[LoseToWin]

I'm 5'8 and 165-170 lbs. I heard that to find out how many calories a day you need to eat, you should take your body weight x 10. So that means I should eat 1650-1700 calories.
Now, I want to lose weight and how many calories should I eat then? Is it okay if I eat 1300 calories a day? How fast will I lose weight (if at all)? I know you shouldn't go below 1200 calories.
How much should I eat on days when I ..
don't work out?
work out for 30 minutes?
work out for an hour?
work out for 2 hours or more?

[aphil]

Well, calculating how much you should eat per day to lose weight isn't all that simple. For some people, those calculations work, and for others with faster or slower metabolisms, they don't.

Use it as a general guideline, and then adjust it to YOUR body. So...try out the 1650-1700 calories for a week or two, weigh in, and see what happens. If you lose a pound or two per week, then it is the correct level for you. If you don't lose, however, then you need to adjust it slightly lower. If this is the case, try 1500-1600 for a week or so, weigh in, and see what happens again. Do this until you find the place where you are losing 1-2 pounds per week.

This is going to be the same whether you exercise or not...the only time you would need to add more calories, is if you are doing something super strenuous, like training for a marathon. For regular workouts, however, keep it the same.

[ddc]

I recently read that you should eat 10 times your goal weight to reach that weight.
So, to get to 120, eat 1200 calories. I wouldn't drop below that though.

[aphil]

Originally Posted by ddc

I recently read that you should eat 10 times your goal weight to reach that weight.
So, to get to 120, eat 1200 calories. I wouldn't drop below that though.

Once again, using calculators isn't always accurate. When I was close to goal before (I have three kids) I had to eat 1200 a day just trying to get to 150 pounds. No matter what the calculators say, you are always going to have to do some tweaking up or down, to make the calorie level that works for YOUR body.

[PhotoChick]

http://www.freedieting.com/tools/calorie_calculator.htm

Start there. Then tweak as needed to suit what works for YOU.

.

[ddc]

Oh, I agree about the calculators. Most of them say I need 1700-1900 a day. That's way to much for me.
I'm guilty of going below 1200 to lose weight, even though the concensus is not to.
Actually, my most recent (and current) weight loss efforts, I don't focus on calories, but more on portion control and mindful eating.

Best wishes to you

[LucyFlicker]

If you figure your total caloric intake to maintain your weight is 1650, then 1200 is just about right to lose 1 pound a week. You need to cut 500 calories a day to lose 1 pound a week.

When you exercise during the day, use a calories burn calculator (you can find them free on all kinds of sites) and then either you can take the extra deficit, or eat a snack for that many calories to even it out to 1200.
Keep a food journal or use a free website (sparkpeople.com and fitday.com are 2 good ones) to find out how many calories you take in from the foods you eat every day. Don't forget to add in even those little bites of food you take here and there..they do add up!

Sierra

[tyord]

hi there,
I've read that on average 1200 is just fine.

[aphil]

1200 is fine for some people, but not all. Also, it is going to depend on your current weight, and your activity level. 1200 might be fine for someone who is 150 pounds trying to get to 130...but in most cases it would be too low for someone who was starting out at 250 pounds.

Rather than using calculators, you simply have to try a calorie level for a week or two, and see what happens. If you don't lose...then you need to drop a bit, and if you start losing too quickly, then you need to bump it up a bit.

It is all trial and error with each individual. None of us are alike.