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I wanted to get your input on how many calories I should be consuming in order to lose weight each week. I am a 5’4’’ female and weigh 148 lbs. It seems that no matter what I do, I struggle to lose weight; it comes off very slowly. I want to know how many calories I should be consuming on days that I work out and also on days that I don’t end up working out. Every website I go to tells me something different. Please help! -Ashley



The best approach is to clearly identify how much you routinely eat at your present weight then reduce by 500 calories for weight loss.

The best assessment comes from an average of a week’s worth of all recorded meals & beverages using a good food and calorie counter/program.  Cutting back from your current intake means more than hitting some arbitrary number from a website.  You know more about your habits and body more than an equation or website. Simply put, if you are not losing weight, then you need to eat less calories and increase your activity to burn more calories. – Debbie J., MS, RD

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