Need your advice on calorie intake

[Acuarius69]

Hi all:
I posted few days ago about my training and got some great advices here. Now I am confused about my calorie intake. Here is my information:
I am 5'3, 130 pounds. Working out 6 days a week:
monday - 45 min. weights upper body, 20 min. HIIT
tues- 1h. weights legs
wed- 1h. cardio (usually a step class)
thrus- 45 min. weights upper body, 20 min. HIIT
fri- 1h weights legs
sat. rest
sun. 45 min. or 1h. jog

Now, I am eating around 1500 calories a day. Keeping track of everything I eat at FitDay. Consuming about 35% proteins, 40% carb and 25% fats.

My goals are lose fat, (now about 30% of body weight is fat), and of course, gain muscle. I have been always very active, running and lifting even during pregnancy. After my last pregnancy (2 month old baby) I gained aabout 22 pounds (already lost almost all about 20 pounds since the baby born). During the last two weeks I only lost about 1 pound.

My questions are: 1. which would be an ideal fat percentage for me?

2. am I eating the right amount of calories or should I eat less or more?
Your insight will be very appreciated. Thanxxx

[lordxena]

The following formula will give the maintenance calories. If you want to lose weight, decrease calories 250 to 500 either by eating less or exercising. Any more than that and your metabolism will slow down. Make sure you're getting enough protein.

How to Calculate Your Daily Calorie Needs
Harris-Benedict Formula
A more accurate way to calculate your daily calorie needs is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and gender, then multiply the BMR by an activity factor to determine your total daily energy expenditure (calories). One calculation method is the Harris Benedict formula.

The Harris-Benedict Formula
The Harris Benedict equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (Harris-Benedict will under-estimate calorie needs) and the very fat (Harris-Benedict will over-estimate calorie needs).

Two Steps to Determine Daily Calorie Needs
First, determine your BMR.
Second, apply the Activity Multiplier.
Harris Benedict Formula for Women - STEP 1
BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 32 years old
You are 5 feet 4 inches tall (162.5 cm)
Your weight is 185 pounds (84 kilos)
Your BMR is 655 + (806) + (291) - (150) = 1602 calories

Harris Benedict Formula for Women - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9
Total Calorie Needs Example
If you are sedentary, multiply your BMR (1602) by 1.2 = 1922
Your total daily calorie requirement is therefore 1922 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

[Lady C]

Welcome to DF!

Keep in mind that is a general formula and not everyone will fit it. That calcualtion I feel is too high.

I am 5'-3" and 118 lbs, 16% BF, when I started lifting weights I was 26% BF and 120lbs. Don't use the scale it is deceiving. You should use the mirror and a tape measure. Dropping pounds of muscle is not what you want. Exchanging fat for muscle is what you want.

IMO, 1500 calories might be slightly too much if you are trying to reduce bodyfat. I would drop down to about 1400 calories. This is based on my size and my results. Try this for about 2 weeks if you do not see the results you want then reduce by 200 calories.

Make sure you are intaking .8-1.0 gram of protien for each pound of Lean muscle (73-91 grams for you). This will make sure you have enough protein to not lose any muscle you currently have.

[Acuarius69]

Ok, so I will begin reducing my calories to 1400, and will reduce my protein intake, I was eating way too much, about 120 grams or more. I would like to begin a journal, but haven't decided when.
Thanks for the advice.

[Acuarius69]

Lady C, how can I only eat 73-91 grams of protein in a 1400 calorie diet? I am confused again. For example today I only ate 1197 calories (way too little I think) -28 grams of fat 22%, 136 grams of carbs 40%, and 109 grams of proteins 38%. Please give me some more suggestions.

meal 1
2 whole wheat toast
1 whole egg
1 cup of green veggies
1 cup of tea (no sugar)

meal2
protein shake with non-fat milk

workout

meal3
protein shake

meal4
2 whole wheat bread slices
4 slices of turkey ham
1 spoon mayo (non fat)

meal5
steam veggies: brocolli, cauliflower and spinach

meal5
1/2 cup cottage cheese (1% fat)
one medium apple

I also have a multivitamin and one fish oil cap everymorning.

Thanks for your help

[Lady C]

There are lots of ways to get the calories up without adding too much bulk.

The first thing I see is you are eating 4 slices of bread. Cut it back to two. Try adding another egg to the first meal.
Add more veggies or fruits to meal 2.
Add veggies to meal 4.
Meal 5 looks like you need some protein maybe add some egg whites or chicken breast.
Meal 6 looks great

Other suggestions;
Try oatmeal with some protein powder for Meal 1
Try canned tuna, salamon or chicken on a salad for meal 5
Try using beans in meal 4 for extra calories and fiber post workout. That is an option to the bread.
One of my favorite last meals of the day is a peanut butter shake made with cottage cheese for slow digestion.