I Am 5'6", And I Weigh 232 Pounds. My Ideal Weight Is 140-145 Pounds. I Am Dieting And My Average Daily Calorie Intake Is 1500-1800. What Should My Daily Fat Intake Be And Is My Calorie Intake Right?


2 Answers

Jacquelyn Mathis Profile
Most people don't realize that with a healthy every day diet, and exercise, you will drop the weight. I walk and lose weight, I love to do it. Start out where you aren't doing too much, but doing what you can, then as time goes on, walk at a good pace, but not enough to cause you to be out of breath. Do this about 4 times a week to start, then each week, make it longer while you are out walking, then longer the next week. Then, make sure that you don't just walk on level grades, use hills too, they will work the other muscles in your legs, and your waist line as well. Hope this helps, and best of luck to you.
Christy Muller Profile
Christy Muller answered

OK, at 232 pounds, your maintenance caloric intake (the calories needed to maintain your current weight) would be:

bodyweight in lbs x 15...

So 232 x 15 = 3,480.

You say you are currently dieting at 1,500 - 1,800..

If you are measuring your calories accurately, that is a deficit of about 1,680 - 1,980.

In order to lose 1 pound of fat, you'd need to lose 3,500 calories, that would take you 2 days if you followed this diet.

Usually when you go on a diet, it's a good idea to start at a 500 calorie deficit then work your way down over time...but the lowest you'd want to drop to is about 1,200 calories/day.

Regarding how much fat to take in, that completely depends on what kind of diet you're following.

You could be doing a 40% protein , 40% carb, 20% fat diet...a 33%, 33%, 33% diet...a 40% protein, 30% carb, 30% fat diet..

It's up to you.  The most important thing is going to be maintaining a caloric deficit, not what your fat intake each day is, because at the end of the day, its calories in vs calories out.

I personally would not keep the fat intake too high though 20%-30% is what I'd go with.

You can find more info to help here.

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