theresaherod 's dagbok, 30 aug 18

First of all, if you're asking for your amount of kcal, use the calculator of this app, if it looks like to much, eat100 por 200 kcal less, please don't starve yourself❤ 

Healthy weight loss is .5lbs-1pound a week 

Lots of people don’t like to lose weight in a healthy manner so they will probably say more 😅 

500 less than your amount to maintain for your body type 

general rule of thumb is to drop 500 calories a day to get a one pound drop. while it does not always work that way that is the basic number. You need to get your basic rdi to find out your calorie burn and then subtract the calories to met your weight loss.  

General rule for a male is -500, for a female is not -500 calories 

If you go that low, when you hit a plateau you will have to go even lower 

People don’t think about the after math, like Rosa said don’t starve yourself 

If you start at let’s say 1500 calories a day 😢 and hit a plateau -200 calories 1300 calories 😔 hit another plateau-200 calories 1100 calories 😰 and so on 

And when you want to go to maintenance your metabolism has slowed down as a way to adapt itself to new calorie intake so now for the rest of your life your maintenance is around lets say 1300 calories a day 😓😭😢 

It’s like forever you will be on a strict caloric deficit 😖 

It’s best to do your best research 😉 

a woman that has a relatively sedentary lifestyle should eat around 1200 cals a day for weight loss. For weight maintenance that woman should have between 1300-1400. But I found that when I reached my goal and went into maintenance mode--too much over 1200 a day made me gain weight, not maintain it. so I have to stay around 1200. 

Should all depend on current weight, and what sort of lifestyle you got. I just about sit on my butt all day... hahaha! So, for me to lose weight, I should keep it below 1300 calories per day, taking my current weight into account. My hubby (yes, I know he's not female!), has a lot of bodymass, and he's VERY active... to lose weight at the weight he currently is, he can have a massive 3900 calories a day, and still lose (considering he has between 1500-2000 calories just in coffee per day, it's not happening). 

it all depends on your activity level, height, body type, etc. I'm 5'10 work out 45 min a day but other than that I'm an online student sitting all day. I calculated my maintenance at 2400 to 2500 calories. I set my goal at 1900 a day but then consider exercise. I add in how many calories I burn. so I typically eat between 2100 to 2400 on days I work out 

I found a on line calculator that takes age height and activity and sex into account I think it was calculator.net 

I just posted a guideline for you, if you want to take a look at it 😉 

Actually I posted two post about calorie deficit 😉 

It depends on your weight, height, sex, and activity level. I'm 5ft1", 161.5lbs, Female and moderately active and I've been losing around 5lbs a month since May which averages to about 1-2 pounds a week. I consume (on average) around 1000 a day, without feeling any loss of energy or anything like that. I tend to eat a bit more on the days I work out. It really all depends on what works for you and there are calculators online than can check it out for you but I find those give higher results than I would like.  

I agree with Rosio19...part of the reason I dont do an extreme calorie deficit is because if I plateau then I can still adjust without going too low and it's still a sustainable lifestyle. For example, with setting my calories at 2400 on days I do cardio, if i plateau i can just go down to 2200 which is still a great amount of fuel for your body. I know some people do 1000 calories or 1200 calories or even 1500 calories but from my experience that tends to not be sustainable because it's so far away from maintenance calories that when you start eating at maintenance you're increasing your calories too much that you gain it all back. Also I tend to eat around 800 calories just for breakfast postworkout. That'd only leave me with 200 calories for the day! Lol