calorie allowance help?

[MrsStark1]

I want to start the 5:2 diet and needed help on finding the calorie allowance.

I am 5'6/5'5 think I am shrinking lol. I weigh approx 13st, I want to get back to a size 10 so my goal weight would be around 10st ish.

I don't eat alot so find even finding 1200-1500 was hard on previous diets, so would I be able to do start at around 1200 as when I looked before it was a lot higher for the allowance.

Also i know exercise is best but would I still loose some with little activity? I walk to schools so about 1 hour a day plus weekends I walk around at work. I am going to try a dvd, running or a class soon but time is very limited at the minute and because of my weight its putting strain on my back and hips so exercise hurts at the minute to.

Hi MrsStark You can put your goal weight into the TDEE Calculator instead of your current weight and set "activity level" to "sedentary".
This should give good weight loss and will also train you how to eat for maintenance once you have lost weight.

5:2 seems to works best and be sustainable longterm with a big contrast in calories between FDs (Fast Days) and NFDs, so I would not recommend a lower NFD allowance than your goal TDEE.

You don't need to exercise to lose weight: Calorie intake is at least 80% of the weight loss for most people. Exercise is good for health, though, but maybe take one challenge at a time.

btw, It's not good to eat junk just to get calories. If you have trouble eating even as much as your goal TDEE, I suggest:

. adding nuts and avocado, because they are packed with nutrients, but quite high-calorie.
. sprinkling olive oil on salads or on bread
. have some cheese, which has lots of calcium
. add some cream to your fruit

Thanks Bigchoc.

I have tried the calculator and its at 1537 calories. I will try and come up with a menu and see how i go. My diet and eating are extremely bad so i am going to be starting off slowly to get into a better way of eating as well.

Oh and I suggest you weigh and mfp all your food and drink for at least the first week (onviously just read the label for any ready meals).
Many people are very inaccurate when estimating calorie content by eye