How many calories???

[FortyFiveFitty]

With the following stats, how many calories would you eat to lose a few pounds:

5ft 8
10st 10
TDEE = 2150
Gym 4 x week

I’m aiming for 1500 a day and eat between 12-8pm (I’d like to stick with fasting this way as it stops me snacking mid-morning and in the evenings)

However I’m now at a standstill and have maintained my current weight for a few weeks now) and that’s with no booze or takeaways for 2 weeks!) 😊

If you calorie count, I just wondering what you all eat and if I’m actually eating too many or few (?) calories for my height/weight.

Definitely wouldn't drop lower than that. That is a pretty steep deficit. No such thing as too few calories so I wouldn't worry about that, unless the low number is meaning you are struggling to adhere, in which case it's a behavioural issue not a science one if that makes sense?

FWIW I am 5'5" and 9st and I can lose on 1600 a day so you definitely should be able to in 1500. How is your daily movement? Do you track your steps? Also do you weight your food and track every single item?

That TDEE seems high. Have you double checked it?

Yes, I tend to weigh everything although I suppose I could be 100 calories out either way each day.

I don't always get 10,000 steps in each day (WFH) but do a 45 min fast run, 15 min fast spin and weight when I'm in the gym (4 x per week)

I went on the TDEE calculator and got that result with my stats but actually it does seem high now you mention it!

One pound = 3500 calories.

Reduce your intake by 500 calories a day and lose a pound in a week.

That drops her down to 1000 calories a day??

Maybe change what activity level you put in to the calculator?

Personally I wouldn't be going below 1500 with that level of exercise. Are you taking measurements and pictures instead of just tracking with the scales? I am guessing if you are weight training then you are also building muscle mass. I would ditch the scales or use them alongside weekly pictures and measurements

I'm the same height and have gone from a similar weight (slightly heavier) to 9 stone 5 over the past year. I don't do any intense exercise just walk a lot- and I eat more than 1500 calories a day. If I was you I'd aim for more around 1700 a day.

Mumsnet is the place to tell you that unless you're doing 6 hours of cardio and eating 600 calories a day you can't lose weight.

This is what I was going by:
5ft 8
10st 10
TDEE = 2150
Gym 4 x week

You've only got a little weight to lose and your TDEE does seem quite high. Perhaps aim to lose 2lb a month or less, realistically.

I think you’re eating too little and doing too much cardio.
Have 1600-1700 calories and do more strength training.

Thanks for all your comments.

Having read other of threads on here about weight, I did wonder whether I'm actually not eating enough for the exercise I do. I know it's a total estimate but my fitbit says I burn 600-700 calories per gym session so I wonder if I'm affecting my metabolism by reducing my calories too much?

Bloody Hell, it's a minefield out there 😮

And to a PP, yes looking at my waist for example, I've definitely reduced the bloating there by not eating as much as I did so really I should probably ignore the scales and go by what I look like. Easier said than done though!

I think your fitbit might be over estimating if it says you burn 600 to 700 calories per gym session.

I've just googled quickly and even running 5 miles only burns 500 calories.

Are you over estimating your workouts or underestimating your calories?
Are you eating back calories you have burned ? If you log on MFP it gives you extra calories. Many people have reported not losing if logging exercise.

As a total non exerciser I was losing weight at 1,500 cals.

Possibly, so I don't tend to rely too much on my fitbit although Google does say:

Running 30 minutes at a vigorous 10mph (6 min/mile pace) burns: 453 calories for a 125-pound person. 562 calories for a 155-pound person

Which is about right as I run a 6mph mile for 45 mins.

It's just frustrating as I did lose 6-7lbs when I first started fasting and calorie counting but it's plateaued lately.

Probably my age 😨

How long have you plateaued for?

Ignore the number on the fit bit

6 min mile or 6 mph? They're not the same.......

What are you doing at the gym? If you're just doing cardio I'd suggest reducing that and doing weight training. Also, going by your stats you're not overweight so I wouldn't rely too much on the scales.

Take before and after pics and body measurements. What are you goals? Do you want to be a certain dress size or just look more toned? Chose a goal that's not related to the scales.

I gained 1kg in 8 weeks doing weight training 4-5 times a week and some cardio, but my shape completely changed, I lost inches, built muscle and reduced fat. I was eating around 2000 calories a day and made sure I had 1.5 times my weight in kg im protein. I'm 5 foot 5.5 and weigh 9 stone 7.

Go with measurements. Do you have soreness? Could be DOMS related water retention? Tbh at your height and activity level I really think dropping below 1500 would just slow you down.

Try mixing your intermittent fasting up a bit so eat early the odd morning, fast from mid afternoon a couple of days a week. The odd longer fast.
I find that really helps.

Low carb for a while or a few days a week also helps when I’ve not got much to lose. Not sure it will work with calorie counting though.

Log all your food in MFP.
don’t log exercise.
keep calories at set level and monitor weight over 1 week. If not losing weight reduce by 200. Then log.
go on fitness volt to get rough idea of calories you need.
make sure to select female.

One week is not long enough to assess if you're at the right calorie count - definitely give it at least two weeks and weight every day

6 min mile or 6 mph? They're not the same.......

They are not and im definitely a 6mph woman! That will teach me to message without wearing my readers 😳

I think I'll ditch the scales for a few weeks and go by measurements and how I look which TBH isn't that bad. I've just become fixated on getting down to 10st 7 which is really neither here nor there in the scheme of things 🤷‍♀️

I think you're eating too little personally. At your height and weight, with your current exercise schedule, I'd be looking at eating in the region of 1700 calories a day.