Hello I'm brand new to this forum! And my first question is do you think I'm eating a sufficent amount of food.

I'm a 20 year old female, 5 foot 4, 63kg and have quite a full on exercise program involving 3 days of weights a week, 2 spin classes and two runs doing on average 9km on each run. So there's my background and on a day to day basis I normally eat...

Breakfast
220 calories worth of weetbix & museli with skim milk 88 calories

Snack
Skim cap & Banana

Lunch
2 sushi rolls (1 tuna, 1 chicken)

or

Turkey & salad on sourdough bread

or

Tuna & balasmic vinegar on grainy bread & a salad

Snack
Apple & Museli bar

Dinner
Often a low fat meal chicken/seafood with carbs & salad normally around 400-450 calories

Dessert
Low fat icecream 140 calories

Drinks
2 litres of water
3 cups of english breakfast tea with skim milk

Thank you in advance! Oh and forgot to add I often snack on nuts throughout the day too, mostly almonds.

How many calories do you consume each day ?

What is your primary goal, to ......

- lose fat ?
- maintain your present weight ?
- add muscle mass ?

I'd say I eat about 1400 calories a day, I'm looking at losing a little more body fat and also increasing my lean muscle.

There looks to be at least 2400 calories in there without your snacks.

It doesn't seem like you're exactly over-eating at the moment! It depends how seriously you want to take your diet but this site may help:

Bodybuilding.com - Tris Mardiastuty - Resting Metabolic Rate Calculator.

It calculates your resting metabolic rate, which is how many calories you burn without training. If you multiply that by 7, then add on the total calories you burn through your exercise in a week. Divide this number by 7 to find the total number of calories you burn in one day on average. To lose weight, you should subtract 400-500 from this number and eat that many calories per day.

This worked well for me, however obviously this differs from person to person depending on how fast your metabolism is. Similarly make sure you eat good clean foods with plenty of protein in every meal, and you could consider eating 6 small meals a day. I hope this helps.

Not exactly overeating but 1400 calories was too low. Nevertheless good advice.