Anonymous #1 3d

Female

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Anonymous OP 3d

Assuming you are moderately active during this time, about 1,700 would be a decent calorie goal. Your BMR is 1680 and you really shouldn’t go below that. To lose ≈70 lbs in 10-11 months you need to lose a little over 7 lbs per month. 3500 calories is equivalent to 1 lb of fat (500 calorie deficit = 1 lb/week, 1000=2lb/week) so you need a 900-800 deficit from ur maintenance per day to lose that much in that time

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Anonymous #1 3d

Though the gym bros on here might say something different, I am a nutrition and dietetics major and I want to tell you that that protein goal is pretty high. Not like its a super bad thing, but if you are having trouble reaching it, its okay to lower it to 100-130. The whole “1g/lb bodyweight” trend should apply to your goal weight, not your current weight. You likely don’t have the muscle mass right now/won’t have the muscle mass to need that much protein.

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Anonymous #1 3d

How do i find my maintenance Will it be okay if u told me how much calories and protein i should be .. :)?

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Anonymous OP 3d

So go online and look up “Mifflin St. Jeor Calculator.” Put in all of your info and it’ll spit out a number that should be your BMR, then add activity factor (it’ll be like 1.2-2.0) and it’ll give you your maintenance calories. I estimate your maintenance would be somewhere around 2300 or 2200. 1700 calories would be the safest number for you to eat per day. 100-130g protein for muscle maintenance/maybe gain during weightloss. So final answer: 2250 maintenance, 1700 to lose weight, 100-130g pro.

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Anonymous #1 3d

Thank you

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Anonymous OP 3d

You can technically change it every week when you lose a pound, but I would say maybe once a month check again.

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Anonymous #1 3d

Perfect imma do 1500-1700 and 130-160g of protein :)and probably change it once my weight stalls for two weeks. Imm also weigh myself end of each week :) sounds like a good plan ?

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