How many calories ?????

Can someone please help with a question ...I am 44 and my matabolism packed her bags and left without even saying good bye...:o(  
I started Curves this last week and would like input on how many calories to eat a day. I am 5ft4in and currently weigh 140 would like my 120 to 125 weight back...before being deserted by matabolism this last 3 years....I am  right now gaining at a rate of 5 pounds a year with no drastic changes to my lifestyle except aging. I am not on any medication or hormones.....any help would be very nice.!
Thank you.

[fearfactor]

I have heard that eating 1200-1400 calories per day will cause a weight loss of 1 to 2 lb. per week.  Good luck on your weight loss!

[peekawho]

There are a couple of good, sensible websites that can help you determine how many calores you need according to your lifestyle.  Unfortunately, we are not permitted to mention them here.  I've tried before and the posts were deleted.  

One of them is similar to "kalorieking.com", only with the first letter changed.  The other is similar to sparkpeopl.com, if you add an "e" to one of the words.  

The first is a pay site, the second is free.  

Whew!  That was hard!  In general, I agree that 1200-1400 a day would be in the ballpark.  I want to try Curves, but I'm too lazy right now.  

[Aruba417]

I'm also 5'4" with a goal weight of 125. I've lost 16.5 lbs since Jan 1st. I am eating between 1000-1200 calories a day. No more, no less. And I have also cut out all bread (or anything made with flour ie. crackers, cookies, etc); and have cut out all sugar. That "king" website Peek mentioned is what I've used to help keep count of my calories...but I used the book form. Very very helpful. And don't forget to write everything down so that you know exactly how much you're eating! Good luck!

[decaff]

Thank you for all of your help! I will check out those websites....started week 2 on curves and watching my food intake ....whew didn't realize how many calories are in FOOD!!!!!   heehheeee  :o)   Sugar is my downfall plus I'm a snacker. I have never liked to eat big meals at one sitting ...popping something in my mouth all the time ....oh well time for a change because a u-haul is following me around instead of my rear.....lol again thanks for the help!

[live4fitness]

I figured out your calorie intake

BMR-1358

TDEE-1867

BMR what your body burns at rest, TDEE what your body burns with your activity

So you need to bump it down ~ 500 calories.

Eat ~1350 calories a day. You will need to zig zag your caloreis from time to time so your body won't adapt.

Good luck

[Aruba417]

I know what you mean...I was amazed at how many calories were in stupid foods that didn't even keep me full! Here's a yummy tip: If you like spaghetti, instead of noodles, put your meat sauce on some spaghetti squash instead. It's pretty darn good! Also - I'm a snacker, too! So if you want low-calorie snacks, try rice cakes, sugar-free yogurts and sugar-free jello! What I try to do is eat 300 calories for breakfast, 100 calories for a snack, 300 calories for lunch, another 100 calorie snack, and 300 calories for dinner. There's an easy 1200!

[decaff]

WOW , Thank you for you help in figuring that out...I was going to guess and go at 1300 to see if anything happened.  To the person that eats 300 calories at a meal and 100 for snack ...can I ask for a sample of your 300 calorie meal  menu....I can't even get a sandwich to fit into that catagory ....:o(
Thank you again!

[peekawho]

Sure you can!  I strongly urge you to visit the websites I tried to describe, they have awesome recipes and easy ideas.

  

[Aruba417]

That was me! :) Sure - here's a sample, but make sure you change it up...you can get quite creative! And don't forget to measure EVERYTHING...it all depends on WHAT you put in the salad, WHAT you add to green beans, and what kind of dressing you use.

1/4 cup brown rice = 150 calories
3 oz lean steak = 150

or

chicken breast = 200
green beans = 70
1 cup salad = 25
2 TBS dressing = 25
(this is 320 calories...but you could eat a smaller snack or something...that's what I do sometimes, too.)

Sometimes if you know you want a bigger dinner, eat smaller snacks!!!

[decaff]

I got back from curves this morning and have been researching computer all this time ...oh my, I will just have to adjust my way of thinking and eating.

The recipes look great ....my husband is from the  southeast and its meat, potatoes, bread for every meal.

Sorry but to be honest give me some chips or candy bar and I'm happy   ...needless to say they have caught up with me ...

I will continue to research these site you have given me and pass up the fast food line and the candy counter at least for today..one day at a time   :o)