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SIMONEKP Posts: 2,764
7/17/13 8:09 P

good analysis Bitterquill

BITTERQUILL Posts: 1,639
7/17/13 4:38 P

At 220lb, 23 years old, and approximately 5'5" (I just guessed), your BMR is about 1800 calories. Adding in the calories burned by a sedentary lifestyle (as opposed to a coma), that's almost 2200 calories per day. That's what you can expect to burn off in a day, at your current weight, if you're not working out. Add 300 calories of exercise, and your total caloric output is closer to 2200-2500 calories per day. So if you're eating 1550 calories per day, every day, you're getting a deficit of around 600-950 calories per day, and will probably lose 1-2 pounds per week.

(The first few weeks are touchy, though. Some people lose really quickly at first, and some people really slowly, before you establish a rhythm. And then, of course, you get plateaus later on in the process.)

Obviously some of those numbers are rounded slightly, everyone's body burns calories a little differently, and it all assumes that both your input and output are tracked accurately (which requires pretty close attention and sometimes specialized equipment), but *on average* that's how it works out.

So you are very, very likely to lose weight on 1550 calories per day, or even 1800-2000 calories per day, albeit that would happen slower and as your weight dropped you'd have less wiggle room. You will probably have quite good results at 1550 and might actually need to go higher depending on your exercise patterns. Just be patient and don't stress if it happens slower than the numbers indicate it should, because sometimes that just happens.

Edited by: BITTERQUILL at: 7/17/2013 (22:20)
HUNGRYJESS SparkPoints: (294)
Fitness Minutes: (280)
Posts: 36
7/17/13 2:59 P

Thank you everyone. I took a look at those chair exercises and they seem very effective.

TONKA14 Posts: 4,947
7/16/13 9:52 A

Many people find success eating toward the mid to lower end of their range on non-workout days and at the mid-upper range of your on workout days. Glad to hear you are healing. Perhaps taking advantage of some seated cardio and strength options every day will help keep you moving forward toward your goals until your foot is fully healed and ready to go.

Here are some links to some of our seated workout options.

11-Minute Chair Cardio Workout

9-Minute Seated Arm and Shoulder Workout

12-Minute Seated Core Workout

Hope that helps.
Coach Tanya

SLIMMERKIWI SparkPoints: (256,486)
Fitness Minutes: (41,586)
Posts: 27,280
7/16/13 3:27 A

I would be inclined to think that if you were significantly over-eating previously, then it is quite likely that you will still lose at 1550 calories, or just over ... especially if you exercise. Without knowing what you were eating before (type of food AND calories) if you reduce processed calorie-heavy/nutrition-lite food more lean protein, or fruit/veges, you will be doing your body a lot of good. It might be that you have to play around with things for a while, but I would suggest that you start by weighing all of your food (for increased accuracy) and entering it all into the Nutrition Tracker. Start with what you normally eat, because then you can see it in black and white, and make small changes while dropping your calories in small amounts too. I suggest dropping calories like this because I can tell you from experience, it is NOT pleasant suffering from light-headedness, nausea or severe hunger pains, even getting woken in the middle of the night because of it. If you gradually increase your exercise too, you will soon start to notice that you are losing weight. I suggest you don't aim for a quick loss because they go back on again, just as quickly.

Good luck,

HUNGRYJESS SparkPoints: (294)
Fitness Minutes: (280)
Posts: 36
7/15/13 9:49 P


I couldn't find the answer to this in the FAQ, so I'm asking it here.

I'm currently around 220lbs and almost 23 (next month) years old.

My calorie range that I'm allowed to eat from is 1200-1550.

I'm definitely eating more than 1550 at the moment. If I start meeting 1550, will I lose weight or just maintain my weight?

Essentially, how much should I be consuming in order to lose the healthy 1-2 pounds per week?

Also, I can't exercise that hard except a couple times around my complex. My broken foot has almost healed and I've been given the green light to exercise, but very lightly.



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