how many calories per day????

[Shamu1]

I just signed up for this program after struggling with WW. How do I determine how many calories a day I should have in order to make this work, I am male,  6'2, 349 and 53 years. I want to loose about 30 lbs. Please assist. thanks.

[Barb135]

The calculation is based on your current weight, height, age and activity level.  You don't say how active you are, so I listed you as little to no activity; I can recalculate, based on how many days/week you exercise.

For your current stats, with little, to no, exercise,  the calculation comes out to around 3000 calories to maintain your current weight.   Safe weight loss is considered to be 1-2 lbs/week.  In order to lose 1 lb/week, you'd have to cut 500 calories/day from your diet... A pound is 3500 calories, therefore if you eliminate 500 calories/day X 7 days, your will lose 1 lb.  It  might be easier if you cut 250 calories/day and exercise to expend an additional 250 calories, which would be your 500 calories/day.  

If you want to lose 2 pounds/week, you'd have to cut 1000 calories/day or you could cut 500 calories and expend 500 calories in exercise.  

If you are currently exercising, let me know the frequency/intensity and I can recalculate your needs.

[Barb135]

If you are really only eating 800 calories/day, you're basically on a starvation diet.  It's recommended that women never go below 1200 calories/day.

Are you only eating carbs, whether starchy or not?  Actually, starchy carbs, such as corn, peas, white potatoes, white rice, flour, etc should be avoided, or severely limited.

[Nicole623az]

800 calories a day? Or 1800?

[mstloseit176]

hi i am on 800 calories a day, 15carbs-starchy, 15 non-starchy foods,  and try n excercise one hour a day 3 times a week.

Repeat after me, that no matter how poor my eating habits are, every improvement that I make takes me closer 2my goals. Patience is a virtue, as surely as is being kind 2myself & others. I can each get there from here as long as I am willing 2continue making helpful changes. I will not let life's discouragements keep me 4m getting back on track no matter how far I fall.

There are many free online tools for determining how many calories to eat and lose weight while maintaining my health. I searched for "calculator for caloric intake for weightloss."  I gained knowledge by reviewing several.  Remember that many factors affect weight loss i.e., am I eating quality foods such as vegetables, fresh fruits, and whole foods or am I eating highly processed foods and saturated fats.  I can get there from here either way, but one way is far superior!  Also, am I drinking AT LEAST 8 glasses of plain water DAILY? I aim for one gallon.  Drinking water is a gr8 way to start the day and kick up my metabolism. Am I moving my bowels several times a day? Am I eating small meals and spreading them out over the day? Am I eating during the daylight hours or after dark which is A MISTAKE FOR MOST OF US. I have found a good rule of thumb is the diabetic recommendation for the number of carbs to eat at each meal/snack. Am I drinking alcohol, sodas, coffee, tea, or other flavored drinks? Am I getting 6-9 hours of sleep a night? Am I keeping current my diary of what foods I am spending my "allotted calories." I decide where 2start and then I keep making adjustments as I become more familiar with my body and what it takes to take better care of myself TODAY. There is no shame in missing the mark; EVERYONE DOES. I must remember 2encourage myself and stay away from people who discourage me knowing that I can get there from here. It is important to make the journey as pleasant as possible. I must be kind and loving.  Only then is the journey worth travelling.