What is your calorie intake goal...

[Anonymous]

OP here. I'm 5'4" and hovering around 150, though down a few pounds over last few weeks. I was 110 in HS, 115 in 20s/30s, then 120 after kids. I would be beyond happy to get down to 125.

Regarding the ? about how long to log 10K steps. Takes me about 1 hour to nail down 6000 and that includes a short stint on a bench with the dog. I am generally able to log another 4000 running errands (live in a city) and taking dog on last walk of day.

Grateful if anyone has a site to recommend for dumb bells. I do not have access to a gym. Also for any suggestions to tone as my flat stomach is now totally out of whack.

Thanks as well as kudos to everyone on this thread who is losing/maintaining!

[Anonymous]

Anonymous wrote:5'4 and 120 pounds, in my maintenance mode now for the next 6 months at 1850 calories per day. Within those calories, I do try to stay below 50g of fat and hit at least 130g of protein each day. I weight train 4 days/week and run 2/week and live in the city so am walking when runnign errands.

Do you mind sharing some of your meals?

[Anonymous]

I got from 5'4 and 155 or 160 down to 115 without doing calorie counting and step counting. I walked 5 miles a day on the treadmill (moderately brisk pace and incline so like 4.3 mph with 9 incline) and cut out most of the added sugar from my diet. I doubt I ever got below 1500 calories.

I've been maintaining for 2 years with same amount of exercise and probably around 2000 calories a day. I eat a lot of plain yogurt, berries, nuts, peanut butter, apples, bananas, raw veggies, no sugar added granola, whole grain bread, eggs and a large dinner (whatever DH makes). I absolutely cannot skip a meal or I will kill someone and I snack a lot.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:So for me, I’m steadily losing weight (2 pounds per week) at around 2200 cals per day. I’m using Noom, which links up to my Apple Watch and adjusts the calories based on my activity. I am fairly active, 5’8, 42y, Female. My watch says my daily active calorie usage is something like 900 per day.

I would check it out. I’ve never used a weight/food/activity this effective and stress free.

what is your current weight?

225 but athletic (former D1 college athlete). I want to lose 50 pounds and keep muscle—planning to compete later this year and it is my main motivation for dropping the weight. At my athletic prime I was 21 y/o and about 165. Who knows, maybe I’ll get back to that, slowly.

OP might be a smaller/less-active person, so it won’t necessarily work for her.

When I started, I couldn’t believe how many calories it wanted me to eat—but I realize now that it’s very sustainable, and has gotten a handle on my tendency to restrict and binge. I really think that’s what caused me to gain all the weight. Very disordered eating stemming from lots of stuff in my past. The app gives me confidence in my food choices and has been pretty life changing.

my meals are something like this—

Breakfast— 2 scrambled eggs on half of a whole grain English muffin, with tomato and a maybe a slice of cheese if I’m super hungry. Coffee with 1T half and half and a tsp of sugar. Today it was a piece of sprouted wheat toast with 2T skim ricotta and 1T fruit preserves. Tomorrow might be a protein shake with Greek yogurt and berries, and a Turkey sausage Patty. Usually about 300-400 cals in the morning.

Lunch—varies, but usually some kind of leftover roasted vegetable salad with beans or grains, greens (2 T dressing od choice). Maybe some smoked salmon, leftover grilled protein, or hard boiled egg. If I’m commuting I grab a salad or small sandwich. Usually around 3/400 cals again.

Snacks: veggies and 2 T of ranch, a serving of multigrain tortilla chips with 2T hummus, string cheese and an apple, 1T nut butter on rice cakes, bowl of fruit salad w/nonfat Greek yogurt etc. I have like 2-3 snacks a day depending on how I feel, if I’m working out, or what I plan to eat for dinner!

Dinner: veggie stir fry with tofu or shrimp over whole grains, occasionally tacos, or whole wheat pasta, or big salads with grilled meat/beans, chopped veg. Burger night, 5 oz lean beef with the bun, lots of veggie toppings, roasted sweet potatoes instead of fries—measure the ketchup and Mayo so I don’t go overboard

I find it easy to stay within calorie range and eat as much volume as I want if I really moderate oils, nuts, and dairy in my cooking. Grains and beans, I keep to around 1 cup, and about 5 oz of meat if it’s not shrimp or fish (but I eat more if it’s seafood). Tons of veg!

I also eat a chocolate covered frozen banana for dessert several times a week. Or a small ice cream sandwich. Or a bowl of air popped popcorn with nutritional yeast and truffle oil. Or I skip it. Just depends.

Ok so this explains how you can lose 2 lbs a week eating 2200 cal/day. People really need to state this before they go on about how they lose 2 lbs a week 2200 cal/eating so much.

of course you find it easy to stay in this range. 2200 cal is a good number of calories and allows for more fun in your meals. I have to eat 1400 to lose and it blows; leaves no room for a singe indulgence or meal out.

[Anonymous]

I'm 5'3 and 119 pounds. Last summer I got down to 109. To do this I ate high protein meals and stayed at 1100 calories. Not sure if I can do this again at age 54.

[Anonymous]

Anonymous wrote:5'4 and 120 pounds, in my maintenance mode now for the next 6 months at 1850 calories per day. Within those calories, I do try to stay below 50g of fat and hit at least 130g of protein each day. I weight train 4 days/week and run 2/week and live in the city so am walking when runnign errands.

HOW? HOW do you eat so much protein? According to my app, I should eat 60g of protein a day, and most days I don't even hit that. Do you eat beans with every meal?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:So for me, I’m steadily losing weight (2 pounds per week) at around 2200 cals per day. I’m using Noom, which links up to my Apple Watch and adjusts the calories based on my activity. I am fairly active, 5’8, 42y, Female. My watch says my daily active calorie usage is something like 900 per day.

I would check it out. I’ve never used a weight/food/activity this effective and stress free.

what is your current weight?

225 but athletic (former D1 college athlete). I want to lose 50 pounds and keep muscle—planning to compete later this year and it is my main motivation for dropping the weight. At my athletic prime I was 21 y/o and about 165. Who knows, maybe I’ll get back to that, slowly.

OP might be a smaller/less-active person, so it won’t necessarily work for her.

When I started, I couldn’t believe how many calories it wanted me to eat—but I realize now that it’s very sustainable, and has gotten a handle on my tendency to restrict and binge. I really think that’s what caused me to gain all the weight. Very disordered eating stemming from lots of stuff in my past. The app gives me confidence in my food choices and has been pretty life changing.

my meals are something like this—

Breakfast— 2 scrambled eggs on half of a whole grain English muffin, with tomato and a maybe a slice of cheese if I’m super hungry. Coffee with 1T half and half and a tsp of sugar. Today it was a piece of sprouted wheat toast with 2T skim ricotta and 1T fruit preserves. Tomorrow might be a protein shake with Greek yogurt and berries, and a Turkey sausage Patty. Usually about 300-400 cals in the morning.

Lunch—varies, but usually some kind of leftover roasted vegetable salad with beans or grains, greens (2 T dressing od choice). Maybe some smoked salmon, leftover grilled protein, or hard boiled egg. If I’m commuting I grab a salad or small sandwich. Usually around 3/400 cals again.

Snacks: veggies and 2 T of ranch, a serving of multigrain tortilla chips with 2T hummus, string cheese and an apple, 1T nut butter on rice cakes, bowl of fruit salad w/nonfat Greek yogurt etc. I have like 2-3 snacks a day depending on how I feel, if I’m working out, or what I plan to eat for dinner!

Dinner: veggie stir fry with tofu or shrimp over whole grains, occasionally tacos, or whole wheat pasta, or big salads with grilled meat/beans, chopped veg. Burger night, 5 oz lean beef with the bun, lots of veggie toppings, roasted sweet potatoes instead of fries—measure the ketchup and Mayo so I don’t go overboard

I find it easy to stay within calorie range and eat as much volume as I want if I really moderate oils, nuts, and dairy in my cooking. Grains and beans, I keep to around 1 cup, and about 5 oz of meat if it’s not shrimp or fish (but I eat more if it’s seafood). Tons of veg!

I also eat a chocolate covered frozen banana for dessert several times a week. Or a small ice cream sandwich. Or a bowl of air popped popcorn with nutritional yeast and truffle oil. Or I skip it. Just depends.

Ok so this explains how you can lose 2 lbs a week eating 2200 cal/day. People really need to state this before they go on about how they lose 2 lbs a week 2200 cal/eating so much.

of course you find it easy to stay in this range. 2200 cal is a good number of calories and allows for more fun in your meals. I have to eat 1400 to lose and it blows; leaves no room for a singe indulgence or meal out.

Yes, which I why I shared my details with you. However, if you are overweight and eating only 1400 cals a day and gaining weight your metabolism is probably pretty screwed up. Might want to try just working out and eating more to maintain for a while. Which is what I did for the last year. Couldn’t lose on a lower calorie diet for a while.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:So for me, I’m steadily losing weight (2 pounds per week) at around 2200 cals per day. I’m using Noom, which links up to my Apple Watch and adjusts the calories based on my activity. I am fairly active, 5’8, 42y, Female. My watch says my daily active calorie usage is something like 900 per day.

I would check it out. I’ve never used a weight/food/activity this effective and stress free.

what is your current weight?

225 but athletic (former D1 college athlete). I want to lose 50 pounds and keep muscle—planning to compete later this year and it is my main motivation for dropping the weight. At my athletic prime I was 21 y/o and about 165. Who knows, maybe I’ll get back to that, slowly.

OP might be a smaller/less-active person, so it won’t necessarily work for her.

When I started, I couldn’t believe how many calories it wanted me to eat—but I realize now that it’s very sustainable, and has gotten a handle on my tendency to restrict and binge. I really think that’s what caused me to gain all the weight. Very disordered eating stemming from lots of stuff in my past. The app gives me confidence in my food choices and has been pretty life changing.

my meals are something like this—

Breakfast— 2 scrambled eggs on half of a whole grain English muffin, with tomato and a maybe a slice of cheese if I’m super hungry. Coffee with 1T half and half and a tsp of sugar. Today it was a piece of sprouted wheat toast with 2T skim ricotta and 1T fruit preserves. Tomorrow might be a protein shake with Greek yogurt and berries, and a Turkey sausage Patty. Usually about 300-400 cals in the morning.

Lunch—varies, but usually some kind of leftover roasted vegetable salad with beans or grains, greens (2 T dressing od choice). Maybe some smoked salmon, leftover grilled protein, or hard boiled egg. If I’m commuting I grab a salad or small sandwich. Usually around 3/400 cals again.

Snacks: veggies and 2 T of ranch, a serving of multigrain tortilla chips with 2T hummus, string cheese and an apple, 1T nut butter on rice cakes, bowl of fruit salad w/nonfat Greek yogurt etc. I have like 2-3 snacks a day depending on how I feel, if I’m working out, or what I plan to eat for dinner!

Dinner: veggie stir fry with tofu or shrimp over whole grains, occasionally tacos, or whole wheat pasta, or big salads with grilled meat/beans, chopped veg. Burger night, 5 oz lean beef with the bun, lots of veggie toppings, roasted sweet potatoes instead of fries—measure the ketchup and Mayo so I don’t go overboard

I find it easy to stay within calorie range and eat as much volume as I want if I really moderate oils, nuts, and dairy in my cooking. Grains and beans, I keep to around 1 cup, and about 5 oz of meat if it’s not shrimp or fish (but I eat more if it’s seafood). Tons of veg!

I also eat a chocolate covered frozen banana for dessert several times a week. Or a small ice cream sandwich. Or a bowl of air popped popcorn with nutritional yeast and truffle oil. Or I skip it. Just depends.

Ok so this explains how you can lose 2 lbs a week eating 2200 cal/day. People really need to state this before they go on about how they lose 2 lbs a week 2200 cal/eating so much.

of course you find it easy to stay in this range. 2200 cal is a good number of calories and allows for more fun in your meals. I have to eat 1400 to lose and it blows; leaves no room for a singe indulgence or meal out.

Yes, which I why I shared my details with you. However, if you are overweight and eating only 1400 cals a day and gaining weight your metabolism is probably pretty screwed up. Might want to try just working out and eating more to maintain for a while. Which is what I did for the last year. Couldn’t lose on a lower calorie diet for a while.

yes, but you did not say that origioanlly.

the real reason many struggle to lose at lower calories isn't a metabolism issue, but rather an issue with adherence. it is difficult to eat under 1400 cal so most people do it for a few days before giving up, binging, overeating, canceling out all the did for those few days. It they truly stuck to it without cheating they would lose weight.

[Anonymous]

My calorie intake goal is not to count my calories and eat however much makes me full.

[Anonymous]

[img]

Anonymous wrote:

Anonymous wrote:5'4 and 120 pounds, in my maintenance mode now for the next 6 months at 1850 calories per day. Within those calories, I do try to stay below 50g of fat and hit at least 130g of protein each day. I weight train 4 days/week and run 2/week and live in the city so am walking when runnign errands.

HOW? HOW do you eat so much protein? According to my app, I should eat 60g of protein a day, and most days I don't even hit that. Do you eat beans with every meal?

That’s only 520 calories coming from protein. I can hit that on 1500 cals/day no problem.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:So for me, I’m steadily losing weight (2 pounds per week) at around 2200 cals per day. I’m using Noom, which links up to my Apple Watch and adjusts the calories based on my activity. I am fairly active, 5’8, 42y, Female. My watch says my daily active calorie usage is something like 900 per day.

I would check it out. I’ve never used a weight/food/activity this effective and stress free.

what is your current weight?

225 but athletic (former D1 college athlete). I want to lose 50 pounds and keep muscle—planning to compete later this year and it is my main motivation for dropping the weight. At my athletic prime I was 21 y/o and about 165. Who knows, maybe I’ll get back to that, slowly.

OP might be a smaller/less-active person, so it won’t necessarily work for her.

When I started, I couldn’t believe how many calories it wanted me to eat—but I realize now that it’s very sustainable, and has gotten a handle on my tendency to restrict and binge. I really think that’s what caused me to gain all the weight. Very disordered eating stemming from lots of stuff in my past. The app gives me confidence in my food choices and has been pretty life changing.

my meals are something like this—

Breakfast— 2 scrambled eggs on half of a whole grain English muffin, with tomato and a maybe a slice of cheese if I’m super hungry. Coffee with 1T half and half and a tsp of sugar. Today it was a piece of sprouted wheat toast with 2T skim ricotta and 1T fruit preserves. Tomorrow might be a protein shake with Greek yogurt and berries, and a Turkey sausage Patty. Usually about 300-400 cals in the morning.

Lunch—varies, but usually some kind of leftover roasted vegetable salad with beans or grains, greens (2 T dressing od choice). Maybe some smoked salmon, leftover grilled protein, or hard boiled egg. If I’m commuting I grab a salad or small sandwich. Usually around 3/400 cals again.

Snacks: veggies and 2 T of ranch, a serving of multigrain tortilla chips with 2T hummus, string cheese and an apple, 1T nut butter on rice cakes, bowl of fruit salad w/nonfat Greek yogurt etc. I have like 2-3 snacks a day depending on how I feel, if I’m working out, or what I plan to eat for dinner!

Dinner: veggie stir fry with tofu or shrimp over whole grains, occasionally tacos, or whole wheat pasta, or big salads with grilled meat/beans, chopped veg. Burger night, 5 oz lean beef with the bun, lots of veggie toppings, roasted sweet potatoes instead of fries—measure the ketchup and Mayo so I don’t go overboard

I find it easy to stay within calorie range and eat as much volume as I want if I really moderate oils, nuts, and dairy in my cooking. Grains and beans, I keep to around 1 cup, and about 5 oz of meat if it’s not shrimp or fish (but I eat more if it’s seafood). Tons of veg!

I also eat a chocolate covered frozen banana for dessert several times a week. Or a small ice cream sandwich. Or a bowl of air popped popcorn with nutritional yeast and truffle oil. Or I skip it. Just depends.

Ok so this explains how you can lose 2 lbs a week eating 2200 cal/day. People really need to state this before they go on about how they lose 2 lbs a week 2200 cal/eating so much.

of course you find it easy to stay in this range. 2200 cal is a good number of calories and allows for more fun in your meals. I have to eat 1400 to lose and it blows; leaves no room for a singe indulgence or meal out.

Yes, which I why I shared my details with you. However, if you are overweight and eating only 1400 cals a day and gaining weight your metabolism is probably pretty screwed up. Might want to try just working out and eating more to maintain for a while. Which is what I did for the last year. Couldn’t lose on a lower calorie diet for a while.

yes, but you did not say that origioanlly.

the real reason many struggle to lose at lower calories isn't a metabolism issue, but rather an issue with adherence. it is difficult to eat under 1400 cal so most people do it for a few days before giving up, binging, overeating, canceling out all the did for those few days. It they truly stuck to it without cheating they would lose weight.

1400 calories is not sustainable for most people. There are several examples of people in this thread who are losing or maintaining on more than that. But interesting that you chose to laser in on mine because I fall outside of the mean. Do you think I’m less hungry even though I’m running the same calorie deficit that others are? If you feel deprived on your diet it’s probably too restrictive. I recommended using Noom with a fitness tracker because it’s the closest you’re going to get to figuring out how many calories you need, and supports gradual weight loss without triggering my instinct to overrestric (and the backlash binging on calorie dense foods that follows). It may work for someone like you too.

[Anonymous]

Anonymous wrote:

Anonymous wrote:5'4 and 120 pounds, in my maintenance mode now for the next 6 months at 1850 calories per day. Within those calories, I do try to stay below 50g of fat and hit at least 130g of protein each day. I weight train 4 days/week and run 2/week and live in the city so am walking when runnign errands.

Do you mind sharing some of your meals?

Here is how I've planned out my meals today, where I'm actually exceeding my protein goal of 130g (this meal plan gives me about 1800 calories, 150g protein, 180g carbs, 44g fat):

Post-work out (150 calories, 30g protein, 4g carbs, 2.5g fat)- Fairlife chocolate shake

Breakfast (260 calories, 35g protein, 14g carbs, 5g fat) - scrambled eggs with 100g egg whites and 1 whole egg, and .75 cup of 0% fat greek yogurt with 25g oatmeal and a small handful of blueberries and little drizzle of honey.

Mid-morning snack (220 calories, 5g protein, 27g carbs, 11g fat)- cup of pineapple chunks, handful of almonds

Lunch (500 calories, 50g protein, 52g carbs, 5g fat)- 90g white rice, 150g grilled salmon, 1 serving black beans, side salad with baby spinach and cucumbers and lemon juice.

Afternoon snack- (I always crave sweets in the pm)- 200 calories, 0 protein, 40g carbs, 5.5g fat- Granny smith apple and 3 chips ahoy cookies

Dinner (382 calories, 31g protein, 38g carbs, 12g fat)- 80g of grilled chicken, 80g of white rice, 150g sauteed broccoli

[Anonymous]

Anonymous wrote:[img]

Anonymous wrote:

Anonymous wrote:5'4 and 120 pounds, in my maintenance mode now for the next 6 months at 1850 calories per day. Within those calories, I do try to stay below 50g of fat and hit at least 130g of protein each day. I weight train 4 days/week and run 2/week and live in the city so am walking when runnign errands.

HOW? HOW do you eat so much protein? According to my app, I should eat 60g of protein a day, and most days I don't even hit that. Do you eat beans with every meal?

That’s only 520 calories coming from protein. I can hit that on 1500 cals/day no problem.

That wasn't helpful at all.

[Anonymous]

Anonymous wrote:

Anonymous wrote:5'4 and 120 pounds, in my maintenance mode now for the next 6 months at 1850 calories per day. Within those calories, I do try to stay below 50g of fat and hit at least 130g of protein each day. I weight train 4 days/week and run 2/week and live in the city so am walking when runnign errands.

HOW? HOW do you eat so much protein? According to my app, I should eat 60g of protein a day, and most days I don't even hit that. Do you eat beans with every meal?

how do you only hit 60? Are you a vegan?

and FYI while beans provide some protein they are not a high source of proteins compared to calories . Take black beans 114 cal serving only provided 7 g or protein. Lentils give 10 g in a 160 cal. much better bang for your buck with chicken breast 31 g in 160 calories.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:5'4 and 120 pounds, in my maintenance mode now for the next 6 months at 1850 calories per day. Within those calories, I do try to stay below 50g of fat and hit at least 130g of protein each day. I weight train 4 days/week and run 2/week and live in the city so am walking when runnign errands.

HOW? HOW do you eat so much protein? According to my app, I should eat 60g of protein a day, and most days I don't even hit that. Do you eat beans with every meal?

how do you only hit 60? Are you a vegan?

and FYI while beans provide some protein they are not a high source of proteins compared to calories . Take black beans 114 cal serving only provided 7 g or protein. Lentils give 10 g in a 160 cal. much better bang for your buck with chicken breast 31 g in 160 calories.

NP. I’m not particularly concerned with macros, but I probably eat about 60 grams and no way could I ingest 130 grams. I don’t eat and wouldn’t want to eat meat and/or cheese with every meal. Nor do I like protein fortified items (whey protein, pea protein blend etc).