Please can somebdoy help me with calories?

[waveafterwave7]

Hello,

I am completely new to calorie counting and need some help please. I looked at the NHS website who advised 1400 calories, I tried this yesterday and was completely shaky, head ache and no energy whatsoever to do anything.

I am 5’9, 14 stone 5lbs, and hoping to drop back down to 12 stone.

I don’t really know where to start. I’m getting a bit depressed as I’ve let myself go a bit after my children, but feel overwhelmed with all the information online.

Try My Fitness Pal. It gives you a far more realistic amount of calories. I’ve lost two stone so far, sensibly and still having treats etc. I find if you start too low, it’s much harder to drop more calories if you hit a plateau.

I think that's a bit low. Try 1750 but be strict. And do a bit of walking and other exercise.

First you need to calculate your TDEE, that's your Total Daily Energy Expenditure. In other words, how much energy you need each day, based on your height, weight and activity levels.

Then, to lose around a pound a week you need to take 500 calories off your TDEE, to put you into a calorie deficit.

There are calculators online that can work out your TDEE. Assuming you don't do any formal exercise, the online calculators put your TDEE at around 2,040 calories. So you would be looking to stick to an average of 1500 calories a day to lose a pound a week.

If that's too hard to stick to, then try 1750 calories as the PP has suggested. You will still lose weight, but at a slower rate of around half a pound a week.

Maintenance would be 1800 if sedentary edit to add based on https://tdeecalculator.net/result.php?s=metric&g=female&age=40&kg=76&cm=175&act=1.2&f=2

assuning female aged 40 ( being male would make a big difference)

so 1400 would be a reasonable starting point

more if you are very active

shaky means often low sugar levels - a single jelly baby would be a quick fix - takes about 5 to 10 minutes

or a better fix would be to look at your diet and check that it’s nice slow release . avoid white carbs and processed foods. Perhaps avoid fruit till this settles.

See if your body work better with 6 small meals or 2 large ones - it’s very individual

What did you eat op?

@aswarmofmidges the OP isn’t 76kg, she’s 201 pounds which is 91kg.

TDEE minus 400 to 500 calories

I had 2 eggs and a small slice of brown toast for breakfast, and an apple.

Fish, rice and veg for lunch

and then more fish and potatoes for dinner

Try electrolytes first the shakiness. But it could be sugar withdrawal. I have to go to 1200 to lose weight. I’m 62 and it’s tough!

I’d cut down on the carbs and up the protein if you’re feeling shaky. I’d say 1400 sounds about right. Aim for a minimum of 100g of protein a day - ideally around 135g. I use chatgbt a lot to come up with high protein and low carb meals.

And when did you feel shaky ?

brown rice or white? Skin on or off potatoes ( they might be best cold )