[YogaMomma]

Hi everyone! I posted in the intro thread, but someone kindly directed me here to this board I've done WW in the past, but I've decided to go with calorie counting this time because it is simpler.

I am shooting for about 1000 cal/day, but I'm short - 5'0" - should I be eating less? Is there any way to calculate calories for weight loss based on height? I found with WW that I had to eat about 18 points/day (I think that's about 900 calories) to lose the last of the weight.

I'm starting out at 152, I hope to reach 110 by around Christmas.

[EmilyMartis]

General rule of thumb is that 1200 cals/day minimum unless you are under Dr. supervision.

[H82Sweat]

People are going to get so sick of me posting this link, but it really is amazingly accurate:

http://www.sheerbalance.com/nutritio...n-calculators/

[yoyoma]

You have to plan your diet carefully to get all the recommended nutrition you need into 1200 calories. Also, very low calorie regimens aren't really providing a lifestyle change that you can maintain. As hard as it is to lose weight, many folks (including me) find it even harder to maintain a loss. Losing weight at a more sustainable calorie level is likely both better for your health and your long term success.

[YogaMomma]

I lost quite a bit after my first pregnancy with WW, and afterward I was able to maintain with about 1200 cal/day. If I ate any more, I'd start gaining.

I also have a lower metabolic rate because of some hormone imbalances. I have PCOS and endometriosis. Fortunately my doctor has found a great combination of meds that have gotten most of my symptoms under control. Maybe that will make it easier this time around.

[celly123]

Originally Posted by H82Sweat

People are going to get so sick of me posting this link, but it really is amazingly accurate:

So I used this calculator and it said my BMR is 1724. I'm now eating 1200 - 1300 cals per day (i try for 1200 but give myself an extra 100 allowance for stuff like ketchup or if i have to take cream in my coffee cause there's no milk at the cafeteria!).


If I stick with 1200/1300 do you think I can lose at about 1.5/2 lbs a week? Oh, I also workout every day...burning 500 - 700 cals depending on the intensity! I try to alternate a really intense day with a less intense one.

[H82Sweat]

Well the standard is to cut 1000 calories per day from your TDEE to lose 2lbs per week.

That isn't always effective because people vary so much and our bodies aren't basic thermodynamic engines like the calculations presuppose.

I have been alternating between cutting 1000 calories from my TDEE and cutting 20% from my TDEE and have random days where I eat up to my TDEE. My rate of loss has averaged 2.5lbs per week (26lbs since June 6th) but I have had weeks where I didn't lose anything and then weeks where I lost 3-4lbs.

I work out almost daily as well but I just view the sessions as my path to fitness not to weight loss. So I don't count the calories burned or focus on that in any way. I focus on increasing strength, stamina, speed and just ability overall.

hth

[Esofia]

You may find the Shorties thread in the Support forum to be useful. The 1200 number is a bit of a myth: as far as we can tell, it applies to women of average height, and isn't much use for those of us who are short, especially if we're sedentary, or people who are tall and/or very active.

Forget about cutting 1000 calories at your height. Shoot for 1lb a week, that's actually achievable. I am 1" shorter than you, extremely inactive due to disability, started at 140lb, and have been eating around 1100 calories. Since you're 10lb heavier and probably more active, I wouldn't go any lower than 1200, perhaps 1300. The simple answer is to try it for a while, see how your weight loss regulates (give it at least a few weeks, it's usually faster in the first week due to water loss, but either way it takes a while to settle into your new lifestyle), and then you can always tweak your calorie allowance later. The important thing about any weight loss plan is that you can sustain it happily and comfortably.

[jigglefree]

H82Sweat - I tried that calculator and it suggests that i eat 1928 calories. If I eat that much daily I would gain everyday. I maintain at 1400-1500 calories. So 1200-1300 is my loss zone and depending on my workout I will loose between .5-2lbs a week. For me it has been a trial error thing for 20 months.

Yogo - I would suggest you get to know what works best for your body in particular. I loose better with more protein and less carbs. I get about 95% of my carbs from fruit and veggies. That's how I got to a zone of consistent loosing, a protein rich diet...I'm a carnivore!!

[H82Sweat]

Originally Posted by jigglefree

H82Sweat - I tried that calculator and it suggests that i eat 1928 calories. If I eat that much daily I would gain everyday. I maintain at 1400-1500 calories. So 1200-1300 is my loss zone and depending on my workout I will loose between .5-2lbs a week. For me it has been a trial error thing for 20 months
!

It suggests that you EAT that amount or is that your TDEE? Or BMR? The calculator is supposed to determine only those two numbers (and the corresponding carbs/fat/protein breakdowns)

If you take your TDEE and THEN subtract 500-1000 calories (1-2 lbs per week) or go by the 20% off the TDEE you will lose.

But you also need to take into account that activity level is impacted by not only how often you exercise but also whether or not you are otherwise sedentary. For example, I workout fairly vigorously 6-7 days a week but I put my activity level at "moderate" because I am otherwise not super active beyond housekeeping and keeping up with the kids and dogs. If I had a physically demanding job I would select highly active.