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How many calories a day to lose body fat?

May 13, 2017

 

How many calories should you consume in order to lose fat?  This data is for females as that is who I primarily work with.  If you are a male you can email me and I can give you similar information and a meal plan.

 

5’0”  Approximate TDEE Calories: 1520   /  weight range between: 100 and 125 pounds
 
5’1” Approximate TDEE Calories: 1580  /  weight range between: 105 and 130 pounds
 
5’2”  Approximate TDEE Calories: 1630  /  weight range between: 105 and 135 pounds

5’3”  Approximate TDEE Calories: 1680  /  weight range between:  110 and 135 pounds
                    
5’4”  Approximate TDEE Calories: 1730  / weight range between:  115 and 140 pounds
 
5’5”  Approximate TDEE Calories: 1780  /  weight range between: 115 and 145 pounds

5’6”  Approximate TDEE Calories: 1830  /  weight range between:  118 and 145 pounds

5’7”  Approximate TDEE Calories: 1880  /   weight range between: 121 and 150 pounds

5’8” Approximate TDEE Calories: 1930  /   weight range between: 125 and 155 pounds
 
5’9” Approximate TDEE Calories: 1985  /  weight range between:  130 and 160 pounds

5’10” Approximate TDEE Calories: 2035  /  weight range between:130 and 165 pounds
 
5’11” Approximate TDEE Calories: 2085  /  weight range between: 135 and 165 pounds
 
6’0” Approximate TDEE Calories: 2140  /  weight range between:  140 and 170 pounds

 

 

This weight range for some people is too low, so it's a matter of preference and what you choose to make you happy with your body in a healthy manner. That is just a close approximation guideline.  For some people that weight range is step on stage fitness model ready, for others it is just right to be at the higher end, or maybe in the middle.  Do not get too hung up on those numbers, YOU decide where you are best healthy, not those numbers.

 

TDEE stands for Total Daily Energy Expenditure.  Calorie energy needs ebb and flow daily, but it's always in that range within give or take a couple hundred calories. 

TDEE calories are what your body needs to stay the same and never lose or gain.  Anything over that is how you gain weight.   So some days you might eat under, and other days over.  If it's too much over that is how we gain.  And even though it seems like we don't eat at or over every day, we go over some days and that is why we can have a weight plateau.

So the trick for fat loss is to stay at TDEE, but also have most days during the week UNDER TDEE to lose fat.  If done consistently this is like paying off a debt.  It happens slowly over time, just like paying off a mortgage debt.  It is the consistent payments that pay it off. If you eat too low too often your hormones tend to drive you to eat too high over TDEE other days and that hinders progress.

What matters is the calories at the end of the day in the 24 hour period, extend that out 7 days, 30, 60, and 90 days for results.

When embarking on a diet for fat loss and eating at deficits, it is always good to eat up to TDEE at least one day a week to help keep hormones stable.

 

If you want to know more about meal timing and how it effects weight loss there is more on MEAL TIMING.  Beware of MENTAL ACCOUNTING with calories!

 

Have a fabulous day!  Make it happen!

 

Roberta

 

 

 

 

 

 

 

 

 

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