Im new at counting calories, I have been on every diet and took every pill on the market so this time im going at it the healthy way. Im 42 years old and weigh 230 im 5' 4", I am very stationary as far as movement goes basically I sit most of the time on my computer or do some housework, cook, and read alot, I do have a treadmil and total gym thing I will start using for more than a clothes rack. But I need to know how many calories I need to lose weight, I used one of those calculaters online and it said to lose 2 lbs a week I need to eat 800 calories, that dont seem like much so I really need advice here so I can get it right this time. thanks

Do you track what you are currently eating? It might be good to see where you are starting from and cut from there.

800 calories is ridiculously low. It's difficult to get proper nutrition from anything lower then 1200 calories per day. That should be the lowest you go. I started around 1700 calories and worked my way down as I lost weight. I consistently lost weight down to my goal eating 1500 calories per day. The online calculators are nice tools (sometimes) but they're not always accurate. Everyone's body is different, so you'll just have to experiment and find what calorie level works for you.

Welcome to 3fc!

No, but I will now, thats a good idea that way I can see just what Im doing wrong. For my weight how many do you think I should start out with I would like to lose 2 pounds a week if thats not to much health wise?

mom
From what the calorie formula says that I have you should be taking in about 2185 calories a day to maintain your weight. That would mean, dropping 500 calories for each lb you want to lose. I would say start out at about 1200 calories maybe 30 grams of fat and maybe 180 carbs. ( This happens to be the general guide lines I use for myself ) That should help you lose 2lbs a week, but of course I can't be sure. Make sure you get some exercise in every day, at least 30 min. You have to remember calories aren't everything. Each thing added together helps a person lose weight.

I would start higher than 1200 if it were me and see if you can lose weight at a higher count. When you get closer to your goal you may need to drop your calories to reach it and you don't want to go below 1200 if you can help it. Myself, I'd track what you normally eat and then drop that number 500 to 1000 calories per day (depending on the number.) Or perhaps you can start out around 1500 and see how that works for you and then lower it if you don't see the results you are after.

Of course, this is just my advice/opinion and you need to make the decision that is right for you. Everyone's body is so different, there is no magic number that'll work for everyone.

I'm going to echo zenor ... I wish everyone would track what they normally eat and then cut from there. I'd really like you to try that.

And ... if you're as sedentary as that ... I was ... that treadmill is going to make a huge difference!

If you've got some computer time, figure out a couple of normal eating days and come back and post a number for us. It can be as simple as watching your portion sizes and cutting out some ridiculous things you usually eat ... and the treadmill

That sounds like a good idea, I will post again in a few days to let you know what number I came up with, because if I have to cut back in the future I will have no calories to work with. Thank you all so much, If this is going to work for me Ill need all your support and advice I can get.

I would definitely, definitely start out higher than 1200 calories a day. That is the low end of calorie counting, and you don't want to start out that low at over 200 pounds.

Did you read the FAQ/Frequently Asked Questions thread in the Calorie Counters section? It goes over a lot of the questions like this for beginners.

Aphil

1200 would be the minimum number of calories if you are sedentary. A successful weight loss plan should include some level of exercise.

At the lowest end, I would do 1200 calories plus whatever you burn in exercise. There is no one perfect number that works for everyone so the different advice you have already been given is a good place to start.

If I was making a rough guess based on my experience - I would expect this number to come in around 1500 calories or more.

I've been counting calories for about 8 months (this time) and I average about 1400 a day. I take two weeks worth of daily totals and divide by 14 to get my average. Some days I can stick to 1200 calories and then some days I'm just a lot hungrier. I have also upped my exercise by walking on the treadmill 5 - 6 days a week about 30-40 min. at a time. I ended up buying a portable DVD player and watch a movie while I walk. I've added hand weights now and have picked up the pace as well. My main problem now is that I can get so hungry at times...I try to eat something with a lot of fiber for in-between-snacks.

I read recently that to figure the amount of calories per day to lose weight, you should multiply your goal weight times 10. So, if I would like to weigh
135 lbs, then I should consume 1350 calories per day. That seems fairly reasonable to me

Best wishes,
Donna

If I was you I'd start out at 2000 calories per day so you can stay full and stick with it. I don't think 1200 calories for someone weighing 230 pounds is the way to go. You would need 2300 calories per day just to stay at that weight if you was lying in bed all day not moving a muscle.

That's one reason some people have a hard time sticking with programs is because they don't eat enough and it's not sustainable. I suggest you hit that treadmill everyday, how about 3 ten minute walks as a break from the computer.

What I do is eat 4 high quality calorie controlled meals per day every three hours, then I cook a regular dinner and have a dessert or snack, or I eat out with friends, whatever. I don't go back for seconds and I'm never hungry. So it's like I'm only dieting half the day. Plus I take a day off every month. My calorie controlled meals are around 200-250 calories.

So I can't tell you the exact amount of calories I eat but I bet it's in the 1800 - 2200 calorie range and I'm losing. I'm a bigger than you but I'm losing steady and I'm enjoying the process. Please make sure you eat enough. Good luck momof8!

First off 1 to 2 lbs a week is healthy weight loss. Not everyone can lose 2lbs a week. Heck wish I could. To eat the calories and fat and carbs that my body needs I can only lose 1lb a week. That is life. So the weight isn't going to come off as fast as I would like. It is coming off. At 1200 calories I have 30 grams fat and 180grams carbs. At 1400 calories I have 35 grams fat and 210 grams carbs.

Here is a formula for you, not saying you should use it.

( weight x 4.5 ) + ( height x 15.88 ) - ( age x5 ) - 161 = Total 1

Total 1 x % below

Sedentary 10%
Lightly Active 30%
Moderately Active 40%
Very Active 50%

( Total 1 x % ) = Total 2

Total 1 + Total 2 = Daily calories

Subtract 500 calories for each lb you want to lose a week. I don't think anyone should be under about 1200 calories a day but I could be wrong.

If you are just starting I would say don't subtract anything. Use a site like fit day and track a few weeks and make sure you are sticking to the amount allowed you. Then little by little drop your calories a bit at a time.