How many calories should I eat?

How many calories should I eat?

by Katie
(Pittsburgh, PA)

I just started the WLC progam and I think its really great!!

But I just wanted to make sure I am eating the right amount of calories for weight loss (1 lb. each week).

I am 5 ft 1 in, 125 lbs, female. I decided on 1600 calories a day.

I do cardio 30 minutes each day, and lift 3x a week doing the phase 1 lifting cycle. Should this allow me to burn 1 lb of fat a week or should I be doing something differently?

Thank you so much!

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How many calories should I eat?

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Jan 28, 2010
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Hey Katie! Nice to Hear From You...
by: Josh -- Author WLC Program

Hello Katie!

In order to calculate the starting amount of calories for the WLC Program, you should have a good estimate of your body fat percentage.

For example, I use the Calorie Intake Calculator for starting calorie levels.

I used 20% body fat for you (just a guess as an example) and I chose 1.55 as your activity factor. You should enter your best guesses... you may have already done this.

But, the results I get tell me you should start around 1900 calories... if my guesses were right for your activity level and body fat percentage.

1600 Calories will work, but I wouldn't go any lower than that. As you know, the WLC Program depends on exercise to burn the fat while you eat plenty of healthy and nutritious foods. You give your body the nutrients it needs and burn the fat off with the right type of exercise.

Let me know if that helps you Katie. If not, we can continue the discussion right here.

Also, I wanted to thank you very much for the nice comments about the WLC Program. Appreciate that. And please keep me updated with your progress. As always, let me know if you ever have any questions... even if you think they might be small questions. I am more than happy to help. Any time.

Thanks again Katie.

Warm regards,
Josh

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Jan 28, 2010
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Submitted by: Josh -- Author WLC Program

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Hello Katie! In order to calculate the starting amount of calories for the WLC Program, you should have a good estimate of your body fat percentage. For example, I use the <a href="http://www.weight-lifting-complete.com/calorie-intake-calculator.html" target="_blank">Calorie Intake Calculator</a> for starting calorie levels. I used 20% body fat for you (just a guess as an example) and I chose 1.55 as your activity factor. You should enter your best guesses... you may have already done this. But, the results I get tell me you should start around 1900 calories... if my guesses were right for your activity level and body fat percentage. 1600 Calories will work, but I wouldn't go any lower than that. As you know, the WLC Program depends on exercise to burn the fat while you eat plenty of healthy and nutritious foods. You give your body the nutrients it needs and burn the fat off with the right type of exercise. Let me know if that helps you Katie. If not, we can continue the discussion right here. Also, I wanted to thank you very much for the nice comments about the WLC Program. Appreciate that. And please keep me updated with your progress. As always, let me know if you ever have any questions... even if you think they might be small questions. I am more than happy to help. Any time. Thanks again Katie. Warm regards, Josh

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