I am 5'2, 132 pounds, female, 22 years old, how much calories should I consu!
Question: I am 5'2, 132 pounds, female, 22 years old, medium frame, and I exercise 30 - 60 minutes a day for at least 3 days a week. I want to lose weight (14 pounds) how much calories should I consume?
Answers: I am 5'2, 132 pounds, female, 22 years old, medium frame, and I exercise 30 - 60 minutes a day for at least 3 days a week. I want to lose weight (14 pounds) how much calories should I consume?
First of all there are 3,500 calories in a pound. In order to lose a pound a week you have to burn an extra 500 calories a day. You can eat exactly what you eat now but you have to work out more.
Another thing that you can do is cut out the extras from your diet. One big killer is drinks. Coffee, Soda, Juice, Milk, Smoothies, etc. Try drinking water with lemon juice instead of diet soda since its carbonated and it can make you look bloated.
Lets figure out your BMR: Basal Metabolic Rate. Take your desired weight of say 118 and multiply it by 10. Ten represents the 10 calories needed daily for each pound you weigh. 118 x 10 = 1800. That is your BMR. Now, we factor in your activity level. If you are sedentary, sitting most of the day: 20%, lightly active, walking here and there and daily chores: 30%, moderately active, constantly moving around and exercise daily: 40%, very active, heavy exercise for prolonged periods of time: 50%. So you take the 1800 and multiply it by your activity level, say it is moderately, 1800 x .4 = 720. Now, add together your BMR and calories burned by your activity level: 1800 + 720 = 2520. 2520 is the amount of calories your body needs daily. Anything over that number is turning into stored fat. So, exercise more, consume less calories and balance your BMR as your weight decreases. Keep a target of calories consumed, you can lose ***** very very easily during the day. It is hard to keep track, especially if your eating on the run as many people do now a days. Regulate your diet, stay away from Trans fat or if hydrogenated is in the ingredients, stay away. 25% strength training and 75% cardio.
Oh, you got the calculations wrong though, 118 x 10 = 1180. I knew 2520 is too much. Thank goodness I double checked. I am supposed to be eating almost 1000 less calories, you could have gotten me fat XD !
It's 1652 calories days, but thanks for introducing me to this method, I never knew of it. Report It
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