If you're 5'4'' how many calories do you eat to maintain weight?

[CeffylCoch]

As title says really. I've lost nearly 3 stone since the summer, and have just another few to go after not tracking over Xmas. I'm currently 9stone 4lbs and want to get to just under 9stone before maintaining. My weight has always gone up and down, but I am determined not to put it back on this time.
I was thinking of following a similar diet to what I'm on now during the week (1200calories) and having the weekend off. Could this work or do I need to track everything forever 😩

I’m maintaining after going from 10st 4lb to 8st 7lb (give or take a lb). My maintenance cals are 1600 - to lose it’s 1200 - over 1700 I will gain. There’s not much margin for error so I am still tracking calories - if I took two days off without tracking then I could easily eat enough to make for a gain over the week. You might be more restrained though!

I'm in the same weight band and finding the last few pounds SO difficult. I think if I really want to lose them I have to walk 15000 steps a day, 16:8 fasting and make sure I'm about 1400 kcals or under in the eating window.

Thanks for replies. It's not much calories is it? I wonder how people eat normal meals sometimes. I do have an active job and go over 20,000 steps at least 3 times a week. I also tend to skip breakfast so I can have more later on as I'm never hungry in the mornings anyway

I'm 40 and I'm finding I need less and less (but want more and more). It's very annoying!

I was around 10st 4 and 5’6 and I was maintaining around 1700-1800 a day

I got to the point where trying to get lower was absolutely impossible and making me miserable. What is the real difference between 4lbs? I am not sure 4lbs is going to be a whole new dress size it’s a number on a scale. I keep telling myself this when I am down on myself for not getting to 10st. I’m not overweight

I'm the same height as you, I've just hired a PT and he wants me to eat between 1600 -1800 calories per day. However, I have to do a minimum of 3 heavy resistance training sessions per week, 10k steps a day and have at least 70g protein. He said if calories are too low, it can sometimes hinder weight loss and actually upping it slightly but exercising more is better. Plus more sustainable. 1200 a day is not a lot, whilst some people may be fine with that, I would be miserable.

Giving up alcohol was what made it possible for me to manage on this many calories- hopefully long term. I don’t see how it could be done if getting calories from drinks. I do walk 12500+ steps a day, every day, but no other exercise.

Agree this is a big part of it. I will have a few glasses of wine at the weekend and include my calorie count there. I used to drink cider before I realised how many calories were in it 😳

Most people can burn off 1500 calories a day doing nothing, but then a lot of people underestimate how much they eat, or drink.

I would start there and see how you get on.

It is probably because your muscle mass isn't what it was and your activity levels have reduced. Try weight bearing exercise and you should eventually be able to eat more and get away with it.

And by the way OP, your BMI is 22 and perfect. That might be why you struggle to lose more weight, as you are already the right weight. If you have wobbly bits that's a muscle tone issue not a weight one.

2200-2500, sometimes more but I work
out a lot. I’m about 8 stone

I am only 5ft1 but eat 1200 to maintain a weight of 8 stone (BMI 22). I don't eat breakfast so just 2 meals and no snacks. I do drink a bit on the weekends and have the odd pudding etc. I used to eat more in my old job but now I WFH some days I barely do any steps (kids to look after in the eve). Other things that help include building more muscle as then you burn more while resting, also I find at this calorie level then even short amounts of exercise really make a difference which motivates me to do them.

I’m 5”4. Currently 10st and trying to get down to 9 st 7 but may continue on to 9 st. Currently on 1200 calories which is working.

my Fitbit tracks how many calories I burn on a daily basis (probably not that accurately) and it’s usually between 1800 to 2000 depending how many steps I manage (sedentary job) but I find if I go above 1800 I put weight on. So that’s probably my maintenance calories.

on that basis, your idea of weekends off could work as 1200 Mon to Fri banks you an extra 3000 calories to play with at the weekend

I also find Pilates and weights helpful as it all seems to sit a bit better on me!

I think its more about what you eat.
If I eat pasta, even wholewheat pasta, i know I won't lose weight for the next few days for example.

Thanks for replies. I'm 49 next month and do have flabby bits and loose skin on my stomach, but realise I'm not going to have the body of a 20year old again! I work with horses so very active job usually, but not today as frozen solid here so can't get them out

I’m mid 40s, 5’5”, 9.5 stone and maintain on 1800 calories a day. I exercise at least 4 times a week, running, gym class, weights. If I don’t exercise much/only walk, it’s more like 1500.

I'm 5'3" and try and maintain a weight of around 8st 3. I follow a 16:8 daily eating pattern and eat around 1500 calories to maintain, with one day 'off' a week when I eat whatever I fancy. I exercise about 3 times a week (running and crossfit).

I always slacken off in December for the festive period, and tend to put on about half a stone, which I spend the January and February losing again 😂

Edited to say I'm mid 40s and have definitely noticed changes in recent years around how easily I put on weight if I'm not being strict.

To maintain weight about 1100.
Am very overweight at just under 15 stone. Have lost a stone and a half since May but I've found I only lose weight if I eat around 800 calories a day which I can do if I eat the right things but I do get tired and find exercise hard work. I need to be able to exercise for my mental health so then I eat a bit more but then I don't lose any weight.

I’m 5’3”, mid 40s, currently 8 stone 12lbs. I try and keep to 1400 calories a day. I’m walk a fair bit but have a sedentary job so only moderately active overall. I don’t drink which helps.

I might eat one slice of toast and marmite for breakfast, a very light lunch eg bowl of soup and some fruit, and then a fairly ordinary but not large meal in the evening. Sometimes, I prefer to eat a large lunch and just skip dinner.

1100 is really low to maintain at 15 stone. Have you spoken to a GP, had thyroid tests etc done?

Sound more like 'skinny fat'. You would perhaps be better doing exercises that tone you up rather than more weightloss.

I’m 5ft and it’s 1,200.

Fucking sucks. If I stop counting it piles on so I have to. The more I exercise the hungrier I am!

@NoClosingTime
Yes, I had a blood test in October as I have other symptoms of hypothyroidism (tiredness, muscle aches, feeling cold when I've always been a 'hot' person, losing hair, nails breaking) but the results were in the normal range.

I’m 49 and 5’3’’, currently 9st 4lbs To loose weight I would need to eat 1100cals max and even then it would be a slow loss, to maintain weight I eat around 1600cals