Calories / weight loss

Question
QUESTION: Hello! The expert can't answer your question.

Your Question was:

Hello,
I was just wondering if you might answer a question about calories and exercise. 營 am 5'4" and weight 159 pounds (I have lost 20 pounds since the beginning of the year by first watching what I eat and now by exercising). 營 am still losing weight (at a rate of 1-2 pounds a week) but I was curious if I am really doing it properly. 營 have been keeping my calories around 1300 a day and I exercise between 45 an 65 minutes most days, 燼m I eating and exercising enough?
Thanks!
Dawn

Following is the reason:

Dawn

Without knowing your age I can not give you a correct calorie count. There is a difference of about 120 calories for every ten years. Example a 25 year old trying to lose weight who is 5ft 4inches tall weighting 159 pounds trying to reduce weight to 120 pounds would need 1748 calories if she is moderately active compared to a 35 year old who would only need 1640 calories compared to a 45 year old who would only need 1540 calories. If you write me back with your age I can better help you.

Thanks

Larry

Hi Larry,
Thanks for getting back to me.  I am 38 years old right now, turning 39 in September.  Trying to get to 135 pounds...
Thanks again!
Dawn

ANSWER: Dawn

Thanks for writing back so quickly. Below I put your answer. I hope this helps you.
Your current BMI is 27.1 at 159 lbs. At 135 lbs your BMI would be 23.1. 23.1 is acceptable but  at 120 pounds you would be at 20.5 which would be perfect. Ideally you should strive for being in the middle between you max and min. BMI. Minimal BMI is 18.5, max BMI is 25 this is how I came up with 20.5 as a perfect number for you. Good Luck and best wishes

Larry
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1.Fat Loss:  1811 Calories/day (lose.5 -1 pound per week)
 Extreme Fat Loss:  1359 Calories/day Freedieting.com calculator (lose 2 pounds per week)
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2. Your calorie goal is 1402 a day Live strong calculator (lose over 1 pound but less then 2 pounds)
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Note: Accurate determination of the Calories you burn can only be accomplished by individual physiological testing. This calculation is merely an estimate that was derived from regression formulas and data provided by these sources:

2002, "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids," Food and Nutrition Board, Institute of Medicine.

Ainsworth B.E., 2002, January, "The Compendium of Physical Activities Tracking Guide," Prevention Research Center, Norman J. Arnold School of Public Health, Univ of SC.

In the above table, the Daily Energy Expenditure includes Basal Energy Expenditure (BEE), the energy consumed by daily activities, and the Thermic Effect of Food (TEF).

This estimate represents the total daily Calories needed to maintain your current body weight. To gain or lose weight, you may need to adjust your Calories upward or downward from this amount.



Read More http://nutritiondata.self.com/tools/calories-burned#ixzz1OVM9wjR3

---------- FOLLOW-UP ----------

QUESTION: Thanks for getting back to me again so quickly.  I will definitely try to get to the 120 range as you have suggested.  According to your calorie info, it appears that I am definitely on the right path in my weight loss journey.  Another quick question - should I have a negative calorie deficit with my exercise routines on s daily basis?  I am using the live strong app on my I-pad to monitor calories in w/exercise for my weight loss.  I've always heard "calories in /calories out"...
Thanks again,
Dawn

Answer
No you will not have a negative deficit on your daily calorie intake as a whole. You will how ever be at a deficit for maintaining your current weight. This deficit will be what causes you to lose the weight you are looking for. Example at your current weight you would need 1904 calories to maintain your weight, but if you subtract calories by only eating 1300-1400 calories per day you will lose weight. Your body needs aprox 1000 to 1200 calories per day just to maintain its vital organs in a person your size, the extra can be burned off. With the amount of exercise you are doing you do not fall below the 1200 calorie mark as estimated for you on the computer. If you do feel as if you are falling below that mark or you are losing more then 2 pounds per week adjust your food intake slightly up.

Thanks

Larry

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