How many calories should I be consuming to lose the maximum amount of weight AND build muscle without feeling tired and worn out?
I am trying to lose weight after some time out of the gym. I’ve recently gone back and have cut my calories severely to about 1200 calories daily.
I’m 22 years old about 5′ 10″ and am about 205 lbs., and that’s mostly fat. I do elliptical 5 times a week for about 30 minutes burning around 300-400 calories a session and then go straight to a one hour weight lifting regimen.
Not only have I not seen results after 3-4 weeks, but I don’t think it’s healthy. I tend to feel tired and worn out.
So, how many calories should I be consuming to lose the maximum amount of weight AND build muscle as well?
Thank you for any help you can give me…..Shayne – MSJC student
MSJC Eagles need energy to soar! You’re right that 1200 Calories isn’t enough. For your age, height, weight & gender about 1800-2100 Calories is recommended for weight loss—based on a calculation of 2300-2600 Calories you would need to maintain your current weight. Remember, these are ONLY estimates on paper… if you KNOW how many Calories you ate previously, then just subtract 500 from that total to lose weight.
What you’re eating makes a big difference; choose satisfying and wholesome foods at the right times to support your workout. CLICK HERE for a full article of more tips. - Debbie J., MS, RD
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Posted on May 9, 2013, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged 1200 calorie diet, ask our dietitian, blog, blog la fitness, conditioning, diet, diet advice, diet and fatigue, diet and work outs, diet and working out, diet q&A, diet questions, diet tips, dietitian advice, eating at night and weight loss, eating before bed, goals, gym, Health, how much to lose weight, how to get a six pack, how to tone butt, how to tone legs, how to work out, is it bad to eat before bed, LA Fitness, LA Fitness articles, la fitness blog, la fitness comments, la fitness diet, la fitness dietitian, LA Fitness news, la fitness review, la fitness reviews, lafitness.com, lafitnessblog, Living Healthy, Lose Weight, lose weight fast, motivation, night eating, nutrition, nutrition advice, nutrition answers, nutrition q and a, nutritionist, sleep eating, waking up to eat, weight gain and eating at night, weight loss, why do i eat at night, worn out dieting. Bookmark the permalink. 7 Comments.