Over weight and need help!!

[Littletreasure2017]

I'm 2 stone over my comfortable weight ok maybe abit more than 2 !! I need to eat healthier but also exercise!! Was wondering how many calories you should burn a day? For a woman aged 31 tia xx

Depends on your height and weight.

Thankyou for your reply my height is 5ft 3 and weight is 11stone 13lbs xx

I’d research on google.
I’m about the same as you and my yazio program suggests I eat 1330 cal. daily to loose 1lb a week.
So to exist not trying to loose or gain I guess I utilize about 1800 a day?

I've joined WW, honestly I love it. I've lost 11lbs so far and have a much healthier attitude towards food than I've had in years

So it’s fairly straightforward. You just need to find a website to help you work our your TDEE (total daily energy expenditure).

So for example - my TDEE is circa 1,700 if I do zero exercise and don’t move. I mean none. Not even breathing

You need a daily calorie deficit of at least 500 from that to lose weight. Which would take me to only 1,200 cals a day.

However, I am very active and burn around 1,000 cals a day from running/walking/weight training. So to maintain my weight I’d eat 2,700 cals. I can still lose weight slowly on 2,200 cals (but I have a fair bit of muscle), but I eat 2,000 for weight loss.

Ideally you need to do 10k steps per day minimum to be able to eat a manageable amount and not starve. My steps are usually 20-25k a day but that’s not doable for most people.

At your height and weight I think your TDEE will be slightly higher than mine, so build your exercise around that. But check and see.

And fill up on protein, fruit, veg etc before reaching for crap!

Good luck

Thankyou for your reply!! Had a look on google and this is what it was calculated at so is this what I need to have a day or lose a day? I've a fit bit so track it all but not sure how many calories I need to burn daily xx

Sorry I forgot the pic xx

I can’t see a pic, sorry!

If it’s your TDEE/maintenance, you’d need to deduct 500.

At a guess I’d say if the number is within 100 cals of 1,700 it’ll be your maintenance calories. But I’m definitely not an expert!

Use My Fitness Pal
It figures all this out for you.

Agree with @budgetneeded re MyFitnessPal, it’s an absolute must for dieting!

Just don’t forget to add in your exercise calories or it’ll have you eating similar calories to a hamster.

I agree with budget and MrsPink and suggest you use my fitness pal.
It tells you how many cals to aim for per day to get to your target weight and, as you log what you have eaten, how many cals you have left per day so you can plan what to have.

I am your height, about half a stone lighter but 10 years older with a dodgy thyroid.

My tdee when I am sedentary is around 1550 cals per day going up to 1775 ish lightly active.

I am very slowly losing weight (1/2 to a lb a week) at around 1200 per day - I am allowing a slightly 'sod it Saturday' approach where I have what I want for dinner and the odd lower day in the week to make up for that.

I am exercising at lightly active levels (get my 10000 per day, slow run a couple of days, hiit with light weights a couple of days and a v long brisk walk on a weekend plus background activity choices like taking the stairs).