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Calories Needed

I am very confused on how many calories I should be eating. I've tried using different "Calories Needed" calculators on the web, and I've calculated anywhere from 1200 to 2500!

Height: 5'6"
Weight: 135
Goal: 125
Activity: 45 mins cardio (Elliptical or running) 5-6 days/week

I usually eat between 1600-1800 calories and the scale has been stuck. HELP! Please tell me where I can find out how many calories to eat or how you picked your daily calorie limit.

Wed. Aug 29, 9:09am

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You need to reduce your cardio - my trainer would say this is birning you out and you are making a huge mistake by doing so much of it. You should to more weight training. redice cardio to 30 mins 4 days a week.
reduce your calories to 1200-1300. Eat more protein, less refined carbs and sugars.

Wednesday, August 29, 2007, 9:22 AM

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I'd guess that the problem is your goal weight -- your body is telling you it's happy where it's at (and I'll bet you look terrific!). It looks like you want to reach the bottom limit of the healthy range for your height, which means that not only will those 10 lbs be a monumental struggle to lose, they'll be an even bigger struggle to keep off. So ask yourself if it's worth putting yourself through this to be a size 2.

Otherwise, I think you're in the right calorie range. Take a look at what you're eating rather than how much and consider doing things like decreasing how much you eat from your heaviest food group (usually starches or protein) and replacing it with fruit or a bit more dairy. I've gotten off a plateau this way.

Wednesday, August 29, 2007, 9:30 AM

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Take 9:22's advice with a grain of salt -- all meathead trainers say that stuff because no one hires a trainer for cardio.

Wednesday, August 29, 2007, 9:33 AM

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I'm a guy and my trainer tells me to eat protein after lifting to help rebuild muscle. But that is pretty much the only nutritional advice you should get from a trainer.

Wednesday, August 29, 2007, 9:37 AM

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In the end, its simply calories in, calories out. Cut your calories down to 1200 and you will see results. It might seem daunting but I eat about 1200 calories a day and I'm hardly ever hungry. And while I don't think there is anything wrong with the cardio you're doing - it burns calories - building muscle will also help you burn calories. Having muscle burns fat. Some simple weight bearing exercises with light weights 3 times a week could make a big difference.

Wednesday, August 29, 2007, 9:41 AM

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Not the OP but exact problem

Thanks OP, I am in the same boat, and like you I have been up and down the web, on so many sites and could not get any solid info on caloric intake.
I understand a calorie in / out. I am same height and weight, and trying to get to 130.
I do 1 hr of cardio 5 days / week (Burn around 550 - 650 cals + do weights) , eat around 1500 cals a day, and not a budge on the scale for 1 month

How low can you go, when you reduce cals? If I go any lower, I will be sick

Wednesday, August 29, 2007, 9:50 AM

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I work with a registered dietician who says that in her 20 years' experience, she has found that, for women who are overweight but not extremely obese, a calorie deficit of 500-700 per day is the most effective. Our bodies just don't like losing more than a pound a week. That 1200-calorie guideline would probably give you headaches, make you lethargic, and possibly lead to a binge.

On your exercise days, you probably use 2200-2500 calories (based on the assumption that you have an office job rather than an active one), and maybe 500 or so less on non-exercise days.

Wednesday, August 29, 2007, 9:55 AM

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This is a formula I found once and go by. Take your weight times 15. Then subtract 500-1000 from that number to give you the calories you should take in a day to lose 1 to 2 lbs. a week. Plus you need to add 30 minutes of exercise daily.

Wednesday, August 29, 2007, 9:56 AM

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What do you know? You are probably a fatty.
I kow my stuff, and the advice the trainer has given me has worked for me. 100%

Wednesday, August 29, 2007, 10:18 AM

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I agree with 9:30, you are already at an ideal weight for that height. I think you should ignore the number on the scale and focus on weight training to tighten up your muscles. Having more muscle will make you look slimmer and fit better into clothes.

Wednesday, August 29, 2007, 10:41 AM

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