I am currently at 60kg but I am looking to increase it to at least 68kg. Hopefully, I can reach it over the next three months.
Also, you can calculate your BMR with the formula below: 655.1 + (9.563 * weight [kg]) + (1.85 * height [cm]) − (4.676 * age [years])
So your BMR is going to be 1501.88 Kcal/Day.
As for your appropriate calories, using your BMR (1501.88 cals) and assuming you have a less strenuous routine, I would say that your maintenance is at 2328 calories (BMR*1.55 which is the activity multiplier based on your assumed routine). Now from your maintenance, you can go lower from anywhere between 5-25% but I would recommend starting with a 15% caloric deficit.
So in short, Caloric maintenance (Calories to sustain weight) - 2328 cals Caloric deficit (Calories to loose weight) - 2000 cals (14% deficit)
Hey guys I’m a 22 year old girl 5’4 . And I’m currently weighing 11st So basically just over a year ago I was like 6st 13lbs , underweight I know . So I was told to put on weight quickly by my gp as he gave me a list of things going wrong with my body as I was underweight . So this scared me and I just ate and ate and ate to put on weight . I got to 9stone and didn’t like the way I looked at all I thought I looked MASSIVE . So i started comfort eating . Which led me to gain another 2 stone , and here we are . So I’m on a diet to go back down to a healthy size . How much is everyone else weighing in at and what would you say is a healthy weight for a girl my age and height . Also could someone pls calculate my bmr and tell me how many calories I should be loosing to sustain and loose weight please .
Hey guys I’m a 22 year old girl 5’4 . And I’m currently weighing 11st So basically just over a year ago I was like 6st 13lbs , underweight I know . So I was told to put on weight quickly by my gp as he gave me a list of things going wrong with my body as I was underweight . So this scared me and I just ate and ate and ate to put on weight . I got to 9stone and didn’t like the way I looked at all I thought I looked MASSIVE . So i started comfort eating . Which led me to gain another 2 stone , and here we are . So I’m on a diet to go back down to a healthy size . How much is everyone else weighing in at and what would you say is a healthy weight for a girl my age and height . Also could someone pls calculate my bmr and tell me how many calories I should be loosing to sustain and loose weight please .