The basal metabolic rate (BMR) and calorie calculator is an excellent tool for estimating how many calories your body needs on a daily basis depending on the amount and intensity of your exercise regime.

BMR + Daily Calorie Calculator

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This BMR calculator tool works on a proven formula and is very accurate. The calculator uses two formulas to calculate your body's daily calorie requirements.

  1. Basal Metabolic Rate (BMR) Formula
    The basal metabolic rate formula takes several variables like height, weight, age and gender to calculate your calorie needs as if you did not do any exercise.
  2. Harris Benedict Formula
    The Harris Benedict Formula takes the number produced by the BMR formula and multiplies it depending on your activity level.

The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very overweight (will over-estimate calorie needs).

1.7K Comments
Kim
Posted on: Mon, 07/25/2022 - 22:47

Hi there. I am a 54 year old woman. I work part time and hit the weights 3 to 4 days a week plus some beach volleyball, spin class and hiit Cardio. I am 64 inches and 128 pounds. I want to lose fat but also build muscle. Is it best to do 3 to 4 days of full body workouts or hit each group once a week? The latter is what I have been doing. What supplements would you recommend? Thank you for the website, it's really awesome and I have learned a lot.

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Roger
Posted on: Mon, 08/01/2022 - 10:06

Hi, Kim. Thanks for reading M&S and for the question.

This is all assuming you're healthy with no underlying issues. If a doctor says to not do anything I recommend, doctor overrides me. I suggest full-body workouts and cardio for you. If you were going to do a competition or grow, then a split would be a better choice. Try this full-body workout and run with it for at least six weeks.

https://www.muscleandstrength.com/workouts/best-full-body-workout-routin...

Supplements - Multivitamin, whey protein, CLA, L-Carnitine, and if you need energy before you train (and are healthy) a preworkout supplement. All of those can be found here on M&S. I can't recommend specific brands, but there are reviews on each product that will help you make the best choice for yourself. I hope all of this helps!

Belen
Posted on: Sun, 07/24/2022 - 21:54

I am a 27 yr old female and 174. My goal is to lose 30 pounds. What would be a good diet & work out plan. I'm a newbie to the gym and do not know the machines names or how to use them.

I do like to play pickleball for about 2-3 hours and can lose an average of 1,200-2,000 calories when I play.

I currently eat 2 or 3 meals a day with unhealthy snacks when I crave them. I'm trying to be a healthier version and will try to cut junk food/unhealthy foods.

I am a single mom of a 5 year old, so workout out on the weekends would be impossible. Are there any meal plans that would fit me but also kid friendly?

How can I start my fitness journey to lose the 30 pounds?

Thank you!

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Roger
Posted on: Sun, 07/31/2022 - 11:18

Hi, Belen. Check out this article for what you need to know about coming up with a fat loss plan that can help you.

https://www.muscleandstrength.com/expert-guides/fat-loss

As you've figured out, the unhealthy snacks have to go for the most part. Enjoying something once or maybe twice a week would be ok. But find alternatives that are better suited to help you reach your goals. Everytime you eat, ask yourself "is this helping or hurting my cause?"

Along with the fat loss guide I included, the workout on this link will be a solid choice for you to start with, and you don't have to train on weekends. Don't be too concerned with the nutrition part on this one. Follow the info on the first link for your food.

https://www.muscleandstrength.com/workouts/3-day-workout-routine-and-die...

I hope this helps, and feel free to come on back if you have any other questions.

Brian
Posted on: Fri, 07/15/2022 - 23:12

Hi! Good evening, I ama 36 male currently weighing 305 pounds. I have struggling with diet plans and prepping for a little while seen some minor results. I do a fasted cardio session for 45 minutes in the morning usually walking for 45 min to an hour. Then after work which is a office job info to the gym for 45 min to an hour for at least 5 days a week. I have been usually eating around 2600 calories a day. Haven’t notice to much fat loss, do notice muscle gain, my diet is more higher on protein lower on carbs. Because if the lack of seeing consistent result I did cut my daily calories down turn 1,600. I have dropped some weight but I notice my mood is terrible, and I am feeling hungry all day. I do feel like this may not be the right course for me either. Any insight would be greatly appreciated and thank you for your doing and providing here. Very amazing!!!

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Roger
Posted on: Tue, 07/26/2022 - 19:16

Brian, hope you're well and thank you for reading M&S!

I don't know how long you did the first routine you spoke about. It may have just been a matter of committing a little longer. 1600 was way too low and it was likely starting to affect your muscle on top of the mood you spoke about. Don't do that anymore. Go back up to 2600, add a couple of light to moderate jogs in with that walk (keep it to 45 minutes, just do a little more running), and consider some supplements such as L-carnitine and CLA. Of course, you should also talk to your doctor to make sure you have no other underlying issues. If you do, whatever the doc says overrides my advice here.

Henry Riyad
Posted on: Sat, 07/09/2022 - 09:04

I dont get it I dont know how many calories I need to lose weight

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Roger
Posted on: Mon, 07/18/2022 - 08:30
Maya
Posted on: Sat, 07/02/2022 - 23:09

Hi! I'm a 120 lb, 18 year old female just starting out lifting weights. I want to start using the Push Pull Legs split as I feel like it will help me build muscle, but I can't currently lift an Olympic (45 lbs) bar let alone load up on plates for squats and deadlifts. My gym has pre-loaded bars starting off at 20 lbs but I still struggle to bench that too. I was wondering if there were any tips to get me more familiar with lifting weights that don't involve heavy barbells but are a step above bodyweight exercises. I was also looking to get more familiar with machines like the cable machines to incorporate into my workouts if you had any tips about that. Thanks so much for any and all help!

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Roger
Posted on: Sun, 07/10/2022 - 16:43

Hi, Maya. Thanks for reading M&S!

My suggestions would be to start with machines and cables, then work up to dumbbells. Almost every barbell exercise can be done with dumbbells as well. Then, find a local trainer or friend that can help you learn how to work with barbells properly. It will take time, but you can and will get stronger. I hope all of this helps!

Eiain
Posted on: Thu, 06/23/2022 - 12:43

Hi Roger,
Last October I had a major heart attack and 6 cardiac arrests, and spent 8 days in critical care. Since then I have had to build up my body strength and activity in order to take strain off my heart which has been damaged through the heart attack, leaving me with the left side not working and a function of 39% of the heart. However, I am going to the gym 3 times a week and trying to work out at home as well as long walks with he dogs.

Because of what happened I am not sure the appropriate level to work to in order to build muscle growth. Also I have to be aware of saturated fats as that is not good for my heart. Therefore, can you advise of the best programme to follow and any suggestions with regards to dietary requirements & micronutrients.

Thanks

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Roger
Posted on: Sun, 06/26/2022 - 09:52

Hello, Elain. First off, I'm glad you're still with us. Quite a road you've been on. Bravo for finding ways to train and improve. Many wouldn't.

I might be able to help. Can you tell me what your doctor has cleared you to do and any other possible nutrition restrictions you have?
I don't want to share anything you wouldn't be able to do. I will also say that if a doctor would speak against anything I would suggest, listen to the doctor.

Tweety0610
Posted on: Wed, 06/22/2022 - 14:15

Hey Roger,

I have gained about 20lbs in the last couple years esp during the pandemic because of remote job and eating unhealthy foods. I'm 35Y Female and i want to come to ideal weight for my height 5' 2''.
1. what are the workouts that you recommend?
2. I only eat two meals a day and i need to know how to balance my diets and workouts to get the result.

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Roger
Posted on: Sun, 06/26/2022 - 09:42

Hey there, and thanks for the questions. I need a couple of my own answered so I can give you the best answer.

1. Why are you only eating two meals a day? Are you able to fit more in if needed?
2. How many days a week can you train? I don't want to make a recommendation for something your schedule won't be able to accommodate.

Amy
Posted on: Tue, 06/21/2022 - 14:24

Hiya, I’m struggling with this and really hoping for some advice!

An app I use has been suggesting 1200 calories a day which has been helping me lose weight but I tend to just yo-yo.

This calculator is recommending 2249 a day to maintain, roughly 2000 to lose but I’m concerned that even 2000 is going to cause me to gain weight.

I’m 5ft 4in and weigh 65kg currently, I’m going to start to lift weights and do some cardio 5 days a week and want a rough guide on what I should be consuming compared to what I should be burning??

Any help would be greatly appreciated!! It’s so confusing haha

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Roger
Posted on: Sat, 06/25/2022 - 10:02

Hi, Amy. If you haven't been lifting or doing cardio with the 1200, then you definitely need to stick with 2000. You're going to burn more calories and push your body harder, so the body will need the calories for recovery.

Honestly, you may notice a gain after the first few weeks, but then you should notice a steady and consistent decline that will hopefully lead you to whatever your goal is. Hope this helps!

Rosie
Posted on: Wed, 06/08/2022 - 11:45

Hi Roger,
I have been sat scrolling through the comments for ages and it’s so nice to see you responding to so many people! So for once I thought I’d shoot my shot and hope maybe you could help me!
I am a 23yo, 4”11 (140cm) female. I want nothing more than to get leaner and loose body fat, as well as keep my muscle and eventually build muscle, without looking bulky or broad at all. I am sat at around 1350 cals a day, with 5-6 days of exercise, mostly lifting weights - minimal cardio at the moment. I struggle to push myself to the limit in the gym and that is something I am working on. But I am just not seeing the results. I feel because I am so short, I cannot eat any more calories than what I do, but I know my metabolism isn’t the best!

I am constantly doubting if what I am doing is right, which is why I have failed so many times in the past. I have been eating in this deficit for around 3 months, with a few wobbly days off diet with binge eating. I aim for 120-140g of protein a day with equal amounts of carbs, mostly low fats.

Where am I going wrong, or do I just need to be more patient & consistent?

If you’ve made it to the end of this, thank you! Haha.

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Roger
Posted on: Thu, 06/09/2022 - 08:36

Rosie, I made it to the end, and I'm so glad you finally pulled the trigger. We're here! Now, get comfy, because you're going to be here for a minute.

First thing first, if you don't believe you're capable of doing it, it won't happen! So right now, you need to shift that belief system. From here on in, this WILL happen! Second, whatever strategy you pick going forward, you MUST believe in it and give it your ultimate commitment. Anything short, and you're doing yourself a disservice and setting yourself up to fail. I know a lot of that was very motivational speaking-ish, but it's fact.

Now, for the next couple of months, here is your new training routine. https://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-defini...

You will need to get acquainted with that cardio as well. Adding this could be beneficial for you. Do this in the morning or after the weight training, depending on your schedule. https://www.muscleandstrength.com/workouts/best-hiit-workouts

Nutrition. Up the fat (you didn't say what you were eating), and decrease the carbs down to 100 a day. Protein should be at 140 to 150. This should be more balanced and help you. Eat protein first with each meal, and cut carbs in the evening. Treat yourself once a week, but NO BINGE EATING!

Rest - you have two days off with these programs. Take them and focus on recovery - stretching, yoga, massages, whatever you can do, do it. Also, sleep well. That is paramount.

Supplements - I didn't see any in your comment, but caffeine and CLA are good starts. Whey protein isolate would help you as well.

Hope all of this helps, and best of luck. You can do it. Just be patiend and go all in!

Roger

Holly
Posted on: Tue, 06/07/2022 - 18:28

Hi, I was wondering if you could give me some advice. I'm a 25 yo female, 71kg and 170cm. I went from an active job to an office job and gained a lot of weight (6kg in a couple of months). My partner does powerlifting and I have been going to the gym 4 times a week for 2 months doing weight lifting, which I love!
However my weight has stayed the same, I can see a bit of muscle definition but I still have quite a lot of fat which isn't going. The calculator said my maintain calories should be 2364, so defeceit should be 2214? I've been sticking to 1500 cals a day plus the calories that I burn in the gym, it's this too low?
Thanks for your help

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Roger
Posted on: Thu, 06/09/2022 - 08:20

Hi, Holly. Yes, that was too low and your body is fighting back. You may have to take a step back in order to take two forward. Give yourself a few weeks to eat a surplus in calories, such as the maintenance amount. Keep training and doing cardio, but eat more. You may gain a couple of kilos, but once your metabolism is reset, you can start decreasing your calories by 200 a day per week. So, Go from 2300-2400 down to 2100-2200. When you decrease calories, increase cardio by five minutes a session. If you've been doing 20, go up to 25, and so on.

Finally, supplements such as CLA, Carnitine, and caffeine can help your cause. If you've been taking these already, then stop those temporarily as well.

Last, but most important part, sleep as well as possible. Eight hours minimum, and make that priority number one. If you're not recovering, you're going to be spinning wheels and going nowhere.

Bhanu Mh
Posted on: Fri, 06/03/2022 - 18:13

Hi, I’m a 36 year old female weighing 90 kgs. My BMR here showed 2252. I’m into heavy weight lifting 1-3 times a week and cardio 2-3 times weekly as well. However it’s hard for me to keep up the workout routine as don’t have proper sleep patterns. I wish to utilise your 12 week fat destroyer diet plan. My only concern is during the low carb days the recommended calorie intake is so low as 1200! Is that safe? esp with my workouts .

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Roger
Posted on: Wed, 06/08/2022 - 09:51

Hi, Bhanu. First thing first, if you don't correct sleep issues, you're spitting in the wind. Nothing that I suggest here will help because sleep is the foundation of your recovery.

Now once you address sleep, I agree that 1200 is low for Fat Destroyer. Shoot for 1800-2000.

Olly
Posted on: Fri, 05/27/2022 - 21:07

Hello, I just started my weight gain journey and I have been gaining a lot of fat and bloated tummy. I work out 3-4 times a week and I’m not really impressed. This is my 3rd week. I know that I’m doing it all wrong. I just need a bit of help. Maybe a plan to maximize the gains. I honestly don’t know.

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Roger
Posted on: Fri, 05/27/2022 - 21:14

Hi, Olly. This guide should help you learn how to build mass the right way. Read and apply the principles that are offered here.

https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...

Leiann
Posted on: Tue, 05/17/2022 - 20:54

Hello! I am scrolling through these comments and I’m impressed by all of the good advice you are giving to so many people! I thought I’d ask you a couple of questions too - thank you in advance if you have time to field my questions,

So I have a lifting background and had my 4th baby 6 weeks ago. Right now, I’m at 175 and my goal is134 ultimately and just really strong. I am toying around with starting a muscle building workout to gain some strength after having the baby - I was lifting throughout my pregnancy following Jesse Hilgenberg’s pregnancy workouts.. My fist two babies I did the keto thing to lose weight and it took me an entire year to get back to my normal weight and then I started weight training but I’m looking for a new approach if possible and am open to ideas. I have a decent gym home IMO and am definitely not sleeping very well yet but I’m working out 4-5 days a week now. I have no health issues and it’s safe for me to workout now. I am breastfeeding which can help with the weight loss if I do it right because I burn so many calories.

Which program do you recommend? I want to try something that doesn’t cost a lot because I have certain likes and dislikes re lifting moves so I tend to swap similar lifts. I really am enjoying kneeling squats these days for example and especially during pregnancy because I felt a little off balance on my feet and felt I could push a heavier weight.

The calorie amount is a little confusing for me too. With Jesse’s program I was tracking macros and I saw some great results doing that but 180 g of protein is a little aggressive for me. I’m 5 3, 175 currently and usually am at 135, and 41 years old.

Thanks again.

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Roger
Posted on: Tue, 05/24/2022 - 21:36

Hi, Leiann, and thank you for the details. It will help.

First thing first, gotta get that sleep in order, which I know is tough with a baby. Keep in mind that things will be a little tougher until that gets right.

I believe this will be a great first program for you to run. I don't know what equipment you have and which exercises you don't like. So, I will suggest going to the M&S Exercises page to find those you can do in place of those on here that you can't.

https://www.muscleandstrength.com/workouts/muscle-and-strength-womens-fa...

I'm actually goint to also say that if Jesse's numbers worked for you last time, try that again starting out now. I do think 150g of protein would suffice instead of 180.

Most importantly, consistency with the nutrition and effort with the workouts matter most. When it's time to go, give it all you got!

Leiann
Posted on: Wed, 05/25/2022 - 14:12

Right, ordering SNOO now - have been on the fence and the warning is helpful re sleep. Started day one today. The workout looks great, I can do pretty much everything with what I have except the leg presses - thanks!

Bridget
Posted on: Mon, 05/09/2022 - 15:09

Hello,

I am turning 25 and am at 180lbs. I worked out hard about two years ago and hit 150 from 290lbs. But slowly have gained it back. My trouble comes from nutrition, I want to lift weights and also do cardio, how much protein should I be getting a day? And it's 1500 cals/day a good place to start? Too much or too little? Id like to get back to my 150 with more muscle.

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Roger
Posted on: Tue, 05/24/2022 - 21:30

Hey Bridget, let's start with some questions for you.

1. How many calories are you eating now?
2. Are you training now?
3. Do you know your bodyfat?

This will help me give you the best answer possible.

Ella
Posted on: Sat, 05/07/2022 - 17:08

Hello,
I am a 18 year old female and I have been quite active with sport my whole life. I have been ill and on bed rest for the last 3 weeks and as a result I have lost both weight, muscle mass and tone. I feel a bit lost as how to get back to exercising in a way that will efficiently help me gain back what I have lost. One of my main queries is regarding diet and what I should focus on when aiming towards muscle gain.
Any suggestions or tips would be really appreciated.
Thank you !

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Roger
Posted on: Tue, 05/24/2022 - 21:23

Hi, Ella. First and most important, speak to your doctor to make sure you can take on a program before you start. Health first!

After that, read this and apply it. It will be a big help.

https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...

Angie
Posted on: Wed, 05/04/2022 - 22:06

Best time to take Creatine? Before or after a workout?
I workout daily at 6am. Take my Amino Cuts pre workout, then my Ali max post workout with Creatine. Should I switch this up?
Also… morning workouts on an empty stomach and eating afterwards?
Yes ir no?

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Roger
Posted on: Fri, 05/20/2022 - 21:37

Take creatine after workouts, Angie. It will kickstart recovery. The routine you shared looks good to me.

As for morning workouts, cardio is ok, but you should eat protein at least before you hit the weights.

Beth
Posted on: Mon, 05/02/2022 - 14:46

Hi I am 53 and weigh 171 and am 5’1” I had a stroke 4years ago and have no use of my left arm and limited use of my left leg and walk with a cane

I would like to get back to my pre stroke weight of 135 and gain muscle tone
Any advice would be appreciated

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Roger
Posted on: Fri, 05/20/2022 - 21:36

Hi, Beth. Have you been cleared for any physical activity by your doctor? Please let me know before I make any suggestions.

Lamar Sample
Posted on: Mon, 05/02/2022 - 02:27

Hi Roger,
The calculator gave me 3158 in order to maintain weight, I have been doing 1800 calories daily and working out doing weight lifting and cardio 5-6 days a week. I am noticing some minor physical change, but having trouble with weight loss. I have been doing this for about 7 weeks now. Any suggestions?

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Roger
Posted on: Fri, 05/20/2022 - 21:34

Hi, Lamar! I think you went too low with the calories. As a result, your body is now fighting back by holding on to whatever you're giving it. Going any lower would be counterproductive at this point. I actually suggest taking a week off, going back up to the 3,000 range. This will prime your body for more productive sessions. After that week, start back with 2,400 while increasing your cardio per session. In the short term, it will appear counterproductive, but in the long run, you're going to get back on track.

Pat
Posted on: Sun, 05/01/2022 - 18:08

I am a 58 yo male! I was working out routinely for a couple of years, now it seems like it has all gone south! I had neck fusion in 2017 c4,5,6, right shoulder replacement 2021 as well as right wrist scope for arthritis! I can not do any push ups and have limited range of motion on shoulder for dumbbells! Currently having neck issues again c7,T1! What the heck do I do? Also first heart attack was at 32yo!!!! Need to lose fat and want to look lean and cut! Any recommendations for a workout?? Thanks!

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Roger
Posted on: Fri, 05/20/2022 - 21:28

Hi, Pat. Need to know that you've been cleared by your doctor and what other issues you may have dealt with before I can answer this one.

Hannah Thompson
Posted on: Fri, 04/29/2022 - 22:18

Hi! I have some questions on my macros. I am a 25 yr old female, 125lb 5’0. I have been eating around 1400-1500 cals/day carbs 40% protein 35% and fat 25% (which I go over a lot!) I have been strength training for two years but recently have been focusing on training for a half marathon. I am wondering if I should be increasing my cals on days I run 10+ miles or all over increase my cals and by how much? I have been having issues with feeling nauseas post runs despite drinking electrolytes during my run.

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Roger
Posted on: Thu, 05/19/2022 - 20:45

Hi, Hannah. Yes, you should absolutely increase calories while training for a run. The number of calories you're burning is much higher, and your body will need some to recover from the toll of the miles you're putting in. Bare minimum 2,500 calories a day. 3,000 would be a good number, but I know that would be a shock to the body. So, start gradually increasing by 200-300 every few days until you get to that number.

Lynn
Posted on: Fri, 04/29/2022 - 15:34

Roger,

I am a 52yo female at 158 and 67.5 height. Calculator says 2190 for calories at maintenance. Would like to drop to around 150. I am doing the 4 day PHUL from M&S as well as walking and Pilates.

An ‘expert’ (certified nutritionist) told me to eat 1400 calories and only more if I burn calories during the day - and only whatever my workout calories curbed so I could add 200 if I lift, but that doesn’t seem right especially as that assumes my workout is first thing. Another trainer suggests 1676 each day.

Would a 300 calorie reduction (~1890) help me reach my goals while I still work to build muscle or should I reduce more? I am okay with a slow loss if I can keep building.

Thanks.

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Roger
Posted on: Thu, 05/19/2022 - 20:42

Hi, Lynn. 1400 seems a little low to me. If you had to drop the weight quick for an event or something, that may be necessary, but it wouldn't be the most healthy way in my opinion.

I would say 1800 is a good number. After a few weeks, drop around 100 more and bump your activity up gradually along the way. Check back in and let me know how you're doing, and we can always adjust based on the progress.

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Roger
Posted on: Thu, 05/19/2022 - 20:42

Hi, Lynn. 1400 seems a little low to me. If you had to drop the weight quick for an event or something, that may be necessary, but it wouldn't be the most healthy way in my opinion.

I would say 1800 is a good number. After a few weeks, drop around 100 more and bump your activity up gradually along the way. Check back in and let me know how you're doing, and we can always adjust based on the progress.

Tatiana
Posted on: Wed, 04/27/2022 - 13:16

Hello, I am a 28 year old female and prior to COVID, I was in good physical shape and my level of fitness was decent. Over the last ten years my weight has fluctuated tremendously. I’ve been everywhere from 120 lbs to 155 lbs and now I’m back down to about 140lbs and I am 5’4”. I feel very frustrated because I am eating well (80/20), about 1800 calories a day, weight training 4-6 days a week, and walking 2-4 miles 4-5 days a week, but feel I am not seeing the results I want. I want to lose fat and build my muscle back but I fear I may never get there again. I have found that at my healthiest and most lean, I was about 125-130. I’m just not sure what to do anymore. The calculator told me I require 2221 calories a day to stay at my current weight. But I do not want to stay at 140, I would like to get back down to 125 lbs. What do you suggest?

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Roger
Posted on: Thu, 05/19/2022 - 20:40

Hi, Tatiana. And sorry for my delay in responding. Was locked out of the system for a short bit.

Since 2,221 is maintenance, drop down to say, 1,900 and start there. Make sure you gradually (as best as you can) slowly increase activity during this time as well. The combination will help you start working your way back down to 130 at least. Start with that goal for now, and expect to drop around a pound or two a week.

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Roger
Posted on: Sun, 06/26/2022 - 09:39

You may need to kick those walks up to jogs, or at least alternate jogging and walking if you can't go the full distance. Cutting more calories than you have at this point wouldn't be beneficial. So, start looking to burn more when you're training. Moving faster on cardio and doing things like circuit workouts could help with that. You may also benefit from supplements such as CLA, Carnitine, and an energy supplement.

Tatiana
Posted on: Wed, 06/22/2022 - 13:05

Hello Roger,

Thank you for the response. Unfortunately, this is what I am doing and I am not losing any weight. I look a little better but I don’t seem to be shedding much fat. I even went down in calorie intake to about 1200-1600 a day. Is there anything else you can suggest?

Vanessa
Posted on: Mon, 04/18/2022 - 10:31

Hello Roger, first of all thank you for the information and willingness to answer so many comments!
I’m a 38 year old female, just had my 6th child last year and struggling to lose extra post pregnancy pounds. I’m currently 158lbs and 5’3”. I have never been one of those women who has a baby and the weight just falls off, I’ve had to work for it but I usually get back down to my 130 lbs body within a year. That has not been the case this time, not sure if my age is a factor, probably changing hormones since I’m a female and also just stopped breastfeeding too. I workout at least 4 days a week which include a variety of 2-3 HIIT workouts, some weights and walks with my kiddos. My calculations show that I should be taking in 2263 calls to maintain but I’ve been trying to stay at or under 1400 calories for the last 6 months - should I be eating more to see results? Or should I be incorporating some high calorie and low calorie days?
Any suggestions would help. Thank you!!

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Roger
Posted on: Thu, 04/28/2022 - 21:08

Hi, Vanessa. Thanks for the question and all the info to help.

It isn't easier to lose weight at 38, but it's still certainly possible. Hormones may be a factor as well, but it's hard to say specifically. Unfortunately, the fact that you stayed so low in calories for so long may have made your road a little harder. My suggestion would be to bump up to your maintenance calories for a couple of weeks (yes, you will notice a small gain from this), then slowly decrease calories by 100 every week or two. Are you taking any supplements, or has your doctor said no to that? Also, when are you doing the cardio? Adding a 15 minute moderate-effort session every morning may help you as well. If you can take supplements, CLA and Carnitine will go a long way in helping you as well.