My Caloric Needs??

K

KimDW

Cathlete
How do I know what calorie range I should be in to lose this last 10-15 pounds? I've been trying to follow the 40-30-30 plan (only been for a week) and am not doing so well. With 1200 cals 40% come from Carbs, 30% from Fats, and 30% from Protein. I'm always over on my Carbs, getting better on the Fats, way too low on my Protein, and usually over on the cals. I "usually" exercise at least 3-5 times a week (Cathe or walking/jog) but I've been pretty lazy the last month or so. This week I'm going to try and workout at least 3 days. Here are my stats: I'm 31 yrs, 140 lbs, 5ft, legs are muscular (flabby inner thighs though)and the majority of my weight problem is in my abs (I'm a classic apple). Are my calories too low - too high? Does anyone have any ideas for me? I've been tracking my diet on FitDay but it doesn't tell me what calories I need. I have to set my own goals. I kind of like writing things down rather than putting it on a computer.

Thanks,
Kimbra
 
1200 calories is pretty low - that's pretty much the bare minimum for anyone. The Room42 Basal Metabolic Calculator gives your BMR (the calories you need just to stay alive) as 1359. (I entered you as an Aerobic Exerciser). It says your recommended calorie intake for maintenance is around 2000. So, to lose weight, you'd need to consume less than 2000, but more than 1350. This calculator is by no means exact and your genetics will also play a role in your BMR, but it's probably safe to say that 1200 calories is not enough for you. Here's a link to the calculator:

http://www.room42.com/nutrition/basal.shtml

Another really important thing to keep in mind is that you need to be eating as cleanly as possible. This will make a huge difference in your results. 1500 calories of processed junk food is not a lot of food. But 1500 calories of vegetables, fruits, and whole grains is a ton of food and will keep you satisfied, and provide your body with the nutrients it needs to function. :)
 
Yeah 1200 calories is really low, that's what I use to lose weight, okay I no longer need to lose weight but that would be mine if I decided to.

I'm 4' 11" 91 pounds and to maintain I eat some where between 14-1500 calories a day. If you are at all taller then me, weight a bit more, and do Cathe, your pretty much going to need much more then the 1200 calories per day. Unless you want to go into starvation mode. It sounds like your body was pretty much telling you, it wasn't possible.

Emily has a pretty good link, you gentics will play a part in this as well, but 1200 is the lowest any female over 4 foot 8 should ever go down to.

Kit
 
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