How many calories do I need?

Question

How many calories do I need per day to lose about 30 pounds? I am 5'-4" and weigh 150. I'm exercising 40 min. 4-5 times per week and eating fairly healthy. Thanks.

Answer 1

Probably about 1500, depending on your age. Maybe 1700. You should be good with everything your doing. Drink water, no pop. Try to do weight training as well 2 days a week to build a little muscle. Muscle will cut down fat in your body while you sit around. Good luck. 1-2lbs a week is healthy.

-Dave

Answer 2

The calorie intake for your desired weight would be 2159. That is high because of your excercising moderately. It also depends on what type of excercises that you are doing. For instance if you are running for 40 mins 4-5 das a week then you are burning alot more calories that someone who may be just doing light cardio. High intensity cardio burns alot of calories also, so if you do something like that when you workout you will burn alot of calories. It's also best to workout early in the morning before you eat. That being done your body burns off the stored body fat versus just burning what you ate that day. Check out the site below for 100% FREE advice to help you on your weight loss journey. The second link is to a calorie claculator and another site you can set up a free account and track your calories for the day and keep a free online journal, track your progress, and other weight loss tools! You are on the right track keep up the good work!!!

Answer 3

I read an article in Women Health (You should go buy it) It says a low calorie diet to lose more than 20pounds should be around 1400 - 1200 calories a day. Once you hit your ideal weight you should get your daily calories back up to about 1800 calories. One other thing that helps me lose weight is having a mental image, try putting a picture on or in your fridge of a girl with your ideal weight... Good luck and that magazine really will help.

Answer 4

For you weight you dont need to lose 30 lbs. 15-20 is more realistic and you dont want to look like a stick. To lose weight you need to burn more calories then you take in. You should shoot for 1500-1600 calories a day and exercise but dont overdo it. Whatever you do dont go below 1200 calories a day because then you would be starving and hurting yourself more then helping you

Answer 5

what does fairly healthy mean? you need to be eating really healthy if you want to lose 30 pounds. to answer your question, find out how many calories you were eating normally and reduce it by 400 to 600. reducing your caloric intake isn't the only thing you need to do. be sure you are doing tons of cardio, weather that means running on a treadmill or walking in a park, just keep your heart rate above your target hart rate http://www.stevenscreek.com/goodies/hr.shtml that will calculate your target hart rate. weight training is also important, by lifting weights, this puts your body in an anti-catabolic state (the saving of muscles, and burning fat), not to mention it helps with anti aging.

Answer 6

Try this: calculate your resting energy expenditure (REE) using this formula:

REE Equation for Males: 66 + [13.7 x wt (kg)] + [5.0 x ht (cm)] - [6.8 x age] = kcal/day

REE Equation for Females: 655 + [9.7 x wt (kg)] + [1.8 x ht (cm)] - [4.7 x age] = kcal/day

Then multiply for activity level:
Sedentary: REE x 1.2
Lightly active (light exercise/sports 1-3 days/week): REE x 1.375
Moderatetely active (moderate exercise/sports 3-5 days/week): REE x 1.55
Very active (hard exercise/sports 6-7 days a week): REE x 1.725
Extra active (very hard exercise/sports & physical job or 2x training): REE x 1.9

This tells you how many calories you burn just living each day.

Assuming you are female:
REE= 655 + [9.7 x 68 (kg)] + [1.8 x 140.8(cm)] - [4.7 x 20] = 1473.6 kcal/day (more calories than this the younger you are: I put you at 20)

Account for Exercise:
1473.6 x (1.55)=2284.08 kcal/day (calories per day)

3500 calories is one lb

Figure out how much you are exercising or how many calories you would burn by increasing your exercise.
Also Cutting daily caloric intake to 1500 kcal/day would make you lose (2284.08-1500=784.08 cal per day) so 4-5 days per lb. So 5 days x 30lbs= 150 days or 5 months.

Answer 7

about 1200 calories per day to lose weight and be sure to drinks lots of water. Good luck!

Answer 8

well you could lose a pound or so a week if you only took in about 1600. I wouldnt go any lower than that. also, try to keep your total fat at or below 50% of your daily requirements.

Answer 9

1800-2000

Answer 10

Less than the # of calories you take in .