Help with numbers game...

K

kk1996

New member
I started doing Jillian Michael's body revolution four weeks ago and now that I am off her diet plan I'm not sure I'm consuming enough/the right calories to maintain my weight loss.


Here are my current stats:


Female

31yrs

Height: 5'8"

Weight: 165

Fat: 31.28%

Work out - 35mins a day - pretty intense cardio interval training tho, bc I don't have a heart rate monitor I'm unsure of exactly how many calories I'm burning.


I started this program on 6/26 weighing 171#. I'm consuming anywhere between 1000-1300 calories a day & burning around 300(?). How do I figure out exactly how much I should be eating to promote weight loss? I'm pretty sure I've got the right foods down, organic, low fat, non fat, non processed, no pop, & waterwaterwater etc. I just don't want to limit myself to the point I'm doing more harm that good.

This is all very new to me so bare with me, sometimes I think learning to eat healthy is harder than any class I ever took in school.


So here are my questions:

By adding an additional 35min cardio session each day, what would the appropriate calorie intake be?

How many calories per day should I consume to up my weight loss to 2#+ per week?

I hear a lot about sugar and it being very bad but how does that work with fruit?


I'd appreciate any help, the numbers game just isn't my bag!!!

Thanks!!
 
Hey, here's your daily calorie formula-





BMR calculation for women (imperial)

BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )




BMR (Basal Metabolic Rate)= 655+ (717.75) + (319.6) - (145.7)= 1546.65 <=== just to keep your body running

1546.65 * 1.725 = 2668<== your daily calorie requirement to maintain your current weight. Subtract 500 cal= 2168cal for weight loss.


**1.725 is for your daily heavy activity


It looks like you've got the diet part on a good start. Just don't completely cut out fat because the body needs some- just look into ensuring you're eating healthy fats! The fruit should be limited to no more than 3 servings per day due to the high sugar content but it is a better choice than a box of candy or chocolate.




****EDITED- to fix the calculations!!! Sorry!
 
AWow!! Thank you so very much! I had a feeling i was too low, my energy was totally zapped by the time i got home from work. Your input means a lot thank you again for taking the time to help me out!!
 
AOk i tried doing the calculations myself and im a little confused where you got 97.6 for my height. im 5'8" which equates to 68 which changes everything drastically. Am i missing something?
 
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