I'm fem. 5' 6" 123pds (looking to lose 4-8pds), what's daily calories/fat/carbs/protein I should have?
608584
lol i am the same height and weight 140, i wish i was your size.... but if u really wanna lose it it shouldnt take long, just drink lots of water and fruit.....try exercise a couple times a week, as for the protein ect. i dont know but i would just watch what u eat and do it moderatly
639275
Weight loss only occurs when your calorie input is less than your calories output. This means if you eat 1200 calories in a day you need to output more than 1200 calories in a day. \n\nIf you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 (women) - 1500 (men) calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved if you don't have the access. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. If you have access to a gym include boxing and spin classes as well. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 (women) - 1800 (men) and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 (women) - 1500 (men) cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
523356
Weight loss only occurs when your calorie input is less than your calories output. This means if you eat 1200 calories in a day you need to output more than 1200 calories in a day. \n\nIf you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 (women) - 1500 (men) calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved if you don't have the access. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion for the next two days: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns w spinach salad & mixed vegies (no whites, carbs)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. If you have access to a gym include boxing and spin classes as well. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 (women) - 1800 (men) and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 (women) - 1500 (men) cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
436914
It is your fat % that is more important. Measure that (using a clipers) first. Ideally for women it should be 10-20% or less. \n\nDo Cardio\nEat 6 small meals instead of big 3.\nMore protein, less carb nd fat. Overall intake should be less than when you started the change of lifestyle.\nModerate weight training.\nGood sleep
394961
Take in 1.5g-2g of protein x body weight per day.  Your daily intake split should be around 40% protein, 40% carbs, 10% fat(non-saturated).  Have a good workout program and go as hard as you can every time.  Don't do cardio cause it's counter-productive and will eat away at your muscles.  But most importantly EAT, but make it clean(no mcdonald's, etc).
393473
if your a girl (day-sha-vo), i know i put in 18 yrs, your around that (16yrs if i remeber right)...\nYour Data \nMeasure: US \nAge: 18 years \nGender: Female \nHeight: 5' 4" \nWeight: 120 pounds \nPregnant: No \nBreast feeding: No \nActivity level:\n(hours/day) 0 hours - Sleep\n0 hours - Very Light / Sedentary\n0 hours - Light\n0 hours - Moderate\n0 hours - Heavy \nCalorie distribution: Fat 30 percent\nProtein 10 percent\nCarbohydrate 60 percent \nWeight goal: Maintain weight \n\n\nHealthy Body Weight Range\n\n\n\n\n\nLegend \nWeight range:  \nYour weight:  \n\n\n\nHealthy body weight range is: 108 to 132 pounds\nYou are within the healthy body weight range\n\n\nExplanation\nThis is a healthy weight for you based on your height, gender and pregnancy status.\nThe weight range does not consider your level of fitness. If you are an athlete, your weight goal based on your percent body fat would be a better indicator of what you should weigh.\n\n\nBody Mass Index\n\n\n\n\nLegend \nYour BMI:  \n\n\n\nExplanation\nBody Mass Index calculates how much body fat you have.\nLean BMI means you have a low amount of body fat. If you are an athlete, this can be desirable. If you are not an athlete, a lean BMI can indicate that your weight may be too low which may lower your immunity. If your BMI and body weight are low, you should consider gaining weight by eating more food and exercising to increase your amount of muscle.\nHealthy BMI means you have a healthy amount of body fat for your age.\nOverfat means your amount of body fat is too high which puts you at risk for heart disease, diabetes, high blood pressure, gall bladder disease and some cancers. You should consider losing weight by eating less food and exercising to decrease your amount of body fat.\nIf you are a trained athlete, your weight based on your measured percent body fat would be a better indicator of what you should weigh. If you entered a current percent body fat that is lean, you will not get a BMI calculation.\n\nNutritional Facts\n\nYour Nutrition Facts\n\n--------------------------------------------------------------------------------\n \nCalorie Daily Value 1,510 Calories from Fat 450 \nTotal Fat 50 g \n   Saturated Fat 17 g \nCholesterol 300 mg \nSodium 2,400 mg \nPotassium 3,500 mg \nTotal Carbohydrate 226 g \n   Dietary Fiber 25 g \n   Sugars 38 g \nProtein 38 g \n\n--------------------------------------------------------------------------------\n \nVitamin A 5,000 IU Vitamin C 60 mg \nCalcium 1,000 mg Iron 18 mg \nVitamin D 400 IU Vitamin E 30 IU \nThiamin 1.5 mg Riboflavin 1.7 mg \nNiacin 20 mg Vitamin B-6 2.0 mg \nFolate 400 mcg Vitamin B-12 6 mcg \nBiotin 300 mcg Pantothenic Acid 10 mg \nPhosphorus 1,000 mg Iodine 150 mcg \nMagnesium 400 mg Zinc 15 mg \nCopper 2 mg \n \n\n\nExplanation\nThe calories, fat, saturated fat, carbohydrate and protein are customized to your calorie distribution and are adjusted according to your weight goal (gain or lose) as you indicated on page 2. Note, the lowest calorie recommendation is 1,200 calories per day.\nFood labels contain the amount of calories and nutrients per serving of food. To achieve your weight goal, subtract the calories and grams of fat on the labels of food you eat from the calories and grams of fat in Your Nutrition Facts as a maximum recommended daily amount. For foods not labeled, such as fresh fruits and vegetables, the calories and grams of fat are low as long as you don’t add fat or deep fry these nutritious foods.\n\nThe remaining nutrients are the Daily Values on US food labels. With the exception of pregnant women who need 30 mg of iron per day. This level can best be reached with an iron supplement. Talk to your doctor about this.\n\nHealthy Exercise Suggestions\nThe Surgeon General has reported that moderate daily exercise could significantly reduce a number of diseases, including heart disease and cancer. Some activities that burn about 150 calories - the types of exercise defined as moder
153446
That's a very technical questions, the first thing you need is a Body fat % then activity level.\n\nbut if you're a avg size lady with normal activity level then about 1600-1700\nif a man about 1900-2000
301943
Hey Dale Im in the same predicament I am 260 and Im only 5'8 so I need to loose about 120 pounds.  Now tomorrow I am going to begin with my diet which includes counting calories under 1200 a day but you just need to make sure you eat three healthy meals a day and dont waste them with stupid stuff like sweets or eating fast food. I dont know how much exercise you get a week but try to get some walking, jogging and if possible about 15 minutes of aerobics every other day.  Its good that you quit the soda now make sure drinking lots of water....Good luck maybe we can motivate each other Richtorres_2000 IM
311292
It is recommended that about 60% of your daily calorie intake be from carbs. The typical woman needs about 1700 calories/day and the typical man needs about 2000. That means a woman should have about 1020 carb calories and a man should have about 1200 calories from carbs. \n\nRemember, 40% of a food product's cals come from carbs.
1157148
No you will not lose weight as that is far too many calories, you need to cut down to 1200 calories and exercise for at least 1 hour every day. If it was easy everyone would be in the healthy weight range. It is about discipline. \n\nIf you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
922700
It depends on your weight.  First, you need to go and find your RMR (resting Metabolic Rate)- which is how many calories you would need to maintain your weight if you did nothing but lie in bed and sleep all day.  You would need to add another 200-300 calories just for daily activities, depending on what you do every day.  Even watching TV burns calories:\n\nhttp://www.bodybuilding.com/fun/calrmr.htm\n\nhttp://www.coolnurse.com/calories_burned.htm\n\n\nEvery time you burn 3500 calories, either from exercising or cutting calories, you lose one pound.  So, in order to lose one pound per week, you would need to eat 500 calories less than you need to maintain your current weight.  You could also consume the amount of calories needed to maintain your weight, and burn 500 calories through exercising.  What works best is a combination- eat 200 less, and burn 300.  \n\nLosing body fat happens faster and more easily if you exercise (because it boosts your metabolism and curbs your hunger cravings), and even then, faster if you strength train compared to cardio alone.  One of the jobs of your muscles is to burn fat.  The more lean muscle you have, the faster your fat melts away.  The following link will tell you how many calories you will burn with each exercise, by your weight, with the amount of time you put in.  (choose, calories burned and disable your pop-up blocker):\n\nhttp://www.healthstatus.net/calculators.html\n\nRemember that muscle weighs more than fat, so if you are strength training, you may gain a little weight at first because you are gaining muscle before it will burn away your fat.\n\nHere are some tips:\n\n-Drink lots of water.  Your body will only have hunger cravings when you're actually hungry if you're properly hydrated.\n\n-Eat smaller meals throughout the day, like 5-6.  It maintains your metabolism and keeps your "machine" running smoothly.  If you happen to skip a meal, your body will think it's starving and go into famine mode: slowing down your metabolism by saving every last ounce of fat because it thinks it won't be fed.\n\n-Try to cut fast food completely out of your diet.\n\n-Your meals should consist of 25% protein, 25% carb, and 50% veges and fruits.  Add in low-fat milk as needed.
543746
Around 1200 calories per day.\nBut it gets worse, what kind of calories?\n\nYou need to make sure it is balanced enough so that as you lose weight, you don't lose your current muscle. If this happens, as soon as you come off the diet, you will gain weight back + a few pounds.\n\n\nAs stated above, it is best to consult a professional.\n\nI have a book out right now that only cost 30bucks and it covers weight loss in depth.
215310
I'm losing weight using www.sparkpeople.com. Its a very realistic goal if you want to lose 1-2 pounds per week AND ITS FREE! For me that was the most important.\n\nAlternatively you can figure out your basal metabolic rate (what your body requires you to function each day ie: breathing, blood circulation, cell function etc) and reduce your calories with diet and burn calories through exercises. \nAn example:\nIf your basal metabolic rate (you can estimate it by multiplying your weight x 10) is weight 160pounds x 10 = 1600 calories per day required to keep you alive and functioning. now this amount is if you do absolutely nothing all day. \nIf you were moderatly active you'd need 13440 calories a week or 1920 calories a day.\n\nwith 7000 calorie reduction = two pounds of of fat loss\nSo reduce the calories by 1000 a day you come up with:\n\n500 calories a day you can reduce foodwise = meaning eat 1420 calories a day\n\nand 500 calories a day through exercise = cardio vascular (biking, hiking,walking etc). you can find out how much a particular activity burns here: www.caloriesperhour.com (you can also get your basal metabolic rate)\n\nAdvice: add strength training at least 2 days a week. NO matter how healthy your diet is you will still lose muscle, water and fat with weightloss. Muscle burns fat. The less muscle you have, the less fat your body burns! \nMeasure weightloss in inches as well as actual weight, since 1lb of fat and 1lb of muscle will look VERY different even if they weigh the same (muscle is more compact and fat is fluffier).\n\n\nI wish you the best of luck and hope this was helpful.
514922
Try the BMR/RMR and activity calculators at this website:  http://www.caloriesperhour.com  You'll need to input your sex, weight, height and age to figure out your RMR and BMR.  This is the absolute minimum number of calories you should eat.  Those are the calories needed just to be alive.  There's some good explanations on the website.\n\nAnother good website is http://www.sparkpeople.com
688625
Eat fat = get fat.\nLow carb diets work faster than low calorie ones, but they eventually even out with the same results after 1 year.\n1 gram fat: 9 Calories\n1 gram protein: 4 Calories\n1 gram carbohydrates: 4 Calories\n1 gram alcohol: 7 Calories\n\nSo, obviously, if you drink then you totally have to rule that out, in whichever diet you wish to follow. Generally though, I recommend one which best suits your lifestyle and beliefs (e.g. vegetarian). Diets high in protein and low in carbs show rapid results of fat loss and muscle gain. However, the brain needs carbs to function properly.\nI think you should just healthy and exercise regularly (at least 30-60 minutes of cardio everyday, whether you're on a diet or not, it's for the benefit of your heart's health).\n\nConclusion: both low-cal and low-fat.\nSo for example, you could have a serving of Greensea's 98% fat free tuna in brine for only 77 Calories, hardly any fat at all, *AND* no carbohydrates :)\nHave 1,200 Calories at least though, otherwise you'd be starving yourself and that's no good.\nHowever, I do recommend you do a water fast (for weight loss and plus very beneficial health reasons) 2 or 3 days a week.\nIn a 24h water fast you can expect to lose 2lbs and in a 1-week water fast the average loss is 9lbs.\n\nGood Luck!
30536
Are you looking to lose weight? If so, I would highly advise against it. If you are that little and still wanting to lose weight, it sounds like you may have an eating disorder. Now at your current weight and activity level, I would say you could easily consume 2500 calories a day. You should consume at least 2000 to be healthy since you are not looking to lose weight (hopefully) and are very active. To lose much more weight and you put your health and life at risk.
190106
http://www.calorie-count.com/\n\nIf you check out that site, it will give you a free account, with a number of calories you should eat to mantain your weight, the exact percent of protein/carbs/fat isn't all that important, the carbs should be about 50-60% fat low 20s and portein in the high 20s-30s. And the site will give you a pie chart of them, and keeps track of fiber and what not. And there's a message board if you need to ask questions or just want to talk. It has a database of foods and activities to keep track of everything you eat and do. And sooo much more. Check it out. :)