I'm considering counting calories but how many calories should I allow myself per day?? I'm a 22 year old female weighing in at 239, I'm about 5'7" and have hypothyroidism (I don't know if that matters but I thought I would say just incase). And my target weight is 165 for the time being and I would love to reach this goal by this time next year if possible. Any advice would be appreciated!!

Thanks,

Amanda

check the stickied thread in the nutrition forum or the stickied thread in weight loss in the media - both will give you some rough estimates

Ok.. I calculated the calories I need for maintence but obviously I'm trying to weight and it says I need 3627 and it said to cut off 250 cal that would put me at 3377 cal/day and that seems like a whole LOT!!! Should I cut out more since I weigh more than the example? I'm not asking for an exact number just an estimated range.. I want to do this the healthy way and need some advice..

Thanks,
Amanda

Maintenance in your case is most likely somewhere around 12-13 calories per pound of bodyweight, assuming exercise.

That said, you would cut 35% or so from there and see how things progress.

Keep it simple.

And remember, you're not signing any contracts here. If the first intake you pick isn't working (either losing too fast or too slow) you simply readjust accordingly. That's why it's silly to spend a ton of time on figuring out a starting point. All these calculations are mere estimates and regardless of how fancy the formula, you're going to have to play 'this game' of adjusting based on bodily feedback.

Hi Amanda,

Are you on thyroxine? You will no doubt be aware of the symptoms of hypothyroidism - one being weight gain amongst others. Instead of counting calories (this is just too painful), concentrate on eating real food such a fesh fruit, vegetables in abundance (ensure you lightly steam any veggies from the cruciferous family, i.e. kale, cabbage, swede, broccoli, millet, cauliflower etc. because these contain goitregens which may suppress thyroid function), nuts, seeds, whole grains and pulses. Filter tap water and use floride free toothpaste.

If you are not on thyroxine, then sea vegetables such as kelp and nori contain iodine which is required for production of thyroid hormones.

Wheat contains gliadin which can be toxic to the thyroid so avoid and replace with non gluten grains such as brown rice and quinoa.

Just these adjustments alone may help you on your way to losing weight since as you will be avoiding foods that affect the production of thyroid hormones.

Hope this helps.