How many calories should I consume per day? How much bread, fruit, veggies etc. should I consume daily?

Question

I am 5' 2'', 22 yrs old, female, weighing 153 lbs.
I am trying to lose 20 lbs.
To reach this goal I began eating smaller portions and jumping rope moderately, 6 days a week.
In two weeks I have lost 4 lbs from doing this and gained 2 lbs I assume from not eating the correct balance of foods.

I am not sure on consumption details, such as how much bread, fruit, veggies etc. I should consume daily?
Any suggestions???

Answer 1

here's the breakdown for calorie consumption per macro nutrient per day:

55% calories from carbs (includes fruit and veggies although the tougher veggies you can eat unlimited amounts of and not worry because they are so difficult to digest your body burns more calories just digesting them than they are actually worth themselves)
25% calories from healthy fat
20% calories from lean protein

let me show you how to make these calculations:
say you get 1500 cal a day.
1500calx55%=825cal/4cal per gram = 206 grams of carbs per day. its a similar calculation with protein but for fat you must divide by 9 instead of 4.

finding the proper amount of calories per day is tricky and involves some playing around with. NEVER under any circumstances consume less than 1200 cal per day. this number is an average BMR (base metabolic rate = how many calories your body needs JUST to stay alive, not including daily acitivites, exercise ect...) start out at 1500cal a day and see where that gets you. in a month or two if you aren't satisfied drop it by 100.

Answer 2

use this site to find out what's right for you.