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calorie intake

On average how many calories should i eat per day to lose weight?
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649848 tn?1534633700
COMMUNITY LEADER
The number of calories you need is a calculation based on your age, current weight, height and level of activity.  If  you'd like to provide, I'll be glad to calculate it for you.
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Avatar universal
I weigh 173 i think, I am 5'2, im 27 yrsold, and my level of activity is not much...im a student. I workout off and on.
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Avatar universal
Um sure Barbs calculation will be more accurate the what im about to say but...u shouldn't go over 1500 calories a day and no less the 1200. Im maintaining weight right now my goal is to loss 40 pds. But what I have found with healthy eating and exercise your weight doesn't drop fast but your inches do. So dont always look at the scale I was a size 16 just a few weeks ago now my size 14 is loss and I have only lost 5pds.
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Avatar universal
Wow...that's great. How often do you work out and do you ever treat yourself because i have a sweet tooth? I try to stick to hersheys dark chocolate for a treat.
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649848 tn?1534633700
COMMUNITY LEADER
Your Basic Metabolic Rate is 1473 calories/day.  That's the number of calories you burn doing nothing but resting all day.  This is what it takes just to keep your bodily functions (heart beat, digestion, brain, kidneys and other organs) operating properly.  If you eat 1473 calories/day, you will maintain your current weight.  

If you eat more calories than that, you will gain weight, if you eat less, you will lose weight.  

It's typically, recommended that in order to lose weight, you decrease calorie count by 500 calories/day in order to lose 1 pound/week.  Explanation:  1 pound = 3500 calories, therefore dropping 500 calories/day X 7 days = 3500 calories or 1 pound.  

That said, if you drop your calorie intake by 500 calories/day, you will be eating too few calories (973), since it's recommended that females not go below 1200 calories/day.  In that case, you would do best to decrease calorie intake by 250 calories/day and expend an extra 250 calories/day in exercise.  That would make your calorie intake 1223/day.  

At that rate, if you continue not to exercise, you would lose 1/2 pound/week, if you stick with it.  

Please note that exercise builds muscles and muscles burn fat; therefore, if you incorporate exercise into your routine, you will burn fat much more quickly.  Simply taking a brisk walk every day will go a long way toward helping you reach a goal.  If you aren't used to exercising, aim for 30 minutes/day at least 3 days/week, or if you can't do 30 min at a time, aim for 10 minutes, 3 times/day and work up.  

Also, when counting calories, remember that all calories are not created equal, so you have to be sure in incorporate plenty of veggies, lean protein, low/no fat dairy, etc into your diet in order to get adequate nutrients.
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Avatar universal
Thanks so much for the information!!!!
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649848 tn?1534633700
COMMUNITY LEADER
Hope you'll stay with us and let us know how you do...  Good luck.
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Avatar universal
Ok i will...thanks!!!
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Avatar universal
A very rough estimate is to add a zero to your current weight and make adjustments based on age, health factors, activity level.  Consuming 1700 a day might be a baseline to consider and go from there.  Good luck!
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Cat
053External User
to find out how many calories you should eat multiply your weight time twelve and that is the amount of calories you should eat to maintain. if you want to loose you need to eat less calories start by reducing maybe 200 every other day or so. eat every 3 hours and eat more protein than carbs if you are over 20 years old. drink at least 6 glasses of water a day. also try walking at least 20 minutes even if its in place in front of your television. built up your endurance little by little today 10 minutes tomorrow 15 or as you feel you are comfortable with. I have lost 21 pounds and counting. when I started I could hardly walk 20 minutes. now I walk up to 3 miles a day. GOOD LUCK.
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