Hi! I'm a newbie and I need some calorie advice. First of all, I am a 44-year old female, 5'2" tall, weigh 130 pounds,and would like to lose around 10-15 pounds. I plan to do some weight lifting to get some muscle definition.
I work from 4:00 a.m.-9:00 a.m. Mon-Fri. It's a physical job loading package cars. I have worn a heart-rate monitor to work for five days to get an idea of how many calories I expend each day, and it varies from 1300-1800, depending on how busy I get. I consider this as my cardio workout. I plan to do a weight workout 3 days a week to start. I wonder if anyone can help me figure out how many calories to consume each day to lose weight. Right now, I aim for 1400 calories. I have a iced coffee with a scoop of whey protein powder before work, then I get a 10-minute break at around 7:00a.m. I eat,
a protein muffin and some Dannon Light&Fit yogurt. I usualy get home from work around 9:30. I am starving and eat a cup of oatmeal(1/2 cup raw), some chopped apple in it and some deli turkey(3oz.) For lunch, Chicken breast, a cup of broccoli and salad with a oil/vinegar dressing. Then I will have a 1/2 cup cottage cheese and some natural peanut butter for a snack.
Dinner is some salmon and sliced cucumber. This is my last meal before I go to bed at around 7:00 p.m. Am I eating enough? I think I might be lacking something. I try to eat my starchy carbs before lunch, and make my last meal the smallest. Any advice is well appreciated!