need help calculating calories

I'm trying to figure out how many calories I should consume per day to lose 6-8 pounds. I've tried multiple different websites, but either they tell me my BMI is too low and won't give me an answer, or it tells me a number that is too low to be healthy, like 1100 cal/day. I thought every woman, no matter her weight, should eat a minimum of 1200 cal per day. Yes?

Here's the deal... I went on a steroid called dexamethasone about 6 weeks ago, and in that time, I've put on about 8 pounds. I was quite happy with my weight before the steroids. (Prescribed for a medical condition.) And it's not all water retention, the medication increases my appetite, and I eat CONSTANTLY. I'm quite sure I was consuming several thousand calories per day. I've called my doctor to switch me to a different medication, now I just need to work on getting my body back.

I am 30 (soon to be 31) years old, 5' 6" and 116-118 pounds. (Varies with water weight.) My BMI is 19. I have very thin, small bones, and very little (if any!) muscle mass. I look/feel my best at 110 pounds. Don't focus too much on the numbers, my appearance is what counts, and I am definitely "overfat" at my current weight. There is no doubt about this. I have not started an exercise program because I am still being treated for immune system problems, and overexertion causes me to become very ill. I get more than enough exercise at work, so right now I'm just concentrating on diet. I WILL start exercising outside of work again, but I have to wait until I'm on medication to strengthen my immune system. Right now I'm supposed to be resting as much as possible.

This is my activity level, which I would consider "light activity." I may have some moderate activity, but I'm otherwise very sedentary.

On a typical work day, I am asleep for 6-8 hours, on my feet walking and taking care of patients (cleaning, lifting, changing, bathing patients which does break a sweat) for 6-10 hours, and sitting/standing for 4-8 hours. (I work 12 hour shifts, but they do allow us to sit down once in a while.) I work 3 nights per week, sometimes 4.

On my nights off, I am asleep for 8-12 hours (not all at once, but I do nap), sitting about 8 hrs, and doing household activities like cooking/cleaning/shopping/taking care of my child and dogs for 4-6 hours.

My metabolism is a bit slow due to thyroid disease, so I gain weight easily. So with all this info, can anyone help me determine how many calories I should be consuming to lose the weight, and then to maintain? Any input would be appreciated.
 
I see no mention of exercise. Can you elaborate on that?

proper weight loss (fat loss) is both diet and exercise. you'll get poor results if you only do one, or the other.
and exercise includes cardio AND strength training with weights.
 
I am going to assume you meant "skinny fat" and not "overfat" considering you have to gain 7-9 pounds before you are no longer underweight.

Of course, just because you are underweight, does not mean you have a good body composition (i.e. "skinny fat"). In which case, building a bit of muscle would help you a lot. Assuming, of course, that exercise isn't contraindicated to whatever health conditions you have or medications you are on.
 
Hi NeuroRN,
Here's one from the Mayo Clinic.

Ultimately you will probably have to experiment a little since everyone is so different. Hope that helps some.
 
I see no mention of exercise. Can you elaborate on that?

I thought I was very detailed, but I'll repost since you missed it. ;) :D

I have not started an exercise program because I am still being treated for immune system problems, and overexertion causes me to become very ill. I get more than enough exercise at work, so right now I'm just concentrating on diet. I WILL start exercising outside of work again, but I have to wait until I'm on medication to strengthen my immune system. Right now I'm supposed to be resting as much as possible.

This is my activity level, which I would consider "light activity." I may have some moderate activity, but I'm otherwise very sedentary.

On a typical work day, I am asleep for 6-8 hours, on my feet walking and taking care of patients (cleaning, lifting, changing, bathing patients which does break a sweat) for 6-10 hours, and sitting/standing for 4-8 hours. (I work 12 hour shifts, but they do allow us to sit down once in a while.) I work 3 nights per week, sometimes 4.

On my nights off, I am asleep for 8-12 hours (not all at once, but I do nap), sitting about 8 hrs, and doing household activities like cooking/cleaning/shopping/taking care of my child and dogs for 4-6 hours.

That IS my exercise because I am currently being treated for a medical condition. (As I said.) When I work (as an RN), I walk 5-10 miles per night, and often overexert myself. I know this is hard for people to grasp because normally chronically ill people do not join fitness forums looking to stay in shape. But I am a very vain person, and I like to look good. (At least I'm honest.)

Since I cannot depend on exercise too much, I am focusing on diet. Haven't I read on here that diet is 90% anyway? Considering I am extremely physically active on the job 3-4 nights per week, a healthy diet should be enough to lose 6 pounds. If only I knew the correct number of calories to consume.

This was my tummy before I went on steroids 2 months ago.

There was no additional exercise (beyond what was mentioned) to get that thin. That's how I naturally look, that's the way I've looked all my life, give or take a few. I fluctuate now that I'm older. I've been on dexamethasone for 2 months, and now my tummy looks like this:

I used to be the girl who could eat whatever she wanted, whenever she wanted, and naturally be thin. Now I'm in my 30's, I'm a mom, and I'm chronically ill -- it doesn't come so easily anymore. I'm not accustomed to heavy exercise, and now is not the time to start because I will become MORE ill. Once my doctors figure out the correct regime of medications to treat what I have, THEN I can begin slowly. I only come to this forum when I've gone beyond my normal 110 pounds because I want to STAY looking good. I just haven't figured out how because every time I try, I'm set back by some illness. I'm not a healthy person, so you can't give the same advice you'd give to healthy people about exercise. But there's no harm in eating well. I just want to make sure I'm taking in enough calories, so I don't lose weight in an unhealthy fashion. Hope this makes more sense now.
 
Hi NeuroRN,
Here's one from the Mayo Clinic.

Ultimately you will probably have to experiment a little since everyone is so different. Hope that helps some.

Thank you! That gives me the same numbers as every other calculator though. 1750 in order to maintain my weight... so if I want to LOSE weight, I have to create a deficit of 500 calories, is this correct? That allows me 1250 calories per day. I just can't do it. I've tried, but I need at least 1400 to have energy. 1250 just doesn't seem healthy, or am I wrong?

Edit: Well I guess if I say I'm "active" instead of "somewhat active" it allows me 1400 cal per day. According to how much I walk at my job, I'm considered "active." It just doesn't feel accurate knowing I don't exercise beyond my workplace.
 
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Thank you! That gives me the same numbers as every other calculator though. 1750 in order to maintain my weight... so if I want to LOSE weight, I have to create a deficit of 500 calories, is this correct? That allows me 1250 calories per day. I just can't do it. I've tried, but I need at least 1400 to have energy. 1250 just doesn't seem healthy, or am I wrong?

Edit: Well I guess if I say I'm "active" instead of "somewhat active" it allows me 1400 cal per day. According to how much I walk at my job, I'm considered "active." It just doesn't feel accurate knowing I don't exercise beyond my workplace.

Actually, I think you're at a healthy weight for a women of your height and age.

In any event, it's just a guess on my part , but I'd guess you're somewhere around 23% +/- . If that's the case, some of the BMR calculators that use lean body mass ( assuming ' light' activity ' ) I looked at would put your maintenance calories at somewhere closer to 2,000 +/- calories.

A good rule of thumb I've seen to drop that maintenance calorie level by 20% to shed some fat. This would put you at about 1.500 - 1,600 calories a day to help shed some fat - so, I think your suspicion that 1,400 is a bare minimum for you is likely closer to reality - than 1,250.

So, I think somewhere between 1.500 - 1,600 calories a day would be better.
 
Give yourself a little time off the dexamethasone. One of the problems as I am sure you are aware of is the way weight is gained while on steroids. Fat is not deposited like you normally would. You also don't want to stress your body with weight loss at a time like this. You have not mentioned what autoimmune disease you have, but weight loss efforts may drastically reduce what little energy you have regained. I think you need an overall fitness program to add muscle, but as you have said I am not sure you are ready for that. I know you prefer to be as thin as you were,however you still look great a few pounds heavier. Best wishes that you are able to stay healthy for a while.
 
Just wanted to update that I have lost 2 pounds. My stomach looks a LOT better now, but still needs work with toning. I guess I'll start a separate thread for my toning questions.

But as far as those 2 pounds go, it's probably water weight. When I went off the dexamethasone, my doctor switched me to Aldactone, and it's a diuretic. (Makes me pee.) I've been on it for 2 days, and I'm not sure if I will be able to tolerate it. I have constant headaches and I'm very drowsy. Not to mention I literally have to pee every hour, even at night, and it's pointless to try to stay hydrated because whatever I drink goes right through me. I don't know if this drug will work for me, but it's my last resort.

And just to clarify, these drugs aren't for my immune system problem, they're for polycystic ovaries. It's to lower/block androgens so my hair stops falling out, and I stop getting painful ovarian cysts. The cysts get out of control, and have required surgery in the past, so I NEED to be on something.

Someone mentioned that I didn't say what immune system problem I had, that's because I don't know. It's POSSIBLY autoimmune, but it behaves more like immune DEFICIENCY. There may be a genetic component from my immune system that is flawed or missing. I am immunocompromised, much like a person undergoing chemo. If you just cough in my direction, I get sick. If I miss a night's sleep, I get sick. If I exercise, I get sick. Always the same presentation -- a mouth full of painful canker sores, thrush, tonsillitis (had them removed in April, but the damn things grew right back)...fevers, nights sweats, swollen glands, lethargy that lasts for weeks. In severe cases, my liver fails, or my spleen becomes enlarged. I get this about every 2 months like clockwork. No one knows why. The Immunologist I saw a couple weeks ago thinks that the Epstein Barr virus (the one that causes mono) is reactivating every time I get run down, but he doesn't know WHY it reactivates so often. I wish I knew so they could fix it. In the meantime, I am trying to rest.

But I really, really just wish I could get in shape and feel better!
 
Don't worry about your BMI, it's very inaccurate most of the time. Google "calculating BMR"
 
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