5'5" need to lose 12 lbs, looking at my BMR...

[Anonymous]

I am 159 now, moderately active, walk 3 miles a day, strength/ weight training 3x a week, BMR is 1335. Post menopause. I currently burn about 300 average in focused exercise per day.

What should my calorie intake be to eat enough but also create a deficit?

[Anonymous]

Just take ozempic

[Anonymous]

I don't know enough to answer your question, but if you want to share what you eat now, maybe we can offer some suggestions.

As for exercise, I think you're off to a good start, but to lose weight, I would add a day of walking AND I would work some jogging into your walks. You need to increase the intensity in order to drop some weight. If you're limited on time, drop one weight session.

[Anonymous]

I would guess 1400 calories (if you are burning 300 daily).

[Anonymous]

Anonymous wrote:I don't know enough to answer your question, but if you want to share what you eat now, maybe we can offer some suggestions.

As for exercise, I think you're off to a good start, but to lose weight, I would add a day of walking AND I would work some jogging into your walks. You need to increase the intensity in order to drop some weight. If you're limited on time, drop one weight session.

It doesn't matter how much you exercise if you are eating too much. Get on an app like LoseIt and track your food. After a few weeks, determine if you are losing weight at your calorie intake and adjust accordingly. If your BMR is 1335 and you are walking 3 miles a day, I assume you're burning 1700 calories a day. Aim for 1200 calories to start.

[Anonymous]

Anonymous wrote:I am 159 now, moderately active, walk 3 miles a day, strength/ weight training 3x a week, BMR is 1335. Post menopause. I currently burn about 300 average in focused exercise per day.

What should my calorie intake be to eat enough but also create a deficit?

How tall are you? What does your doctor say?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am 159 now, moderately active, walk 3 miles a day, strength/ weight training 3x a week, BMR is 1335. Post menopause. I currently burn about 300 average in focused exercise per day.

What should my calorie intake be to eat enough but also create a deficit?

How tall are you? What does your doctor say?

Sorry missed the headline.

[Anonymous]

I would eat around 1400-1500 cal day. Do that consistently for a month while weighting yourself daily to track your weight trend to see if you are losing.

Sure you can go right to something crazy like 1200 but you will be miserable and likely overeat as a result.

Eating a little more means you may not lose crazy fast, but it is more sustainable and more likely you will do it long enough to see results.

Keep in mind that BMR is the number of calories you need jus tot survive. So if you were in a coma and did not move that is what you need.

[Anonymous]

Anonymous wrote:Just take ozempic

For 12 pounds? Seems pretty extreme and unnecessary.

[Anonymous]

You need to eat 1200 calories. 1400 is too many.

[Anonymous]

I agree I would take ozempic if you’re not responding to diet and exercise.

[Anonymous]

I say this as someone who is on it myself at a very low dose. It’s about $300 for every 5 months but is the difference between those 15 lbs no amount of exercise or diet would get off. My starting weight was 145 and now I am 128, work out 4x a week, eat healthy, 5’4, look healthy and not overweight or too thin.

[Anonymous]

So where are you getting it?

[Anonymous]

I was in a similar spot. Added 30 minutes of aerobic exercise (80-85% of max heart rate) twice a week, plus increased my protein intake a TON and I've dropped 10 lbs in 2.5 months.

(I'm 5'4", was 158, currently 147)

[Anonymous]

Anonymous wrote:I was in a similar spot. Added 30 minutes of aerobic exercise (80-85% of max heart rate) twice a week, plus increased my protein intake a TON and I've dropped 10 lbs in 2.5 months.

(I'm 5'4", was 158, currently 147)

Ok, will try something like that.