How many calories should I eat to lose weight?

[Anonymous]

I have been trying to lose weight. I started counting calories, and eating healthier. I've been eating lots of salad and lean protein and drinking lots of water. I had lost a bit of weight, but then I hit a point where I can't lose anymore. I thought about decreasing my caloric intake, hoping it would help. I went from 1000 calories a day to 500 calories. I lost a bit more weight, but now I'm at a plateau again. Why do I keep hitting that plateau and what can I do to help myself lose more weight? What do you think?

[farscryer0]

I'm a certified physical trainer, but take my advice as well-meaning'd only and do the research afterwards. I'm going to throw some math your way, so be prepared:

-Take your present weight and then convert it to kilograms. From that result, multiply it by 24 -- this is your Daily Caloric Intake, the amount of calories required to maintain your present weight.
(Ex. I weigh 220 lbs __ 220 * 2.2 = 90.91 kg __ 90.91 kg * 24 = 2181.82 kcals per day)

-Then, pick a number between 1 and 500 and subtract that from your Daily Caloric Intake. Do NOT subtract any more than 500. This is your Adjusted Caloric Intake.
(Ex. 2181.82 kcals - 500 = 1681.82 kcals per day)

This Adjusted Caloric Intake, on its own with no exercise involved, translates into a loss of 1lb of body fat per week. This is the maximum recommended fat loss for an extended period of time (6-12 months). Since you already know about counting calories, I'll keep the rest of this short.

1g of Protein = 4 kcals
1g of Carbohydrates = 4 kcals
1g of Lipids/Fats = 9 kcals

Use the Adjust Caloric Intake and portion out what you need based off your current exercise regimen. If you do a lot of cardio, carbohydrates are something you'll wanna focus on. If you lift heavy weights, protein is something you should focus on. Here's my current diet plan using the results above.

Protein -- 30% of my daily diet
(Ex. 1681.82 kcals * 0.3 = 504.55 kcals __ 504.55 kcals / 4 = 126.14g of Protein per day)

Carbohydrates -- 60% of my daily diet
(Ex. 1681.82 kcals * 0.6 = 1009.09 kcals __ 1009.09 kcals / 4 = 252.27g of Carbohydrates per day)

Lipids -- 10% of my daily diet (no more than 10g of Saturated fats per day)
(Ex. 1681.82 kcals * 0.1 = 168.18 kcals __ 168.18 kcals / 9 = 18.69g of Lipids per day)

Protein-- 126g
Carbs -- 252g
Lipids -- 19g

Its that simple. Good luck and keep at it!

[Asker]

Do you think I could PM you and ask you some more questions?

[farscryer0]

Sure!

[CourtJester]

Every time you lower your caloric intake your metabolism slows down, kinda goes into survival mode and keeps as much weight as possible. Revamp it by having a overload cheatday every 2 weeks or so and add some weight training. More muscle mass increases your metabolism. Godspeed in your journey!

[actualdisneyprincess]

Most people recommend not limiting yourself to anything less than 1200 calories. Not only is it unhealthy, but the more to restrict the faster you'll gain weight back once you return to a healthy lifestyle. Every body is different for weight loss, and you also have to factor in if you plan on exercising or not (you can eat more if you do because you burn calories at the gym!). I recommend getting an app like MyFitnessPal which can tell you where you should be calorie wise and can help you track your calories. Best of luck and congratulations on taking steps toward a healthier lifestyle!

[justbanANNAz]

500 calories is so wrong it's not even funny. eat around 1200 and you will be fine. u can just do that without exercise though. trust me, i tried what u did, lost it all and gained it back. doesn't work. u need it to become a lifestyle that u are comfortable in, not a struggle.

[BertMacklinFBI]

wow you're doing it all wrong its just so depressing.

@consultaltisback @redeyemindtricks

im still feeling lazy lol

[bluenose1872]

Don't starve yourself. Your metabolism just slows down to compensate. You burn glucose for energy first then andipose tissue, fat. Any sugar you eat will be burned first. Fats just a backup. if you keep eating sugar you'll never burn fat. It's pretty simple to lose weight. If you eat more calories than you need for metabolism you're body will store it. You burn calories just sitting and being alive.

[Bobba_Fett]

Starving yourself thin isn't the way to go.

Get a calorie counting program, keep your intake at 1200 a day, keep up with the water and start lifting weight.

You keep up with the starvation you're gonna end up looking skeletal, not a hot look.

[Anonymous]

You have to stagger your calories, it's like doing the same exercise each day, you won't grow, your mind goes into routine mode, if you do more activity and what works for me is fewer calories the day you exercise and more the day you don't your body uses calories from food to recover and recovery comes after the workout not before.

[Prettygurl12]

Now you're starving yourself. Your body slows the metabolism and burns fewer calories. So eat more.

1200 calories minimum.

[Sara413]

500 calories a day? That's called starving yourself and it's not healthy...

[shortandsexy]

A sedatary female at your age needs 1800 calories a day and a very active woman needs 2000 calories.

[abramsdriver25]

You really shouldn't go below 1300 a day if you are active.

[Ialexwonderful]

2000-2500 for a woman a day, so depends on how much do you want to lose and by what time

[apple24]

Use fitness pal!

[Walls_and_Doors]

None.