How do i work out how many calories i really need?

R

Rosepetal

0
Hello..just been reading advice on this site and it talks a lot about calories..which i have NO IDEA ABOUT(i actually thought it did not matter).

Ok so we need six meals..i get that ( i just read lunch should be a complex carb and protein..ok).

So i weigh 64kg(yikes) and i am 160cm in height...how many calories do i need to help me loose weight? How do i work out how much calories are in food?

Now hopefully with all your advice i can start to loose the correct amount of weight instead of only 2kg in a month(so depressing).:eek:

Hope someone can shed some light.
 
Use the calculator on the following site to figure out what's your caloric maintenance level:
Estimated Calorie Requirements

Once you figure out your maintenance level, you need to eat less cals than your maintenance level to lose weight.

FitDay - Free Weight Loss and Diet Journal allows you to track your daily caloric intake and tell you how many calories contains each food.

You also need to do some cardio(running, bike, treadmill etc.), this will accelerate your weightloss.

Eat healthy, drink plenty of water. Also 2 kgs a month is pretty decent. Steady and gradual weight loss is healthier than rapid weight loss and the weight lost won't be regained easily in the long term.

Try to eat several smaller meals during the day , rather than 2 big meals.
Basically you eat 5-6 times per day including snacks, in small portions.


If you have any additional questions feel free to ask.
 
Excellent ill check those links out.
Someone else has also asked but no one has responded as yet.I'm really interested to know as well..is working out as in cardio twice a day worth it? I was doing this(only 20min through the day.then again at night ) but im not sure if it was worth the hard work or not...maybe once a day would bring the same results? Do you know?
 
great job on your success so far. dont think that 2kg in a month is bad, when in the long run, if you lost 4-5 pounds a month and you did it for 6 months, then thats 25 pounds you lost, which when is put like that is a large amount of weight loss. you could lose a bit more, but a slow cut is just as good.

for calories, sure there are all the calculators and such, but the best way is to find out yourself. eat the six meals yadayadayada hehe and then track and write down everything you eat for a week or two. Then jump on the scale. if you lost weight, depending on the weight lost, you can reduce or add calories to your diet. if you didnt lose any, you would be best to lower, or increase activity. Just make sure you are getting proteins, and fats. Carbs are important pwo, as well as eating some in the morning with breakfast or whatever, but other than that they can be reduced.

Get a multivitamin, and some fishy oils hehe. Any more question, just feel free to ask.
 
Rosepetal said:
talks a lot about calories..which i have NO IDEA ABOUT(i actually thought it did not matter).

Now hopefully with all your advice i can start to loose the correct amount of weight instead of only 2kg in a month(so depressing).:eek:

.
Click to expand...

Yes it does matter. Read read read.

What is the correct amount (of weight to loose)? You must chill. Work out your numbers, plan, do, you never fail, you simply produce results.

I really like that one.

You can do two sessions in one day if you like - I personally don't think there is a huge advantage, unless you do one in the morning (that is, in my experience, 30 mins at lunch + 30 mins in evening is as good as 1 hr in evening or at lunch)

Read.
 
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About that link..im finding it hard to full it in it says it has to add to 24hours..but mine does not add to this? Am i meant to lie lol...
 
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