Weight Loss NHS

Correct daily calerie intake ???

Hi everyone, I have been dieting on and off but mainly on for years now.

I have finally changed my eating habits for a whole year now but have still been struggling with the "diet". I am 5 ft 4 inch. and weigh 16st, so I have along way to go. But on the plus I have lost 2 stone at ww.

Now I am cal counting with My Fitness Pal and have just completed the C25K on the treadmill. Also doing the 30 day shred. Its much easier and I dont feel as if im on a "diet".

I just want to make sure that I am eating the right amount of cals. Currently on day 3 and eating 1,500 a day. I dont want to reduce them so low that it messes up my metabolism as I have been on low cal diets for years and I know its the "wrong" way.

Any advice as I would be really grateful.


3 Replies

Have you figured out your BMR? runnersworld.com/tools/dail...

There's a link to one, but there are loads available. It tells you how many calories you'd need if you were completely inactive. So, from there you can work out how many you'd need for all your exercise, and then work out how many less will shift a bit of weight.

Hope this helps! All the best :)


I think it's best to eat as much as you can and still lose weight. You may have to reduce further as each week passes to prevent a plateau. Every month or so increase your intake for a week, not so much that you regain any weight, so that you don't get used to being on such low intake.

Keeping your carb intake to about 1/4 of your energy intake, and eating low GI carbs will help with the weight-loss by keeping your insulin levels low.


1500 calories per day would be what I would recommend for most women trying to lose weight - it really depends on your current weight though. You are right, you don't want to reduce your calorie intake to far. Safe weight loss is 1-2lbs per week, so if you are losing this much on 1500kcal that would be about right. Make sure you are getting the balance of carbohydrate, protein and fat in those 1500 calories. If you're stuck and can't lose on this, I'd advise getting some help from a dietitian. (I am a dietitian by the way!) Andrew


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