You may need to experiment a little with this. Begin with about 2000 calories daily and stick with this for about 1 week. Monitor your breastfeeding results for supply. Monitor your weight loss---you want it to be about 1/2 to 1 pound weekly. Monitor your energy level, your hunger, etc.
You can tweak the calories up or down slightly to meet your needs as you monitor your results. Within you few weeks, you should be able to determine where you need to be with your calorie intake.
Hey Becky, thank you for replying! I am 5'9" and currently weigh 265lbs. I am currently exercising for about an hour 4 times a week. About 45 minutes per day of that is cardio and I try to keep my heart rate above 70% The rest is weight training. My son is 13 months and he is eating other foods, but he spends about an hour and a half per day breastfeeding. My gut says that he's still getting a significant portion of his calories from breast milk. I'm trying to introduce more solid foods, but he tends to resist them in favor of breastfeeding. At this point I'm thinking a 1/2lb to a pound. I don't have my heart set on any specific rate, I just want to be getting rid of more calories than I'm taking in, and to fuel some exercise related goals that I have. My biggest problem is that I can't run comfortably at this weight and I want to be able to start training for a 10k. Thanks. :) Edit: I just realized that my ticker is no longer accurate. That was my accurate weight before I stopped losing due to my pregnancy. So that weight is ancient! I fixed it!
2300 maybe too high even with breastfeeding. How tall are you? Can you share more about your exercise plan? How old is your infant? Is it all breastmilk? Are you using any formula or baby foods yet? I assume you would like to lose about 1/2 pound weekly?
Well I'm guessing I need to add about 300 to SP estimate anyway because I'm still breast feeding. So I''ll be at nearly 2500... I don't want to eat too few because I don't want to risk my supply. My guy is fussy enough about nursing as it is. I'm big, both tall and very over weight. Between that and working out 4-5 times a week, I wonder...
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The Spark range is definitely more correct. I don't think anyone would lose weight eating over 3000 cals. :S
I came here to ask this because I went to my gym's website to get a calorie recommendation and they suggested 3076 calories a day to lose a pound a week. When I plug my information in here, it recommends a high limit of 2100. That's a Giant difference for the same goal!!! So I'm just not sure what to think. Why is there such a big difference in recommendations?
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