Quote:
Originally Posted by mry_bannister  im 5ft 7inc... i weighed this morning and i was 204... im 32 yr old...im a female...iv been walking about 30min a day the past four weeks, I have not started exercising...and theres not really alot of activities in my life...im a stay at home mother of 5 yr old twins...they kind of keep me busy...i hope this helps...thanks so much |
We can apply your stats to figure out how many calories a day you burn. Using the formula 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years), which tells us how many calories your body burns a day without factoring in activity levels. From there we apply an activity multiplier to determine how many calories your body burns a day
Based on your activity levels you burn about 2336 calories a day. From there you need to figure out how many pounds a week you want to lose.
If you want to lose roughly 2lbs a week, you will want to eat about 1336 calories a day. If you want to lose 1lb a week you will want to eat about 1836 calories a day.
Most people like to shoot for 2lbs a week, because it's considered a safe weight loss rate but still gets the job done.
Therefore I would recommend eating about 1330 calories a day on average (can be a little more some days and a little less on others).
Now that being said, in an ideal world, you'd wan to shoot for eating roughly the following breakdown to help you on your weight loss quest:
Protein: 120g which equals 480 calories
Carbs: 65g which equals 260 calories
Fat: 65g which equals 585 calories
This macronutrient breakdown would put you at about 1325 caloires a day which is right around where you want to be to lose 2lbs a week.
You just need to be meticulous with your calorie counting!