn anywhere from 375-900 calories a day from training. I am recording everything I eat and wear a heart rate monitor to track calories burned. So basically after 7 days of taking the total amount of calories eating minus the calories I burn I average about 1200 calories per day. I am loosing about 1/2 lb a week. Am I eating too many calories? I hope not because I feel like I am not eating enough. When I increase my calorie intake I gain weight. Here is an example of my meals: Breakfast: Oatmeal/Milk 1%/Walnuts/Strawberries/Honey/Coffee - 392 calories Lunch: Pulled Pork 3oz/String Cheese/5 Ritz crackers/Plum - 455 calories Snack: Chobani Greek Yogurt - 150 calories Dinner: Lime Chicken/Rice/Salad/Mila - 580 calories Late Snack: Life Cereal (sorry I was starving) - 60 calories Total Intake: 1637 calories Workout: Run - 574 calories What am I doing wrong. I would be more than happy with loosing 1 pound a week. I feel like I work too hard (by recording my food and training) that I should see results. Any help will be great. |
| 2012-08-11 3:00 AM in reply to: #4358191 |
Extreme Veteran 1332   | Subject: RE: How many calories should I be eating? Well looking at your numbers, generally your base metabolic rate would be *approximately* 1540 calories, minus the 1200 calories you have left after working out, leaves you with a 340 calorie deficit. 340 calories times 7 days, 2380 calorie deficit per week. That would be approximately 2/3 of a lb per week, so 1/2 lb loss is definitely within the error margin for what I see. I would either find a way to burn a few more calories a day, get rid of a few more calories a day, or just be happy that it's coming off, and not sacrifice your energy levels for quicker weight loss. Good luck! |
| 2012-08-11 5:40 AM in reply to: #4358218 |
Veteran 297 Lomma | Subject: RE: How many calories should I be eating? dfquigley - 2012-08-11 10:00 AM Well looking at your numbers, generally your base metabolic rate would be *approximately* 1540 calories, minus the 1200 calories you have left after working out, leaves you with a 340 calorie deficit. 340 calories times 7 days, 2380 calorie deficit per week. That would be approximately 2/3 of a lb per week, so 1/2 lb loss is definitely within the error margin for what I see. I would either find a way to burn a few more calories a day, get rid of a few more calories a day, or just be happy that it's coming off, and not sacrifice your energy levels for quicker weight loss. Good luck! Should'nt that be 1540*(activity factor) to get the BMR? |
| 2012-08-11 10:57 PM in reply to: #4358191 |
| 8 | Subject: RE: How many calories should I be eating? , calories is a unit of measurement measuring energy. 1 calorie is the amount of energy it takes to heat 1 kilo of water 1 degree Celsius. Ok enough useless information. 1 pound equals 3500 calories. The absolute first thing u need to do is determine your BMR or basal metabolic rate... That is how many calories your body uses at rest, meaning if you layed in bed all day. That's where you start, For you it will probably be around 1450 calories. if you subtract 500 calories from that and ate that everyday you would lose atleast 1 pound per week 500x7=3500 and as I said 1 pound is equal to 3500 calories. Someone your size I would not recommend eating any less that 1400 since there is a certain amount your body needs to maintain a healthy metabolism. And any less and you woild struggle to curb cravings and could be cery fatigued. Here is my recommendation, if your BMR is 1450, you work out and burn an additional 500 that's a total burned calorie count of 1950, if you then ate the minimum 1400 you would be right on pace to safely lose 1 pound per week. Burn 900 extra calories per day and you would be on pace to lose close to 2 pounds per week. Hope that helps |
|
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK