How many calories in a day?

[looby1003]

Hiya, I was just wondering how many calories you should stick to in a day. I've been aiming for 1100-1200, but do go over some days (I've been alternating between calorie counting/ww and doing nothing for the past couple of months-hence the slow weight loss but am back on track now). I went to see my gp last week about my weight (she's referring me to see a dietician) and she said I should be sticking to 800-1000 cals, but I thought this was a bit low? I'm 5'9 and currently weigh 16.5 stone so need to lose alot, but I dont think I could manage on 800cals. What do you all stick to?

Thanks

Lou

 

[kered]

I am down to 10st 6lbs and I have just started re-feeding now after lipotrim. I am aiming for 1200 calories a day and thats still to lose weight. After I lose another half stone approximately I will start to use 100 calories a day more until I can maintain.

 

[preetone]

im 5'8 in the 14.2stone and allow myself up to 1500 cals a day.
however on the most i have 1250ish...
Im sure the dietician will give you infor that is based on ur stats, try 1200ish for now and see how it goes.

 

[littlemiss]

I am also calorie counting and using WW...I have eaten 1,000 cals a day for the last 10 weeks, and i have now lost 24lbs...nearly 2 stone, I have also been doing the odd bit of exercise when I can manage, I feel so much more healthy. I am 13.6 stone and 5ft 2". Started at 15.2.

 

[Jettica]

I've got a programme on my iphone and it says to lose weight at the recommended rate I need to eat 1700 calories. I've been eating around 1500 and have last 4lb in a week with very little exercise, maybe I should drop that down a bit.

I'm 16stone 7lbs and 5'7, any more insight to this would be appreciated.
<3

 

[KD]

I've got a programme on my iphone and it says to lose weight at the recommended rate I need to eat 1700 calories. I've been eating around 1500 and have last 4lb in a week with very little exercise, maybe I should drop that down a bit.

I'm 16stone 7lbs and 5'7, any more insight to this would be appreciated.
<3

1700 sounds great for you. 4lbs on the first week is very normal as you will lose some water. So, I would stick to 1700 for the time being, but drop it down just a little as you get smaller. Your iphone programme will probably suggest that anyway

 

[Jettica]

This link might help some people

Look at the link above it simply says that to reach your goal weight you should eat what someone of your goal weight would. I worked out that someone of my height at 150lb would eat 1650 cals to maintain their weight so I'm not far off.

I'm just getting used to eating fruit and healthy stuff I guess once I know what I can eat, what I like, what is filling and how many cals they all have then I can drop it down. I'm quite chuffed with myself for the 4lbs but I know it'll start slowing down soon. 2lbs a week is the recommended amount, right?

 

[crxrated]

Hi, im just new to this so bare with me!
Im currently eating 1000cals per day, im 5ft2 and burn around 2180 per day just general breathing etc.
Im also rowing everyother day, using about 300 cals.
This is working and I am loosing weight, but everyone seems to freak a little when you mention eating 1000cals a day.....

So i am also lost!!!

I think i should probably be eating 1180 min?! According to some google info!

 

[preetone]

i just worked out the Cal BMR of the weight i WANT to be .
my target is 1550 cals at the moment
my target weight cal in take is 1530.

but i try an eat about 1300. so i dont know if i should increase my intake a little... will think about it tonite

 

[coley144]

According to my Doctor you can't eat a balanced diet for less than 1200 cals - so if you are on less make sure you are taking supplements. I'm on 1200 cals and its going fine - but I have a very slow metabolism. My advice would be start on as much as you can eat and lose weight! Over the weeks you'll hit plateaus and may need to drop. If you start at 1000 where can you go? Start high is my advice.

 

[KD]

According to my Doctor you can't eat a balanced diet for less than 1200 cals - so if you are on less make sure you are taking supplements. I'm on 1200 cals and its going fine - but I have a very slow metabolism. My advice would be start on as much as you can eat and lose weight! Over the weeks you'll hit plateaus and may need to drop. If you start at 1000 where can you go? Start high is my advice.

Great advice there :clap:

 

[Pandora_150]

I have found that this site has helped me to understand how many calories I need per day by working out (estimating) how many calories I would need per day to maintain my weight.

Calorie Control Council | Healthy Weight Calculator

If 1lb of fat is roughly 3500 calories, then I can work out how many calories less I would need per day.

ie. my maintenance is: 2546.25 per day
This is: 17822 per week. Therefore if I want to loose 1lbs a week then I would deduct 3500 from the my weekly allowance and divide that by 7 to give me my daily allowance of around 2000Kcal.

This site is also useful for investigating how many calories you burn during certain excercises.

 

[Jettica]

I think if you eat too few cals then your body is going to go into storage mode. Starting high and decreasing as you lose weight. Good plan.

 

[preetone]

having a high day and then a low day. ie 1500 cals one day then 1200 the next, would this stop the platto? [spelling?] ...

 

[KD]

having a high day and then a low day. ie 1500 cals one day then 1200 the next, would this stop the platto? [spelling?] ...

It can certainly help move things along

 

[Jettica]

What happens if you are aiming for 1500cals and find that you've only eaten 1100 in a day. Today for example, I'm about to have my evening meal which will definitely not leave me feeling hungry but all of today's food adds up to 1032cals and that's not taking off the 250 I burned this morning walking in the woods. Hmm. I think this is more complicated than it should be. Do I eat more to get to my 1500-1700 cal range or do I feel good that I've not eaten loads today.

 

[KD]

Do I eat more to get to my 1500-1700 cal range or do I feel good that I've not eaten loads today.

I shouldn't worry if a couple of days are lower, but try to eat a little more on day 3 or 4 as that is when your metabolism will start slowing. Also remember the leaner you are, the more lean mass you burn so make sure you get adequate protein

 

[crxrated]

i decided to up the calorie intake to 1400 as suggested (sounds like a better idea) but im finding it so very hard getting past 1000 a day.
Its almost like i feel guilty (i know thats stupid) but I just cant seem to do it. Im also still exercising quite alot because if i dont, again i feel guilty.

Im now not very sure where to go from here. Short of buying a high cal drink to make up the calories I dont know what to do.

Any advice how to make myself realise 1400 is much better than 1000?

 

[KD]

Im now not very sure where to go from here. Short of buying a high cal drink to make up the calories I dont know what to do.

Any advice how to make myself realise 1400 is much better than 1000?

I understand. It's so easy to get caught up in the basic calorie in vs out thing, and forget about the fine print

Think of it this way.

Pros:
You now have more chance of getting everything you need to keep your body healthy.

You have less chance of reducing your leptin levels which will make sticking to the diet and maintaining your loss easier.

You have less chance of reducing your lean mass, so keep your metabolism ticking along nicely.

You have somewhere to go if you feel you want to drop after a plateau (which is very common whatever level you are eating).

You'll learn more about healthy eating

You will enjoy it more

Cons: Your weightloss might be a little slower, but having said that, it will probably even out because of the above.

So what can you do with these yummy extra calories? Nuts! Almonds are fab Healthy oils. Tomatoes cooked in olive oil is far, far healthier than toms on their own as they release lycopene which is a very powerful antioxident. Some extra protein, or some good carbs (seeded or wholemeal bread, brown rice etc).

Or maybe even something a little less healthy once in a while. Not essential, but really helps stop feelings of deprivation

 

[preetone]

30 grams each of raisins, almonds and cashewnut. total of about 300cals. lots of good stuff there. i usually weigh these out in the morning and snack on them through out the day. stops me from snacking on naughty things.

also helps me get over 1000 cals on days where i'm filling my meals up with veg so my cal count tends to be a lil low