How many calories a day should be consumed?!
Question: How many calories should I consume to lose about 1-2 pounds a week? I'm 5'4 1/2 147 pounds
Thank you
Answers: How many calories should I consume to lose about 1-2 pounds a week? I'm 5'4 1/2 147 pounds
Thank you
JavaJoe posted some really good information. You can also break it down this way.
1 lb fat = 3500 calories
If you want to lose 1 pound per week, then you need to burn an excess of 3500 calories in a week. In other words, you need to create a deficit in the number of calories you are taking in vs the number you are burning that is equal to 3500 calories. Take 3500 calories divided by 7 days in a week and you need to create a deficit of 500 calories per day. (This would be double if you want to lose 2 pounds per week.)
This is where it will be helpful to see how many calories you burn in a day. You can use some of JavaJoe's numbers to calculate how many calories you should be eating in a day.
Example:
You burn a minimum of 1600 calories a day doing nothing (this would be the number you need to consume just to maintain your weight, a base number).
You exercise and burn 300 calories (running, weight lifting, etc.).
1600+300=1900 calories burned in a day.
1900-500 deficit = 1400 calories you should be consuming.
You should look up what numbers would best apply to your age, current weight and activity level. This could be your base number. Keep track of the calories you eat everyday as well as the number you burn as best as possible when you exercise on top of your daily activities. Follow the equation above and you should experience steady weight loss.
Hope this helps!
2,000
Normally, you should consume around 2000 calories, but if you want to loose weight, without exercising, then cut it down to about 1400 - 1600 calories a day, on a healthy diet, and take a multivitamin, you want to make sure you get all the necessary vitamins that your body needs.
What's your activity level?
Your BMR (based on a 16 year old with the same height and weight) is 1574 calories a day. This is what you need to eat in a day simply to function.
Then based on a sedentary lifestyle you'd have a daily need of 1888. This is a good number to work with so we'll say about 1800 calories is what you should be eating in a day.
Then you need to be exercising every day because otherwise you're losing fat and muscle instead of just fat. Do an hour of cardio 6 days a week and with 1800 calories a day you'll be able to lose 2 pounds a week easily.
Find out what your BMR is using an online calculator
http://www.myeatingdisorder.com/nutritio...
You have to enter you age, weight, height, measurements etc to get the most accurage calorie count for your body. This number it gives you is what you should eat to maintain your weight, for weight loss subtract 300-500 calories from it, BUT NEVER ever go under 1200 calories. Good luck to you
Toni Lynne