how many calories should i be comsuming a day if i am 5'3'' and 180lbs and am trying to lose weight?

Answer 1

1200

Answer 2

It depends on how much weight you want to lose and how fast you want to lose it. The important thing is that your body is expending more calories than you are consuming. A 3500 calorie deficit = 1 pound. So if you consume 1500 calories a day and burn 2000 after 7 days you will have lost 1 pound. It may not seem like a lot, but keep in mind that if you lose 1 pound a week for a year, you've lost 52 pounds (though you definitely don't need to lose that much!). I have found www.caloriesperhour.com very helpful in estimating my total calories burned per day. They also have a number of other very helpful resources.

I would also recommend paying attention to where your calories come from (fat, carbs, protein). It will help you identify the problem areas of your diet. They say that your daily calorie intake should be 30% calories from fat, 60% calories from carbohydrates, and 10% calories from protein. However, most people also say you need more protein than that in your diet, so there's some debate there. Just pay close attention and make sure that you aren't consuming more than 30% from fat.

Answer 3

It depends on your lifestyle. If you are active everyday, then I would say 1200-1400. If you are an office worker, sit at a desk all day and don't really exercise much, then I would say around 1000. In order to lose weight, you also need to get more active as well as constricting the amount of calories that you eat.

Also, change up your diet a little more since you will be eating fewer calories but getting more proteins and fiber so you will feel fuller with less food and have more energy. Eat more fish as well. There are at least 5 different ways that fish is good for you so you can never have enough fish.

Answer 4

Whilst I guess you are a woman and a normal diet would be perhaps 2200 [kilo] calories a day if you reduced it to 1500 you would lose a staedy amount of weight which is what you want. It is - however - essential that you do not simply cut out high calorie food. What you should do is to eat more of low calorie food [vegetables fruit etc] to amke up while cutting fat sugar and [sob] alcohol. Best of luck. If you join a support group {Weightwatchers etc} you will lose 30% more weight and if you write down honestly everything you eat you will lose yet more

Answer 5

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food.
ofcourse you can spoil yourself with a little snack once in a while:)

Answer 6

If you want to maintain your current weight, multiply your weight by 12 and eat that many calories. If you are trying to lose weight, choose your desired weight and multiply it by 10. Eat that many calories until you reach your desired weight and then go up to 12 to maintain. This is not going to work for 100% of the population but it will work for most people under 35 years old.

Answer 7

Quick start for two weeks only 1200 cals then after for your weight and height 1500 cals remember to do at leat 10.000 steps per day by walking, keeping fit three aerobic sessions of half hour at least three times a week.
You can buy a stepper counter cheap atatch it to your skirt or trousers to monitor your amount of steps and it will show you how active you are and gives you encouragement to do more if not.
Consult doctor before any diet and fitness routine.
Low fat diet is best will take inches as well as pounds. ok
Good luck

Answer 8

it depends on a lot of things: your age, your sex, your activity level, your metabolism.

you lose weight by creating an energy deficit (eating fewer calories, burning more calories, or both), so when you determine your RMR (resting metabolic rate), you want to create an energy deficit. a deficit of 500 everyday will help you lose 1 pound in a week (3500 calories = 1 pound of fat). the easiest way to do this is

i would suggest 1650 (if you are at a light activity level - no exercise), 1900 (with a moderate activity level - burn about 250 calories/day through exercise), or 2150 (with a high activity level - burn at least 500 calories/day)

Answer 9

a woman needs 2000cals a day and if your looking to lose weight you shouldnt go below 1200cals a day or your body will think there is some kind of food shortage and go into famine mode slowing your metabolism and the rate at which you burn fat you'll also start decreasing muscle mass as your muscles use too many calories just start eating healthier instead of processed meals

Answer 10

1200. Eat a healthy breakfast. Remember most of the calories you eat for breakfast, you WILL burn through the day. After you finish a meal, if you have time, walk around a bit to keep your metablism up, that will help you digest your food better.

Also try not to eat a lot of bread or fast food.