can someone please help calories ?

Posts: 33,298
1/24/13 11:37 P

I haven't had any withdrawal symptoms, and I have tasted diet coke since and found it tastes like dirt!

Posts: 560
1/24/13 3:12 P

Unident- Thank you!! Wow may seems so far away for 7lbs. But guess your right its better to lose at a slow rate then to much each week. Good job on 122 days of no diet coke. I also cut it out last month myself so glad I did. The first few weeks I had headaches, but i'm ok now!

current weight: 138.0

138 134.75 131.5 128.25

125

Posts: 33,298
1/24/13 1:34 P

At those stats, your BMR works out to be 1382. It's 1660 with daily activity factor.

As Heather said, you factor about 3% of "weight to lose" per week for a good healthy rate. But you can allow about half a pound as a minimum rate. You have 7lbs to lose, so that's 0.21lbs a week, well under half, so go with half a pound a week as your maximum rate of loss. That means set your goal date for those 7 pounds as May 3.

One thing I often suggest with so little to lose is to set yourself up as maintaining your goal weight instead of weight loss. Tell the system how many calories you burn in exercise, but also set start and goal weights both as 125, and put your goal date as January 2014.

This will give you a "range" to maintain that weight. While getting down to it, rather than eating mid-range, simply eat at the lower end of that range on average. Eg if you get 1700-2050 then eat 1600-1800 most days.

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1/24/13 11:41 A

I like sp for giving me a planned menu... awesome sp...

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1/24/13 10:51 A

Update your fitness goals with how often you're working out (ideally how much you're burning.) Update your goal with a reasonable weight loss goal. Aim to lose no more than about 3% of your total remaining weight goal, or 1% of your total weight; if you're over 200 lbs, 2 lbs per week is safe and reasonable. If you're 150, not so much. :) You will lose more slowly the less you have to lose, until within 10 lbs of your goal weight you're aiming for .25-.3 lbs per week.

If you're interested in the math, you'll find out how to do it here:

www.sparkpeople.com/resource/calorie_calcu
lation101.asp?

but you don't need to. This is how Sparkpeople does its calculations. Enter your info, and Spark will wave its magic wand and do it for you. :)

current weight: 186.0

211 197 183 169

155

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1/24/13 10:03 A

The ranges SP gives you are for weight loss. That's the beauty of SP - no math is required. Just put in your information and follow their guidelines.

current weight: 110.0

160 147.5 135 122.5

110

Posts: 560
1/24/13 9:57 A

I am horrible with math and trying to figure out how many calories I need is a pain for me. Can someone please let me know how many calories I need to lose weight. I am 29yrs old 5'3 132 and would like to get down to 125. I don't workout that much either. MAYBE 3x a week. How many would I need to lose weight??

current weight: 138.0

138 134.75 131.5 128.25

125