I need some advice

I am currently at 305lbs.. I already lost 9lbs since the beginning of January just by exercising, but the last week i have slacked off and didn't lose anything.. I have decided to start counting my calories. The problem is I don't know how many to eat.. All calculators tell me to eat like 2400 calories to lose 1 lb per week with 3 days of exercise at least.. 2400 calories seems like too much to me to be effective.. I will be exercising at least 3 days a week for at least 30 minutes to start out. But i need to know how many calories to consume.. I was thinking maybe like 1800 but i don't want to do it wrong and regret it later.. I will be 34 years old next week.. 5'5", 305lbs and i'm female.

This is a lifelong project for you. You could pick either number. Try it for a couple of weeks and see how it works for you. Then adjust it up or down.

One problem with standard calculations is they often do not account for the fact that the excess fat we carry does not burn as many calories as if it were lean muscle.

Until you try you really won't know.

I would recommend logging your food here on site and exercise and you will see where you stand. I am currently working on 1200 calories, doesn't happen all the time but usually under 1500. Just remember with each small change you make it will make a big difference. We cannot continue with the same lifestyle and expect changes; we have to make these changes....I BELIEVE IN YOU and I KNOW YOU CAN DO THIS!!!

Ok, thanks all.. I just starting logging my food today so we will see what happens after 1 week, i am going to just try keep it under 1800 for now and then adjust it down if i need to..

I too have just started (10 days ago). I have not counted calories just trying to watch the carbs. I have eaten tons of vegetables and unfortunatley it has kept me between 600 and 800 calories. Starting today I am working on eating more protein (more calories) yet still watching the carbs. I have over 150 lbs to lose. Keep up the good work.

a good regimen is calories in vs calories burned.for sure...the best i would say 1200-1500 at most...and do the 30 minutes of exercise a day ..and drink plenty of water as well..._^_^

No, you need to eat the 2400. Possibly more if you're exercising. I know it seems like too much, but think about how many calories your body burns hauling itself around all day even without exercise. Eat the food, as you lose weight your calorie target will drop & eventually you'll wish you had eaten more when you could and still lose!

I take it back, I just ran your stats through the Harris-Benedict formula and with your 30 min of exercise 3x/week, it comes out to 1925 calories per day intake to lose about 2 lbs/week. That's a great level, it leaves you plenty of room to eat foods you enjoy.

Personally I would NOT recommend dropping down to 1500 because as I mentioned, you'll have to continue dropping your target as you progress and eventually you'll have nowhere to go. You'll be at this for a while so you have to think ahead. The people who rush into it trying to get the weight off as quickly as possible inevitably hit a wall before they hit their goal and have to readjust. Doing it more responsibly will make it easier for you later, I promise.

I would recommend about 2,000 calories a day. Weight comes off quicker in the beginning, and then you can always decrease as you get closer to your goal. And, I've read that you can cause your metabolism to slow if you go below 1,200 calories.

The general rule of thumb is that you need 10 calories/lb to maintain (or get to) a weight without exercise. At 305 lbs, this means you are probably taking in about 3050 calories daily. A 2400 calorie diet is a 650 calorie deficit per day. It's still all about calories in versus calories out! There are 3500 calories/lb and a 2400 calorie diet would give you a weekly deficit of 4550 calories, which is just over a pound. Over time, you will need to decrease your caloric intake. As you lose weight, the calorie deficit will not be as much. To maintain your goal weight of 160 lbs, that will be about 1600 calories/day if you are not exercising. Good luck!

No idea about how many calories for your weight, I think it's something you will have to try and see works for you.I wouldn't go too low or it's going to trigger your body's starvation response and start storing fat.. Wanted to say eat healthy, exercise, and so proud of you for taking the step to lose the pounds even though I do not know you. I have a dear friend that I worry about because she is very overweight and has health issues that her weight is making worse and she's not taking the healthy steps to lose her weight, she goes on some unhealthy fad diet of lettuce and apples and then gains it back. Wish you success on your journey to find what works for you. I only have the remaining 30 lbs to lose to get back to where I need to be and it has been a struggle to find find what works for me without gaining it right back. I Lost 25 over the last year and kept it off for several months without dieting--just eating mostly healthy`I'm back on watching my calories to lose the remaing lbs..

Thank you all.. This 2 days of counting my calories has been tough.. but i know i will get through it.. I am finally ready to put a stop to this weight problem.. Fortunately i do not have any health problems currently such as diabetes or high blood pressure.. Hoping to stop that before it happens. I have been a stay at home mom for 11 years now and that is part of the problem. i never get out of the house. I know this will get easier. The last 2 days i have stuck to my calories.. Hopefully after a week i will see a pound or 2 drop off..

The way to figure out calories is done by taking your weight and multiplying it by 10 which gives you the MINIMUM amount of calories your body needs to sustain its current weight by doing nothing but basic functions like digestion etc.Then, you can deduct 500 calories ( which creates a deficit of 1 pd per wk) then any extra wrk you do, daily activities, exercising, etc creates even more of a deficit. So depending on how hard ur workouts are (especially if say you are weight training 5-6 days per week) you can add an extra 200 or so calories per day to help you get through your workouts and build muscle which helps shape your body and raise your basal metabolic rate.. The largest factor may be the ratio of carb to protein to fat and eating every 2 to 3 hrs to keep the fire burning. A paleo, diet where you get most of your carbs from plant sources which forces you to eat clean, and get the proper nutrients. Fat also holds a lot of toxins so as you get rid of the fat, your body is releasing those chemicals so you'll need plenty of water to aid in your weight loss! Eating more protein also taxes your kidneys so increasing your water intake is very important on a paleo diet. Your food ratio should be 60(protein), 30(carbs), 10(fat) ideally. Consistency is key, so when you slip, hop back on the plan immediately the next meal.

I started my weight loss journey around the same weight as you. 2400 is very reasonable. If you go too low, you risk
a) that it's too difficult for you and you simply give up
b) that your body gets "scared" and that you stall because you essentially are starving yourself, even if you don't feel like it.

Our bodies need fuel, also when we lose weight. It's important to eat, to get enough calories. A larger body requires more fuel. So enjoy the 2400 calories that Fatsecret suggests, and keep recalculating now and then. Over time, you will lose weight, and you will need to eat less. It's a great way to get the hang of things, so enjoy it.
I did this with amazing results.

Hi, Make it easier, don't count calories; Check out this book by Dr.Joel Fuhrman:

Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss
http://www.drfuhrman.com/
Good Luck!

I'm pretty flexible with my calorie intake. On days where I exercise more I try to eat around 1600-1700. On days where I know that I will not do much (or none at all) exercise, I keep it between 1400-1500. Just work with different numbers and see what works for you!

Hello there. Your weight will be up and down all the time this is normal. Try on changing how you exercise. Make sure you have a meal plan every week . Dont do the same thing over and over or else your body will get use to it and you will not lose anything. Also avoid carbs at night try to eat every 3-4 hours i hope this tips helps you. If you need anything else let me know

Have you tried "take shape for life"?

Do not count calories, try eating low carbohydrate instead.

This is not correct. It assumes that fat requires the same calorie levels for maintenance as lean muscle, and the present body weight is what we should use to base our calculations on.

Neither of these is true.

Our estimated caloric intake should be based on ideal body weight plus 1/5 of our excess fat.

Ideal body weight + .2 X (Present body weight - ideal body weight) = is the number it should be based on,