Diet and exercise, what sould my base level of calories be?

Question

I am trying to follow a calorie counting diet where I have a set number of calories that I must eat per day, even if i just sit inside and do nothing. Then I will do exercise and record the calories burnt and will eat those also.

My question is what should my absolute daily minimum be before I add the exercise calories?

I am currently 13stone 13lb, 5 feet 3 tall and in my late 20's (female).

Thanks for the answers so far.
would just like to add that I already do have a healthy diet, and have lost over 2 stone already.

The weight has been put on because I stopped doing a very physical job and I love to drink Scrumpy, which i have only recently realsied has over 600 calories per pint!

I have stopped drinking scrumpy (well most of the time) and have got right back into exercise. just wanted to know about how many calories i should have minimum per day.

Cheers :)

Answer 1

You can use the following to figure out precisely how many calories you need, The value it gives you is your Basal Metabolic Rate, the amount of calories that you can eat and neither lose nor gain weight, To lose about a pound a week, which is a healthy rate, undercut this value by 500 calories.

I think the weight measurement is US but you can probably find a calculator to find your weight in pounds. Remember, only undercut the value it gives you by 500 calories.

STEP 1:
Use this calculator:
http://www.bmi-calculator.net/bmr-calcul...

STEP 2
Harris Benedict Formula
To determine your total daily calorie needs, multiply your bmr by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Answer 2

The basic rule of thumb concerning calorie intake per days, is 2000 per day for a man and 1500 for a woman. Hope this helps.

To lose weight, a person may need to reduce the above by 300 or 400 per day, then slowly get back to the normal amount.

Each person is different. The above amounts are only a rough guide.

Age, weight, height also come into the equation, but just forget all about that and keep it simple. Most foods like fresh veg and fruit contain less calories so eat piles of these instead of the usual burgers etc.

One final important thing. Allow yourself a treat at least once a week. Fish n chips is not as fattening as people think. The usual sized portion from the local chippie is a mere 900 calories, while a pizza is about 1200.

Think about that for a moment, because UK.gov have been telling us for years that fish n chips is bad and we should all eat Italian. Maybe Blair has shares in Pizza Hut or something.

Answer 3

in holding with medical experts women people is totally unable to devour below 1200 skill an afternoon i'd trust that when you devour 1200 skill and sport which may be larger. I have a nutrition of about 1500-2000 skill an afternoon and sport for more beneficial or less an hour and a aspect an afternoon, burning form of 800-1000 skill in that hour and section on the wellbeing center.

Answer 4

5 ft 3 and 195 lbs.! Right then, I would stick to 1650 cal per day minimum.

Answer 5

base calories are derived from the BMR. one should never consume less calories than that. then add in the calories for the daily level of exercise, etc.

Answer 6

I know this is not strictly answering your question but.. Try Paul Makenna 'I can make you thin' Its a book and comes with a hypnosos disk you can fall to sleep listening to on an mp3 player . When my wife bought it for me I laughed at her . But I kept an open mind and bloody hell it worked.

Answer 7

1500-2000 calories per day should be good. Just eat in moderation.

Answer 8

1000

Answer 9

1000-1200

Answer 10

it is between 1000 to 1500 never go below this! Why not try to eat healthily instead, swop things you would normally go for e.g semi skimmed milk instead of whole, low fat yoghurts etc. Don't deny yourself anything - just eat it in moderation.

good luck x