Help with Calorie Counts Please
 

Any suggestions on calorie counts for fat loss? I've seen the 10 calories per pound [I'm assuming you would use your goal weight?]idea..has anyone used that to calculate goal calorie counts?

And related, how much should be protein,carbs, fats etc?

I am 158 and would like to be 145 I think, so that would be 1450 calories which seems like alot for weight loss..

Thanks! I would welcome any suggestions. I haven't lost anything since the fall and am feeling frustrated.

terry

1450 is not a lot for weight loss at all.

I am cycling between 1300-1600 calories per day. You have to eat enough to fuel your body.

There will be plenty others that can give much greater detailed advice :).

I found the right balance by using Sparkpeople. It does all the calculations for you in terms of what you want to lose and either how much you want to lose (i.e., a pound a week) or when you want to lose it by, and then it gives you the calorie range for eating, and exercise goals.

I eat about 1600-1700 a day and have been losing a pound a week.

Thanks seagirl! I checked out the sparkpeople website and used their calorie estimator and it said 1200 to 1450, so I will go with 1400. I also think I will get a scale and try weighing things and pay better attention to portion sizes....maybe I can start losing again!:)

terry

You could most likely lose the small amount of weight you have to lose by simply walking at 3-4 mph for 1 hr everyday. The extra 300-400 calories burned will let you lose about 3-4 pounds/month.

Samantha, that is a really good idea about the walking. I can do that in the evenings to try and prevent the evening snacking. I do pretty well during the day, but find myself snacking later in the evening.

Wednesday..I do need to decide about the ratios. I read somewhere a 40/30/30 split was good, but that would be 140 gm protein, 124 gm carbs and 47 gm fat. That seems like alot of protein and not many carbs. I think I did the math correctly? What have you used ? I'm open to suggestions!

thanks, terry