Calorie Intake

The Wogmeister

The Wogmeister

Full Member
Hi all

I’m asking this for my mrs, she is looking for a calorie guide as she wants to shift up to a stone and tone up. She is in decent shape at 44, 5ft 4in tall and has a ectomorph shape.

She is currently 11st 4lb and works out with me doing weights 5 days a week for 45 mins. She’s not busting a gut here with the Kg’s but she can lift steady weights.

She also does 2 x hiit sessions a week of 20 mins.

She is hitting 1700 cals in training days and 1400 on non training days and we xxx are tracking every cal on MyFitnessPal.

Do these numbers sound about right?

Cheers
 
I found the best way With weight gain and weight loss, use the app to track maintenance calories for a week or two then adjust from there - I found my maintenance was more than I actually thought
 
1700-1800 cals I reckon is a good starting point. Her body composition should change nicely on this along with your weights sessions. Although I would up cardio to atleast 3x a week maybe 4. Even add in 2 liss sessions of 30mins
 
yep try to make fats high carbs lower on rest days as helps female hormones a lot, so salmon, avocado, nuts , olive oils etc.
just keep constant for now. no extra work. give it a week or two and see what happens

save the extra cardio for when you are sure you have a good baseline then either adjust cals or slowly increase output...

monitor steps per day also (NEAT), keep that constant for now too then can give that a bump if its workable
 
No need to take it steady on the weights eirher long as her form is ok she can push for more weight or reps just like we would. Women can handle more volume than us too. Mansplain 'toning' to her - more muscle and less fat :lol:

Since she obviously doesn't listen to me we have hired a coach for my mrs and she has upped her cals to 2040 from 1400ish and only put on 1kg so far.She is 5ft and 46kg.
She's doing more bb style stuff at home but she was squatting up to 55kg x 8 prior.
 
RepsForJesus said:
I’d focus more on hitting the correct macro targets daily and calories will fall into place.
Click to expand...

There are so many macro calculators out there all of which say something different. How can we be sure what are the correct macros? It’s too time consuming just trialing and waiting to see what happens in 2 weeks or so
 
just triall and error... its not hard if she is being consistent... plus bare in mind period which will fuck things - week post period she will be leanest and lightest....week before heaviest and sluggish.... plus cravings if dieting usually..... so weight is best done over 2 week period then monitor for patterns as every lady is a bit different....
 
Noel, you are on the money there, the monthly fluctuations are crazy in women.

I have checked out the bodybuilding macro calc, it is a little higher than she is hitting so i think it's just a case now of see how it goes.

Incidentally, I have changed my macros based on that calculator too so cheers for that!
 
haha... did you pump any, comedy!

She seems to clock up a lot of steps with her work and just general life, around 7,000 to 10,000 steps a day. Is it worth taking all this into consideration too? Looking at the bigger picture, doing a workout most days plus walking, she would be better maybe to add a few more calories?

If she is say, 300 to 400 cals under maintenance regularly, would she simply stop losing weight? My worry with her is she does too much and doesn't actually have enough calories.
 
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