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  1. #1
    partygurl is offline Warming Up
    Join Date
    May 2008
    Location
    nr London
    Posts
    50

    how many calories a day do i need to lose fat

    just want calorie advice (how much i should be consuming if i want to lose body fat)

    i am 27, 5'3 (thought i was 5'4 but found out a few days ago im 5'3.. ive shrunk), i currently weigh 9 stone and 2 pounds (i dont know what that is in pounds) and feel i only need to lose about 5 pounds of fat but i get the feeling these last 5 are gonna be tough to shift.

    i do 4-5 days cardio such as 30 mins running, cycling, 40 min spinning class, 1 hour aerobics, 1 hour power walk. in addidtion to that i do walking every day taking my daughter to and from school as well as cleaning etc so im not exactly sat on my backside all day.

    i do weight 2-3 times a week depending on how much time i have, each session usualy last abotu 30 mins.

    how many daily calories roughly to i need to be consuming to lose body fat???

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  3. #2
    Greenhorn Gal is offline Second Set
    Join Date
    Dec 2007
    Location
    Wisconsin
    Posts
    310
    You need to calculate your BMR, then eat 500 less calories than it takes to maintain your current weight (BMR). There are several ways to calculate BMR--google Harris-Benedict formula, that seems to be one that I see mentioned often.

    If you eat 500 calores less than you burn each day, you will lose about 1 lb per week. Look on the forum at the nutrition stickies and check out LV's grocery list--you'll see some good suggestions for eating clean. Sounds like you are doing well with physical activity--tweak your diet a little and I bet you'll see the results you want.

  4. #3
    tribal is offline Third Set
    Join Date
    Nov 2007
    Posts
    635
    You are 128 pounds. Enter your details on this calculator. Proceed to multiply your BMR by your activity level according to the Harris Benedict Formula.

  5. #4
    theGOOCH is offline International Man of Mystery
    Join Date
    Jun 2007
    Location
    Cincinnati, OH
    Posts
    2,508
    Use the calculator as a starting point, but remember its just an estimate. Use the numbers it gives you for a week or 2 and see if you're losing the appropriate amount of weight. If not, adjust accordingly

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