How many calories should I eat?

Question

Okay so I want to lose some weight and put on more muscle.
Im 5'2"
i try to exercise every day but really only manage to do 5 days a week.

How do I know how many calories to eat? I'm probably not eating more then 1000 right now. Is that too little?

Updates

+1 y

I got a calorie counter and figured out I'm actually eating about 600-900 calories a day.
I'm not even at 1,000

JohnDoe3000 · Accepted Answer

You're only 15, so still growing and your body can't handle a stringent diet, especially since you also want to build muscle. You could maybe do a diet that gives you a caloric deficit of 500 per day, but a smaller deficit (like 300 per day) is better. You need to eat lots of protein, like >80 grams per day, if you want to lose weight and gain muscle at the same time. This is difficult to get from normal food while you're on a diet, so consider protein shakes (they do contain calories, so adjust the rest of your diet accordingly). You probably burn something like 2000-2500 calories per day on average (you should go find out where in that range you fall), so subtract your desired deficit from that and you know how much you should consume, on average.

1000 calories per day is definitely not heathy for you, but since you don't look like an Auschwitz survivor and still have energy to type I'm assuming you're actually consuming more than 1000 calories and are miscounting your intake (maybe you're not counting drinks).

Rahdle · Accepted Answer

Muscle weighs more than fat so to gain muscle, you prolly won't lose weight. But you'll still get toner. And you can count calories, but calories aren't that important for what you're doing. You just need to eat more protein and eat less carbs (bread, crackers, etc. but in all honesty, if you are working out hard, you will pretty well crave the foods you need. Oh and chocolate milk is great for gaining muscle. Lots of protein and a little sugar to help metabolize it. I would worry less about eating less and more about doing more to get in shape. Working out and running will make you in better shape despite what you eat. You're obviously not eating too much now, so if you eat the same and work more, you will get the results you want. Sorry that was a lot of info haha

Tephra · Accepted Answer

You would have to find out how many carbs/protein/fat you need to eat per day. So this calculator will do the trick to help you with that: https://jenheward.com/macro-calculator/
Also download an app called "myfitnesspal" to help keep track of what you eat. You can eat pretty much anything you want but so long as there is a balance between good and bad food. Every two weeks you should switch up your macros so one week eat for example: 170g of protein, 120g of carbs and 45g of fat. Then another week 190g of protein, 140g of carbs and 55g of fat. Just add some and then take away; keep your body guessing but eat a lot of protein to keep your muscle mass, and lose fat! 😊 Can go into detail if you need it!

Paris13 · Accepted Answer

Yes, maybe "Too Little," all Depending how much you Weight you Wish to Lose.
Exercise and Diet go hand in hand, of course.
I cut back on Sugar and Starch when Doing Lent back a few Months ago, and Lost a lot by Easter in 40 days. xx

ShortCircuit · Answer

First of all, if you replace fat with muscle, you will gain "weight", because muscle weighs more than fat. So I'll assume that you don't actually want to lose weight, but instead you want to lose fat.

It is physically impossible to gain muscle and lose fat at the same time. It is possible, but highly difficult to even *maintain* fat while gaining muscle.

You will have to do cycles of what are called "bulking" and "cutting". "Bulking" is when you build as much muscle as possible, while gaining as little fat as possible. "Cutting" is when you lose as much fat as possible, while losing as little muscle as possible. You will gain a little fat while bulking, and you will lose a little muscle while cutting. Keep that in mind.

Look up more about bulking and cutting workout plans. I recommend bulking first, and cutting second, because the more muscle you have, the faster you will burn fat when you start cutting.

Kylah8913 · Answer

About 1200-1500 for healthy weight loss. And make sure it is all healthy foods. No junk, limit sugar intake, and drink lots of water. About 3 1/2 liters per day to flush yourself. Protien is important, but, to little protein won't help you build and to much can be bad and actually cause weight gain. I do believe for your size is around 46 grams per day. Eat lots of raw fruits and veggies. The higher in water content the better. You can not do diet without exercise so 30 minutes a day (AT LEAST) is good enough.

sp33d · Answer

By putting on my muscle you gain weight. What you mean, probably, is you want burn fat and build a bit of muscle.

By exercising you push your body to its limit and at some point your muscle will tear and it will rebuild itself. Should you force yourself to exercise during that process, you will only hurt yourself. So, don't exercise every day. Do it, say, twice a week. Once you get accustomed to such a lifestyle, you can exercise more frequently.

Counting calories is mis-leading. You have to pay attention to WHAT you eat: iron, magnesium, protein to name some essentials (there are more).

Kit_Kat88 · Answer

For your age and height, around 1,200-1,500 calories is good to lose weight fast but if you want to take it more gradually, I recommend consuming 1,700 calories. You should remember to get your proper nutrition and vitamin intake, do no skimp on carbs, eat the wholesome kind such as whole wheat and quinoa. Gaining more muscle requires a balance of cardio and resistance training, remember to start small and build up to avoid a plateau. Never eat below 1,200 calories, it'll slow your metabolism making it harder to lose weight and easier to binge.

meatballs21 · Answer

You want to gain muscle, you need to eat a LOT because your body needs material to make the muscle from! It needs energy to power your workouts, protein to build muscle, and nutrients to maintain your body.

Starving yourself with a low calorie diet is not going to do this for you. Likewise, going berserk at the gym five days a week is just going to result in injuries.

Cmasterson · Answer

Its important to eat a lot if you're exercising, as appealing lower calories may seem, if you live an active life you're only going to keep the weight on or add more if you're eating less than you should. 1000 IS too little, I eat around 1700-1800 a day.

Lauren_Odair · Answer

Eat about 1500-2000 calories a day. Consume a lot of protein. Work out at least 3 days a week. Don't be afraid to eat a lot because if you want to gain muscle you will gain a bit of weight. Try to pick up a hobby that involves exercise ( cross fit, boxing, wrestling, basketball etc)

genericname85 · Answer

1500 should be the bare minimum. You can't built muscle while your body is in catabolic mode. Muscles need nourishment to grow. 1000 calories a day isn't even enough to keep your body running in the long term.

AynonOMouse · Answer

If you want to gain muscle, drink some 2% milk each day. It has protein and vitamins that will help you.

Anonymous · Answer

I read that "celebrities". I prefer that question, so ill answer it. However many your cannibalistic urges push you to eat, you go girl!

SoFeckinAddicted · Answer

no, you need to be eating more than that. no junk but healthy wholesome meals. how much do you weigh?

lumberman9 · Answer

Try not to cut anymore if you want to build muscle you might even benefit from adding more calories and working out more intensely

hozza · Answer

Get an app and record everything you eat and on the app it says how many calories to eat per a day.

Anonymous · Answer

Diets are based on 2000 calories a day. if you don't, you'll starve

ShaeNielson · Answer

1000 calories are not enough.

kellly_ · Answer

whats your weight right now?

Jxpxtxr · Answer

About 1500-ish.

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