Post # 1
Everything on nutrition boxes is based on 2000 calories. That seems absurdly high unless you work in a coal mine.
I sit on my bu-bump-a-bump-bump all day in front of a computer. I’ll be honest, I don’t take the stairs. I do my best to run 10-12 miles a week but sometimes it doesn’t happen.
I’m about 5 7 and 145 pounds. I’d like to lose weight (I’d like to lose fat, I should say, I don’t really care about weight.) so I’m wondering how many calories I should eat not to maintain, but to drop weight.
Post # 3
It depends on things like age and activity level. When I am not doing kettlebells, I need aroud 1800-2000 calories a day (and I am 50+). When I do kettlebells, I NEED 2500 calories a day – but I am a very active person, I RARELY sit down.
Post # 4
You should burn more calories then you take in to lose weight. It is best to find an exercise routine you can do 3 times or more a week. and watch those portion sizes.
The recommended amount of calories varies based on a person’s body type and activity level.
Post # 5
It depends on so many factors… exercise level, age, weight, height, personal metabolism, ectectect
This calculator is pretty good, but still not 100% accurate. http://www.freedieting.com/tools/calorie_calculator.htm
I just started a new program that suggests taking your current bodyweight, multiplying it by 10 and adding 300 to find out calories you should consume to lose weight on non-workout days.
145 x 10 = 1450 1450 + 300 = 1750
On workout days, he recommends eating 400 calories more so that gets to 2150.
Might seem like a lot compared to what you mostly hear for dieting advice for women, but you NEED to eat enough in order to lose weight, or your metabolism will just stall.
Also, another thing to note is that a calorie isn’t just a calorie (especially if you want to lose fat and try and preserve muscle). Percentage of macros like Protein, Carbs and Fat consumed is important too. Most recommend 40/40/20 (40% carbs, 40% protein, 20% fat). You should NOT consume less than 40% carbs, which is another mistake many women make.
Here is a really interesting article: Obese at 700 Calories Per Day
Post # 6
If you change what you are eating, you can take in 2000 and not put on weight. There was a great Newsweek article a few weeks ago about the impact of sugars and starches on our body and metabolism. Suffice it to say a calorie is not a calorie. I started losing weight about a month and a half ago just by replacing white rice/bread/flour with whole grain versions without cutting portion size.
Post # 7
I think 2000 is about maintenance level for the average lightly active woman, but of course it varies with activity level and size. I like this calculator for being easy to use: http://www.health-calc.com/diet/energy-expenditure-advanced
When I check it against the Harris Benedict equation (http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/) it seems high.
I’m 5’0″ and 175 lbs. I am sedentary at work, walk about 40 minutes, 5 days/week at a medium pace, and exercise at moderate to high intensity for about an hour, 3 days/week. When I put that into the two different calculators, I get an average of about 1650 for my BMR (basal metabolic rate) and about 2600 total expenditure.
Post # 8
It really depends on what those calories consist of.
Post # 9
I’ve read that the MINIMUM should be 1200 calories a day in order to prevent your body from going into ‘starvation mode’ and storing fat rather than burning it. But it’s hard to say what your ideal caloric intake should be because it’s dependent on variables like your resting metabolism, exercise level, what kind of foods you eat (junk vs protein), etc.
Post # 10
1200 feels like a starvation diet to me … then again, I have a runner’s appetite, so I could easily eat 2000. I’m injured now and doing 1200- its pretty much hell and I’m only on day 1.
Post # 11
I have always just used my body weight times 11 and it has helped me lose 42lbs in about 12 months. No one way works for everyone but on average I find that being careful about my calories (and hidden calories) has made my weight loss work. I find 1200 calories makes me hungry still so I eat 135-1450 cals each day and I still lose weigh . I am 5ft 4 and 130lbs.
Post # 12
@PriceIsRight: Like others have said, it does depend on physical activity and height/weight. For me personally, since I’m sedentary (due to a knee injury), in order to lose weight I consume 1,200-1,400 calories a day. In the last four months I have lost 14 lbs this way. Each week I lose about 1/2lb to 2lbs. On the weeks that I have splurged my weight will stay the same but on the weeks when I eat more greens and salads I lose a little more.
Another thing that I find that helps me lose weight is eating small portions throughout the day rather than larger meals. For example a typical day would be:
Breakfast: 1 cup multigrain cereal, 1/2 cup skim milk
Lunch: 1 can tuna with 2 tsps light mayo, 10 grain crackers
Snack: small salad
Dinner: 1 cup whole grain pasta, chicken breast the size of my palm, as much broccoli as I like
and if i’m still hungry after dinner or want a snack i’ll either have sugar free jello or snack on half a small bag of popcorn
Not saying this will work for everyone but I find it keeps me satisfied throughout the day and lets me eat every few hours without consuming a lot of calories.
Post # 13
Who knows; it varies so much from person to person, but I’m willing to bet that 7,000 is too many.
Post # 14
I use an amazing excel spreadsheet that calculates your BMR and and averages out cal requirement equations for a super accurate number. PM me if you want it 🙂
Post # 16
ok. so it depends on so many things,,,
– your height
– your weight
– your muscular mass
– your metabolism
– your exercise habits
Finally, the important part is nutrition. What KIND of calories do you put into your body?
You need a balance. Don’t cut out fats/carbs/etc. Your body NEEDS those. Just consume healthy ones (extra virgin olive oil; nuts and seeds; whole wheat pasta/grains; etc.) Anything in moderation is ok.
But as a rule of thumb, eat well, and be active.