OK, so you are looking to lose about 45lbs in 5 months, or 9lbs a month. Since there's about 4.5 weeks in a month, you can shoot for losing 2lbs a week and hit your goals.
Now, 1lb of fat =3500 calories, and since we're looking to lose 2lbs a week, we're going to look to create a calorie deficit of 7000 calories for the week, or 1000 calories a day since there are 7 days in a week. What I mean when I say calorie deficit, is that we want to eat 1000 calories less than your body burns (uses) on an average day. Based your stats and activity level, we can calculate how many calories a day your body uses.
This formula (Basal Metabolic Rate) will tell us how many calories your body burns a day before factoring in your activity level:
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht. in cm) - (4.7 X age in years)
Then based on your activity level, we will multiply your BMR times 1.375.
Quote:
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lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
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So...... BMR= 655 + (9.6 X 78.01788764) + (1.8 X 160.02) - (4.7 X 48)=
655+748.97+288.04-225.6= 1466.71 calories a day.
Multiply this by your acitvity level of 1.375, and you burn about 2017 calories a day based on your activity level. If you are looking to lose 2lbs a week, you should shoot for about 1017 calories a day to acheive that 1000 calorie deficit per day, which equates to a 7000 calorie deficit a week.
To take things further and break it down by macronutrients, you should be shooting for roughly:
100 grams of protein, which equals 400 calories.
50 grams of fat= 450 calories
45 grams of carbs= 180 calories
this comes out to roughly 1030 calories a day, which is in the ballpark of where you want to be.
As a reminder,
1g fat = 9 calories
1g carb= 4 calories
1g protein=4 calories.