Target Calories/Day for Women
(51 posts) (33 voices)-
hfox
MemberThough it is certainly unrealistic to ask for a concrete number of calories that all women should consume per day, I am looking to see what kind of ranges you guys toss out.
As I read through the forum, it seems that some (active) MDA women may be eating as few as ~1,300-1,400 calories/day. Maybe I am overreacting here, but I find this kind of eating alarming both because it seems to be a form of crash dieting and also because I imagine that it is harmful to our overall health (reproductively, skeletally, maybe even cognitively, etc).
I know that Mark does the math in _The Primal Blueprint_ for the "Korg" family and lays out "Kelly" and "Ken's" approximate caloric needs, but I need someone to please break it down further. How do we arrive at these rough numbers?
What, for active women, constitutes under-eating? About how many calories should be enough for women who live in light of the PB? Is 1,300-1,400 calories/day actually adequate for active, primal women?
Posted 9 months ago # -
I can't answer your questions but I can tell you that I've just been focusing on keeping protein up, carbs low, and fats to be delicious and fulfilling... eating when I'm hungry... and I've been at about 1,600/day on average this week.
I've also been on the couch most of this week too (can't exercise yet) so that could have something to do with my number. Maybe it'll go up some when I'm more active.
I'm looking forward to seeing other people's response to your post!
Posted 9 months ago # -
I've never bothered counting properly, but CW tells me that I need 1300 a day to maintain, or 1200 a day to lose... I am only 5'1" though!
It's quite a challenege breaking through that mentality to allow more fat!
Is it just the case of women tending to be smaller overall?
And how active is active?Posted 9 months ago # -
Nick
MemberAs long as those people are getting adequate protein and micronutrients, and they're losing fat, I'm not worried. It's important to count burned body fat in their calorie total. On a low carb diet, a calorie intake that low doesn't result in the same type of cellular-level starvation that a low fat, high carb diet at that same calorie level does.
If you go low carb, get adequate protein, have good sources of fat, and simply eat to your appetite, you will rarely be led astray, even if you're just eating 1500 cals/day.Posted 9 months ago # -
My average is 1632 per day (looking at my fitday pie chart averages). I don't want to gain weight and I don't want to lose weight. Over the last 23 days I have held steady at the same weight since starting primal. I find that without the grains/potatos/bread, it is very difficult for me to overeat. I eat when I'm hungry and stop when I'm full. I eat more on days when my exercise is harder and I eat less on the days when my exercise is not as hard. I try to keep my protein around 100 or more, fat between 50-60%, and carbs less than 100. I feel GREAT!
Posted 9 months ago # -
Jess
MemberInteresting...
I've recorded about two weeks of my diet, and I average at about 2200 calories a day. I'm 18, 5'4, 110lbs, 14% BF... 50/25/30 ratio between fat, protein and carbs. (Although my carbs have been increasingly lower everyday..) I do intense exercise maybe about 3-4 times a week, (I like to PUSH it..), and bike ride for recreational purposes several hours a week.
According to Fitday, my "standing" activity level burns about 2270 calories.
This seems a little much compared to you ladies....?
When I consume more like 1500cals, I am almost always fatigued, lazy, and not to mention HUNGRY.
Posted 7 months ago # -
Agnieszka
MemberI don't know how much we can trust the caloric allowances by FitDay.
The software is always very generous toward me, an accomplice of my carb-crazed self, always saying, "C'mon, eat more, or you'll starve you poor thing!" It conflates all kinds of calories per conventional wisdom when calculating daily allowances.
I am 5'7'', in my early 30s, weigh 168, and, because I am in the weight loss phase, eat about 1500-1800 calories, having gone up to 1900 on occasion, on the primal diet.
Posted 7 months ago # -
hfox
MemberJess, you obviously don't have to answer this, but at 5'4 and 110lbs, are you menstruating regularly?
I'm 20-years old, ~5'6, 145lbs and, like you, love to "Push it." (I deadlift 165, began squatting recently and am currently at 125lbs and like to lift a lot of other heavy things and I'm trying to get my cycle under control).
I started this discussion because I'm trying to discover the right amount of calories that I need to maintain my period. It seems like I am eating like mad--well over 2,000 calories/day.. probably around 2,500 on some days, but so far, I haven't made any progress. It's frustrating, to say the least. I'm about to up my carbs dramatically if this continues.
Agnieszka, I also don't really trust FitDay. I've stopped using it. It's probably a decent tool for getting a very rough approximation of things, but not that great if you're looking for anything more precise.
Posted 7 months ago # -
Jess
MemberReally? I thought Fitday was a fantastic tool, I've been using it all the time now, especially to gauge where my ratios are between fats/carbs/protein, and even what my sat/poly/mon fats are..Guess I shouldn't depend tooo much on it then..
I actually posted another thread on low body fat, I really can't believe how low I've gotten in the past couple of months..And yes, I still have been getting them. They're fairly irregular, (I don't even bother trying to tell when it's coming,) but they still show up every couple of weeks.
I feel like I'm eating like mad, too! I figured the best way to tell how much calories I should be getting is to eat primal and eat when hungry. Unfortunately, I am hungry too damn often, I get tired of eating and/or preparing meals so much. But, I really can't afford to lose anymore weight..Looks like we have similar problems, hm..
Posted 7 months ago # -
eva
Memberim currently maintaining at 130lb (5`7) and eating between 2000-2500, 3000 once a week. i do intebnse excercise about 3 x a week and something less intense every day, plus walk with my dog at least 1 h a day. i have stayed the same weight +-3-4lbs over the last 4 years.
Posted 7 months ago # -
Oh golly.
The CW I have read says that below 1200 is starvation zone. However, I just came from Weight Watchers (reached lifetime in May!) and I was supposed to be eating 20 WW points a day, which, when I started tracking with MyNetDiary.com, I discovered was only about 1050 calories a day!!
So... I am 5 feet 8.5 inches tall. I weigh 144. Over the last four months, my daily caloric average has been:
Calories - 1171
Fat - 47g
Carbs - 125g
Protein - 58gI've dropped about 4 lbs in that time. 1 lb per month.
Am I eating too little? I'm really asking! I'm not terribly hungry. In fact, I feel like I eat too much sometimes. I promise that I'm not anorexic or bulimic. I'm a former Weight Watcher. In July 2007, I was 183 lbs! Believe me, I love food!
Since I'm no longer following the WW Good Health Guidelines to a tee, and have made the slow transition to primal, I've been increasing my caloric intake from 1050/day to a goal of about 1275/day. In fact, for the first week of the Primal Health Challenge, my average caloric intake was 1373! Big improvement!
I am looking to lose weight and lose body fat. My Health Challenge goal is to drop from 26% body fat to 23% - either by losing inches or weight. Ideally inches.
Thoughts? Concerns?
Posted 7 months ago # -
Katt
MemberI average 1300+ to 1900 any given day, with the majority of my caloric intake somewhere around 1600 or so. I have been keeping my carbs low and steadily losing fat, so yes, the fat burned no doubt counts in there somewhere. I eat until I make sure my protein for the day is eaten, and the eat the rest of my food until I'm full. I'm 5'3" and 222 lbs as of last weigh in. I don't feel deprived at all and I'm feeling generally well.
Posted 7 months ago # -
Tarlach
MemberYou guys who do calorie restriction do it tough.
I'm sure my wife would feel sympathetic as she eats her two t-bone steaks for dinner and loses weight.
She was on 20WW points and lost SFA. Now she eats hard core paleo (with low carb and lots of fat) with 2000kcal+ a day. She's down to about 110lb after starting at 150lb and has had two children on the way (last one 5 months ago). She does no exercise.
Posted 7 months ago # -
dragonmamma
MemberI'm 5' 4-1/2", 126-lbs, 50 year old female, not trying to gain or lose weight. My maintenance calories (for over a year) are around 2,600.
I eat primal 80-90% compliance.
Besides working out six days a week, I also get lots of daily activity in the form of walking and biking most of my errands.
When I first started losing weight several years ago (at around 170 lbs) I was restricting myself to 1,200 cals a day. I don't think I could ever do that again! At that time, I would gain weight if I ate over 1,400 cals a day.
Posted 7 months ago # -
Madame P
MemberI'm 5'7 and 140 and I average about 2200-2500 calories, although about once a week I go as low as 1000.
I walk 4-6 miles a day and do some yoga and light weight-lifting.
hfox, if you are getting enough calories, then a low percentage of carbs shouldn't matter. Healthy dietary fat is the key. If it's been more than 3-4 months, then you might want to ask your doctor for a blood test that measures hormone levels.
Posted 7 months ago # -
hannahc
MemberHey Tarlach, how tall is she? And how long ago did you both switch to Paleo again? I remember from other threads that it's been a while, but can't remember how long. I'm 5'2", and while I don't think I'll ever be 110 (I'd look like a skeleton), I'd love to eventually settle around 20% BF and somewhere in the 120's. Just wondering how long that took your wife to balance out at.
Posted 7 months ago # -
OnTheBayou
MemberI've found that the online LBM calculators to be helpful in getting some perspectives. All that I've looked at seem to have the same "engine" behind them. Here's as good as any: http://www.scientificpsychic.com/fitness/diet.html
The offered calorie information seems to be spot on, too, although it doesn't take age into consideration. I've played a lot with calorie and LBM figures here and elsewhere wondering about once I get to my target weight of 200. The result is that I think the aforementioned calculator is very, very close.
Posted 7 months ago # -
After reading this thread earlier, I had to go and check my weight, something I have been resisting doing for a while LOL !!
* been eating primal about 4 weeks
* still struggling with eating MORE fat and protein, fewer nuts and dairy - the dairy I eat is full-fat cheese and cream
* not crunching numbers on Fitday or anywhere b/c, having done that for many years, I am trying to be less obsessive with it ... I have tracked carbs a few days here and there - staying b/w 50-60 per day ...
* Not as active as I would like or have been over the past year - child care and general business - getting back to more intense workouts - some walking, weights x3 weekly for the past couple weeks ...
* I am 43 / hypoT / adrenal issues - 2 kids, youngest is 3 yo ...
* I am 5'6 .... I weigh 123 ... I have gained two lbs in the 4 weeks of primal eating, including a week at the beach where I had a few (!!) glasses of red wine :)
All in all, while I would like more muscle, I cannot say that I am bummed about the two pounds - shrug - I figure I will keep this up, get the exercise back where it was and needs to be ... But most importantly, I don't feel restricted or obsessed and for the first time in a loooong time, I am enjoying FOOD !
Posted 7 months ago # -
maba
MemberI'm 5'0", 115 lbs with 25% BF. According to fitday, I was averaging about 1250-1300 calories. By no means was I trying to restrict calories, I ate when I was hungry and as long as the food was primal, I wasn't really keeping tab on how much I was eating. I realized I was unintentionally under-reporting the amount of food I was eating. I don't own a scale and was approximating the amount of meat I was eating at each meal to 2 oz, which is WAY less than what I really eat. After adjusting, my daily intake is about 1550.
Posted 7 months ago # -
OnTheBayou
MemberScales are absolutely mandatory if you are trying to get good nutritional figures. It's like trying to get to another city w/o a road map.
Now, after two months I can estimate pretty well how much my staples weight just by looking at them. But you have to spend time with that scale!
Posted 7 months ago # -
I'm really surprised that so many of you count calories. Isn't "no calorie counting" one of the benefits of eating primally? I just figure if I eat the way Mark says to eat, all the calories and macronutrients will shake out the way they're supposed to over the weekly average. Keeping track of all that stuff would drive me nuts.
Posted 7 months ago # -
I don't really count cals many days, but a rough value of a given day for me is anywhere from 1300-1900 calories. Totally depends on my level of activity for the day/week. I was sorta lazy this week and have done little exercise but have still managed to lose 1 lb. I've been eating at 1400 cals (around 10-15% carb content - pretty low this week). I feel full.
For reference I'm 5' and weigh 138 lbs. You'd literally never guess my weight looking at me. I have 24% bodyfat and a dense build. My goal is to get into the 125ish range with lower BF%. I don't put too much stock into weight but more into bodyfat %.
Posted 7 months ago # -
MightyMite
MemberMy turn to weigh in here--so to speak. I'm 46, 5', weigh ~120 lbs, eat 1600-2500, lift heavy 3 x week, do mountain or road biking intervals a couple of times a week, and am maintaining my weight. When I keep the carbs below 150g I can pretty much eat what I want. My one complaint is finding clothes that fit; jeans that fit in the thighs and butt have a monster waist gap and it's also hard to find shirts that fit in the shoulders that don't have a bunch of extra fabric at the waist. No, I do not look like a fire hydrant with a waist, but clothing manufacturers seem to think that if you are petite then you must be have the proportions of an elf (or a skinny prepubescent).
Posted 7 months ago # -
Jess
MemberFritch - 1050 is generally way too low, especially somebody of your stature. I STILL would say that your calorie intake of 1171 is pretty low. My suggestion would be exchange carb-rich foods (except vegetables!) for FAT and meat. My highest ratio is fat (sometimes up to 70% of my diet) and I have leaned out like I never would have expected. I wouldn't even be that concerned with caloric intake to tell you the truth..
If you're not hungry, don't eat. Just eat well!
Pellegrina - I only track my food so I know where my ratios are at. I'm curious as to how many calories I'm getting, but I'm not too concerned about it. I think the ratio factor (percentage of fats/carbs/proteins) is best in determining if your eating is on the right track.
Posted 7 months ago # -
Agnieszka
MemberPellegrina:
Absolutely: the nuisance of calorie counting is not mandatory on primal blueprint. I'm one of the calorie counters right now, but it's *only* because I'm very new to this; I was introduced to PB about 2 weeks ago. So for my challenge I'm counting everything I can so that I can develop a feel for what is what as I try to lose weight and develop muscle on the program. I look forward to the day when my calorie counting will be over. And like Jess, my primary reason for going to FitDay every day for now is making sure my ratios are right.
Posted 7 months ago # -
Well. I must say it's nice to hear that some other women out there eat a lot, too! ;)
I'm female, 31 years old, 5'3", 110 lbs, 19.5% BF, and work out hard (bodyweight, iron, and intervals) about 5 hrs/week, and am generally active despite my desk job.
I eat 2000-2500 calories/day and have done so for years. Seems like a LOT of food for someone my size, but it is working long-term and I lose strength and energy fast if I cut back.
Think maybe this is a personal metabolism thing? I do have a lot of muscle...
I went primal about 4-5 weeks ago (previously near-vegan), am now nearly 100% primal compliant, and find myself leaner and stronger than ever despite dealing with the carb-cutting blahs.
Posted 7 months ago #
Reply »
You must log in to post.