Help with losing weight

[ilovemydog123]

Hello please help I've tried to work out how much calories to eat on webpages
But they all vary
Could someone work it out for me
I'm age 52
5ft 6
Weigh 14 stone 9 pounds
I walk 10.000 - -12.0000 steps a day
I walk my dog and I walk to work
I work in a shop so on my feet all day
I don't go to the gym or workout
My bones hurt menopausal age
Thank you xx

Hop on over to youtube and watch one of the many videos on why calories dont count when it comes to weight loss.

And then as an older woman, take a look at some videos by Mindy Pelz, on how to sucessfully manage your weight.

Understanding how your body works will help you lose weight a lot better than just trying to count calories.

Calories do count.

I've just run the numbers for you and the BMR (so no activity at all) comes in at 1619 per day.

I'd eat 1600 a day, and allow the walking to make a calorie deficit. Then if you lose a couple of stone and need to reduce your calorie intake further, you've still got room to go down by 200/300 a day without it being ridiculously low.

Eat at least 100g of protein a day if you can or you'll feel very hungry.

Try and do some form of weigh lifting if you can to maintain muscle mass, even if very basic to start with. If you just did 20 press ups (against the kitchen worktop if the ground it too hard) 20 squats down and up (onto a chair, to slightly touch it with your bum for an instant and then back up is a good, basic one) and a press (eg. can of beans in each hand from shoulders to arms extended straight over head) would be a good start.

Thank you that's a very good use tips 😊 so I eat that amount to lose weight ? Or I eat less than that to lose weight
Your so kind thank you

Sorry @ilovemydog123 , i've been away and only just seen your question.

The 1600 calories is your basal metabolic rate, so this is the amount of calories you burn in a day if you are sitting round on the sofa.

Your walking to work and standing at work will mean you burn more calories than this. So if you eat 1600 kcals a day, and do some activity, you will lose weight.

As a very rough estimate, each mile you walk burns 100kcals, so if you walk 5 miles a day, that would be 500x7 or 3500kcals a week, which is a pound of weight loss.

What type of diet have you got at the moment op ?

I would go for half veg with each meal (eg mushrooms with breakfast) and try and fill up on protein (I’m no angel by the way but I’m getting there)

I have this trouble too. I have lost a few pounds joining a weight loss group.

BMR for OP if she had target weight would be 1440 kcal/day... if her target weight is 57 kg = 9 stone, which seems about right for 5'6".

Declining to 1380/day by time OP is 62 yo, so 1400/day not 1600/day would also be reasonable during her weight loss phase. Maybe 1650-1750 for maintenance once she reached 57 kg.