how many calories?

[gotthearse]

hi. can anyone help me work out how much to eat. 5'4" tall, 160 lbs. want to be 130 ish.

Some days sedentary.

Some days cycle 13.5 miles.

Some days cycle 27 miles.

Want to lose fairly quickly at least at first. Confused about calories - want to allow more on a 27 mile day - this about 2 hrs of exercise and I think i'd get jelly legs if didn't allow a bit extra. any help gratefully received!

I would advise you sign up to my fitness pal, it is free and does all the maths for you, also it let's you eat your exercise cals back :)

thedailyplate is good too

thanks have signed up!

Although calories important its not the whole story - the type of calories makes a big difference. 100 calories of say chicken breast totally different to 100 calories of sugar! Yes you need more on days with lots of exercise.

FWIW I am 5 4 and around 120 pounds - aim for 1200 calories plus extra for exercise and I try to keep carbs to under 100g and protein to over 100g.