I was in a calorie deficit for 2 years, then this April, I upped my daily calorie intake to my calculated BMR and increased protien .8 x my weight and increased strength training. Should I be eating MORE than my BMR? & how long should I be eating NOT in a deficit for body recomp after being in a deficient for so long (thus undoing the damage of slowing my metabolism)
Very helpful. I’m 5’3 and 145 lbs. I’m so tired of people saying I don’t need to work out. I have a huge gut I haven’t lost in years. After three kids I’m so over it. I want to lose this stomach and get fit. I’m learning so much. Take you. I’m getting my protein in for the morning now. I’ll track my progress if anyone is interested in joining me!! Let’s get fit ladies!!!
Idk I’m 5”3 and 94 lbs and still have a belly yeh it’s really more about body fat percentage EDIT: ok nvm I’m 98 lbs now and have abs so I guess the problem was just not enough strength training hahah
This topic is sooooo needed!!! You could have a real niche here addressing petit women who may not have a lot of fat to lose. There are no channels addressing this. Love any and all info for this group. Thank you!
Thank you for this! I’m petite, 5’2”. I find it really challenging to lose those last 5-10 lbs! I met my goal weight, 103 lbs, for a few years. But I kept yo-yo-ing and gaining it back and losing it again bc I would just be SO hungry at the end of my cuts. Finally trying to lose the last 5-10 lbs slowly and more sustainably by raising my calories and not rushing it and cutting my cals super low and making myself miserable only to gain it all back 😩 so frustrating
My GOD, this hits home for me so much! I'm 5'2 and currently 158 lbs. I'm starting off with the 10% of my maintenance. I'm quite active at work and on my feet all day, in addition to me going through periods where I'll start my fat loss journey, then emotional eating kicks in. Rinse and repeat
It's a question that seemed to keep coming up in all my other video comments, so I felt you ladies deserved your own video to break it all down :) Glad it was helpful!!
I am so grateful that you made this video! I am 5'0", 56 yo and Ive been struggling to figure out a reasonable calorie deficit while strength training. Thank you so much for addressing this topic!!❤
Thank you for sharing all this information. I am 54 years old and 5ft2in. When i have used the calculators my maintenance calories ar e a little over 1200. When I've tried to decrease by 200 it is very difficult. I am so happy to have found you. I will be bing watching your other videos. As an older woman I have gain weight in my stomach and would like to try and lose some of that belly fat. I will be subscribing and thank you again.
I’m 5 feet as well. This video helped a lot. For me to lose weight, the calorie deficit I need to be in is way too unsustainable, so these tips were helpful. I do a lot of walking/hiking, and try to do strength training/resistance training a few days a week, but I should increase that. And I’m 62 and my weight ranges from 122-125 lbs. I want to decrease belly fat. Extra weight around the middle is so uncomfortable for me. And I’m sure it would help if I cut back on alcohol to having a glass of wine or cocktail as a treat on the weekend! 😂
I just discovered your channel 4 days ago and am currently binge watching your videos! I have your food lists on my refrigerator door and notes in my journal.I am a 59 year old woman three weeks into my 75 lb weight loss journey! You are amazing to share your knowledge and expertise. Thank you!!
Thank you!! Im 5'2, and i recently started fasting for 3 months, and it's been hard buy I went from 226 to 187, starting from May 7. Ik it's extreme, but I realize I was addicted to food, and I want to change my lifestyle so this helps a lot on how to transition and maintain a healthy lifestyle
Thank you so much! I'm 4' 10", and I'm trying to get and stay in body recomposition. IIt's very frustrating how bad the online calorie calculators are!
I just wanted to thank you for such an amazing informative video. I am 4'9" & 43 years old. I have a very hard time with my weight. I have many questions and still am unsure what my calorie & protein intake should be.. I could use your guidance 😊 thanks so much
THanks for your video! I'm 5'2 and 115lbs, working out 4 times a week (at home, with treadmill, barbell, dumbbells, bands, etc) for 1 year and a half - doing body recomposition. Everyone told me to check online calculators and that would give me around 1300 calories. I track my macros and decided to increase calories to 1800 and protein as well to 110-120g per day. I'm not too strict but ideally I try to follow these values daily. Tried a lot of things but only started seeing real results when I did this. Took me a lot of months though, it's being a slow process. I try to eat as clean as I can, but I give myself a treat when I feel like it, even if it's a small chocolate everyday after dinner 😂 I'm just always too worried about my fat values, I feel like if I eat 5g above my fat limit (which is 50/52g) I will get chubby and lose gains or it will be noticeable because I'm so tiny. And sometimes when I'm low on protein I prefer to skip a protein snack if that means it's going to increase fat values slightly. Need to work on that and stress less about it probably.
Yes just keep going girl :). Check out my video about low fat high protein food options as this might help you if you are constantly going over on fat th-cam.com/video/HUchgCjhkZc/w-d-xo.html
I'm 5'2" and weigh close to 120. I have been strength training for two years but not circuit training. That's what I'm going to try next. I still haven't lost the fat that I would like in my thigh area or seen the muscle definition in my arms that I desire. I have struggled with knowing what my deficit should be and was afraid to go to a higher amount of calories for fear of getting bigger in my thighs. Our bodies are all different but thanx for sharing your journey.
@@mistrock322I’m 5’2 and was at 120 last year and I ate too little and ended up gaining 10 lbs when I finally gave up and ate normal. It was very noticeable. 😿 Please dont listen to those online calculators you can’t live on that or try to reverse diet. We don’t have that much weight to go back and fourth. Eat at your maintenance and just exercise. I’m at 1830 and workout (strength train) to get a deficit. Less stressful and I’ve seen more results than ever. I have a personal trainer and do inbody scans and can see my body loosing fat and gaining muscle but it’s funny because I’m still at the same weight so I don’t pay too much attention to the scale anymore.
@@mistrock322also protein protein protein!!!!! It helps you fight cravings and keeps you full. With 1800 I can basically eat whatever I want still but I try to focus my meals around 20grams of protein!
I’m 5’3 1/2. My maintenance is about 1,900. I want to lean out a bit but I couldn’t imagine eating 1,300 a day which is what most guides told me to do.
I’ve been on and off doing keto and low restriction of calories 1300 a day and I tell you I am very tired hungry and miserable and now I have a fear of carbs. I’ve tied numerous times to try and add them back in and i immediately feel bloated and I gain soooo quick. I’m thankful for this channel. It’s helped me figure out a starting point and I’ve been adding back slowly carbs like rice and oats. I’m 5’2 , 47 years and currently 153. I want to get to about 135. I’m and endomorph body type and just looking for some guidance. All the online stuff always tells me to eat 1300 calories and that is too low. I work I. An office and I’ll walk a few times a week and as a single mom I’m doing all the other house stuff so I’m not totally sedentary. Based on this I feel I should be at a starting point of about 1500 calories and I should start doing some weights a couple times a week. Thoughts?
@@naomimellor2451 so far I’m noticing that I’m not necessarily gaining or losing while i transition them back in. I’m adding slowly so I’ll do one serving or oatmeal or a serving of rice and I’m hoping to increase it a bit more to get up to my daily macros for carbs. I’m doing a 35/35/30 split for macros. I hit the protein with no issues.
Am 4'0 and I have hanging pooch belly,which makes me hate myself, I have undergone 3cs lastly being 5yrs ago but my belly can't disappear even after regular exercise and portioning my meals😏,I don't want to be too thin, since am small body,help me
This was great. I’m 4’10 and having a hell of a time figuring out the right macros and cals for my size. I don’t want to be to skinny… but I can’t seem to put on muscle
High protein diet does wonders. I am 4’11 my weight in July this year was 137 pounds. Consistent high protein diet with 3 times workouts a week got me to 122 pounds by September with good muscle mass. I added 10k steps a day in addition to 3 strength training workouts. Good luck on your journey. I am 34 years for reference.
I’m 5’2” and 44 yr old female and I feel your pain.. I’ve added some muscle but I can’t seem to drop pounds.. I almost wanna go on a couple week cleanse and not like a juice thing lol, but to get rid of inflammation and cravings, eliminate alcohol, only eat complex carbs, more fruits and veggies.. see if it helps.. maybe cut out gluten and breads for a couple weeks, I will add it back in. And I do lift.. I do need to get more movement in.. I try to get 10000 steps in but def don’t hit that everyday
This was great. I’m 5’3, 38years old and at this time am 147. I weight train about 5 days a week . I have tried eating 1600 cal and as low a 1000 cal. I feel like I’m gaining muscle but not losing fat! So frustrating! Have been on a 4 year journey!
Thank you 😊🙌 I’m 5 foot, with a large body frame ( According to my wrist size etc . I’m around 10 lbs overweight and trying to body recomp. Getting enough protein with the daily calories I have is tough!
Thank you for making a short girl video! I'm 5'2" and around 120. I have really struggled with knowing what my deficit should be to achieve my goals. My goals being body recomp/fat loss
Being twenty pounds overweight, I feel like the fat that’s on me can get burned faster if I’m low carb and in ketosis. I can lift heavy later after the fat drops off and I go back to moderate carb consumption. The fat doesn’t drop off quickly for me during recomposition so I just end up looking huge
So, as a 34 year old woman at 5'2 and 306 pounds an appropriate calorie deficit would be 2205. If that right? How often should I adjust aka lower calories? Would my protein be 214grams?
This confirms what I was thinking. I’ve been focusing on protein (110 grams a day) but not losing and not getting any smaller. I was briefly considering trying to lower my calories but I feel like I can’t do that and hit the protein goals, so I’d need to lower my protein to lower my calories to lose weight. But after thinking about it, since my main goal is strength I should keep the protein and maybe add a few more strength exercises through the week. Hopefully by upping my muscle I’ll bring myself up to where I’m eating now ends up being a calorie deficit and I lose fat.
Yes I would say if you main goal is building strength don’t drop your protein, but instead of decreasing calories you could try to add more movement into your day to increase your calorie deficit (increase daily step count?)
I am 5’4” but 200 lbs not 125 lbs. The example wasn’t great. Why would a person that’s 125 pounds need to lose weight? Other than that it’s nice to hear.
I have had many women come to me at that size (remember we are all different sizes) who want to lose weight, hence why I discussed body recomposition and not only relying on the number on the scale - ie. fat loss vs. just weight loss. It was just an example, I can't really make a video on every single person and their weight.
See, none of this makes any sense to me because I was told by several online Fitness coaches that me eating at 1600 cal is way too low but I’m 5’1and 117 pounds. I’m so lost at what I’m supposed to do. According to you that is not too low. I want to body recomp and at those calories, I have been losing a little bit of weight and I believe it’s mainly coming from fat because I look leaner. I do focus on strength training five times per week at home. I walk 10K steps a day. I Drink 3 L of water and eat 120-130 g of protein per day.
So if we have a slower metabolism because of short limbs, smaller organs, etc., wouldn’t our BMR also be lower? In the examples you used in the video, calories suggested were 1345 and her BMR was estimated to be 1190. Is the BMR estimate that far off?
Yes I believe I talked all about this in the video - that BMR can be lower due to many factors, but still depends on each individual. Your Basal metabolic rate = the amount of calories your body burns if you laid in bed all day with no movement. Many things affect this number such as body frame size, muscle mass etc..
Thank you so much I’m 5 feet at 145lbs with 38% body fat… focusing on body recomposition. However bc I’m short the extra pounds I have show… I don’t want to focus on ten scale but I do want to see the scale go down if that makes sense bc I feel those extra pounds and see it in pictures… trying to do better with good habits
Hi Michelle, can you make a video explaining how eating dinner late can cause weight gain or the opposite if you eat healthy meals. I always hear that you can lose weight if you stop eating after 7pm.
Thank you! I follow another trainer who is a petite and she talks a lot about this! I’m 5’2” so this def is where I’m at in all this! Think I’m getting it! Lol
This was really helpful, thank you. I’ve been battling anorexia my whole life (only started recovery two years ago) and it’s helpful to hear a healthy perspective. Your advice is very reassuring and I don’t feel as anxious about hitting my goals. ❤ Thank you.
Love the video. I’m a guy but deff found it useful. I just started my 40 pound weight loss journey last week & looking for all the motivation i can get to stick with it.
How about you multiply your current body weight by 10 or 12. Im 57 5’3 and eat 1660 Calories My current weight X 10. Also I am pretty muscular build so not ALL petites are build equally. @125lbs I would look like a corpse. According to the Tdee calculator I’m obese 🤦🏽♀️as it does not factor in body type etc. I’m a Meso and definitely not obese. I know people that weigh the same as me and look obese.🤷🏽♀️
100% this is also a good way of doing it (current weight or goal weight) as I talk about in other videos on my channel; however, I like people to understand why they are coming to these numbers. This video is more geared towards women who do these online calculators and eat 1000-1200 calories per day because they think that is what they have to do to achieve fat loss. Don't worry about the TDEE calculator saying you are obese, again all just estimations especially if you didn't put in your body fat percentage. Most important is my last 3 tips in the video - sounds like you are doin great! People usually guess I'm about 15lbs lighter when they see me vs. my real weight.
Hi I’m 4 ft 11 I’m wondering how much strength training should I be doing a week at moment I’m doing 3 times a week for 1 hr should I be doing more I’ve learned that’s it’s important to let your muscles recover ? 😊
If I’m 5 ft starting at 220 lbs, I don’t think I would still categorize myself as petite. I just watched your original calorie deficit vid so should I just go off of that info instead?
I would say take the advice from both and follow the main principles only out in the end of this video especially biofeedback - listen to your body and results and adjust as needed :)
This was so helpful- I'm 50 and smack in the middle of going through menopause- I feel like everything I did that worked isn't - any guidance for perimenopausal/menopausal women.
What about a mini cut for a petite female? A conservative deficit puts me at 1500 and I know I don’t feel fueled enough for workouts eating less than that. 😢
Great video as I am only 5'3! My question is if I am doing a body recomp and eating clean and lifting...I meet all my macros by 1250 cals but need to eat at least 1400 to get to my deficit number. Suggestions please? How do I eat more cals without compromising my macros? Can I go over the macros to make the cals or do I stay deficit to get macros met? Thanks for the help as always you are an inspiration to so many people out there!
What strength training activities can you suggest to someone who is physically impaired? I had a stroke related solely to my pregnancy several years ago. I'm an otherwise healthy person but it did leave me without the use of my arm and hand. I did relearn to walk but I can't go hard in the gym. I worked out lots before but now I'm unsure what will create lean muscle. I need/want to lose about 30 -40 pounds. Thank you.
I’m very sorry to hear this happened to you. I would say start by just walking more (6-8g steps a day) and getting your nutrition in check using the tips I mention in this video, then possibly seek the help of a physiotherapist or trainer to help you find strength exercises that will work for you.
First of all thank you so much for this video it was so helpful. But I'm 4'10 & weight 156lbs, how many calories do you suggest I should be eating, oh by the way I workout 5 days a week & been working out for years but weight doesn't go down. PLEASE HELP 🙏
What do you do with a 63 year old woman who is 4' 10"? I can maintain my weight of 140 with 1400 cals, per day. I should weigh between 90-110 pounds. How do I lose 30-50 pounds? I eat low carb, almost no processed food, walk my dog 90 minutes per day and bounce on a trampoline a couple days a week. I know I need strength training, but I still need to work and make a living. I've lost weight before by going down to 900-1000 calories per day. But I always gain it back. Unsustainable. I don't want to live in a world where I have to eat less than 1200-1400 cal per day. I know I have to be content with losing weight much, much slower. Like one pound per month. I've had my metabolism checked and the doctor said years ago that that average woman my height can eat 500 calories more per day than me. I don't even eat three meals per day. It's more like 2 snacks and dinner. I also take supplements for my adrenals and more. I've been a health nut since the 1970's but somehow I'm still overweight! I've done yoga and martial arts and I'm still a fatty. I go back and forth between going carnivore or just giving up.
I do have a question if anyone has an answer for me. So according to my tdee multiplied by 20% as michelle suggested I have been eating an average of 1552 for the past month and although I see slight changes in my body, at 5'2 the scale has not moved from 125 pounds for a month. My goal is 110 pounds. I am doing body weight exercises with dumbells 6 days a week and cardio 4 days a week mostly jumprope and do not have access to a gym. Should I move my calories a bit lower in order to reach my goal since the scale is not moving? I would usually give up by now and go back to restricting because I see no changes on the scale but i'm determined. I'm happy the scale is not moving and i'm eating much more than i've been able to in the past and I feel great, but I would like to see the number go down eventually. This is a very helpful video, as a petite female as i've struggled with restricting and being hungry my whole adult life just to go up and down in weight 10 pounds every year. Finally at 27 ive decided to do things the healthy way because i'm worn out and just want to feel stable and in control of my body.
Im 110 pounds 5'2 and i want to maintain my weight but change the body compositon just reducing the fat ratio, currently at 32% because my muscle mass is quite low. Should i bulk or cut?
Hi! I calculated my Tdee on the tdee calculator you use in this video and using the equation you provided in an old video and I got three different numbers: 2021, 2136 how would I know which is correct?
I think a great place to start and what I recommend to people is give yourself a 200 calorie window b/c calculations are still just estimates. For example 2000-2200 calories to start. Hope this helps!
Thank you. I’m 5’3” and 120, 51 female. Gained five pounds after losing it. Ugh. (Probably because I don’t have my part-time landscape work over the winter). There is no way I’m eating 1,200 calories a day. After breast cancer treatment, I am focusing on eating highly nutrient-dense polyphenols-rich food, and trying to get back to how I looked at 115. I eat 99% real food. I exercise 1-2 times a day (3 mile walk and either weight lifting or HIIT or a fun cardio / body weight workout.
@MichelleRoots I have watched other TH-cam videos that suggest that squats/lunges will make petite women's thighs bigger. My thighs is one of my target areas to reduce fat. I don't want a bigger booty like many women do. I would just like to tone and lose fat. What do you suggest? Any tips? I don't want to continue strength training and make my thighs look bigger.
I don't believe I ever said that squats and lunges make petite women's thighs bigger? As this isn't necessarily true. These exercises are great for building lean muscle and strength in the quads, hamstrings and glutes, each body is going to respond differently to the training in terms of getting bigger. With that being said they are great to help you decrease body fat and appear leaner in your legs.
Thank you so much! This video is so informative for petite women. I'm 5'4. After two kids, I'm finally back to gym, but I'm staying at 104 lbs for the past 4 months. I think my body is going through body recomp. So I got my first InBody measument and started to track the PBF.. My BMR is 1184 kcal. I want to become stronger. So I don't want to cut my the calorie too much. Your video is so helpful and answer all my questions.
I’m 54 and weighed 11stone 151 pounds. I lost 2 stone 24 lbs over 9 months and the only way was a calorie deficit which took me down to less than 1000 calories a day. I know that’s bad but even working out lifting heavy and high protein it was the only way. I’m 5ft 4
Hey! I'm 4'10 first of all really thanks for bringing this topic of body recomposition especially for women, which ig is very few on yt My doubt is, I don't know what should be my aim is my waist to hip ratio is 0.80 and body fat % ig it's between 25-30% Can you tell me what should be my goal ? Love from India
If I can’t go to the gym, I have available dumbbells up to 20lbs is this going to be heavy enough? If it gets too easy do I just up my reps? I can’t afford more weights right now, or a gym membership. But I have been doing strength training workouts at home for a consecutive 3 months.
Hi Michelle, thanks for the video. I would like to achieve a better body recompensation. I have been weight training with dumbbells at home for a year. There is a slight difference in my arms but the weight hasn’t changed😢. I would like to lose fat and see more definition.
Thank you you have motivated me to get back to me 🥰✨👏🏻 I am 5 foot. I have been eating a bit too much junk food lately and put on the pounds so I am starting today. Wish me luck!
I am definitely what they call "skinny fat". I weigh 115lbs I'm 5'3" and I still have a gut even at such a low weight. I used one of those scales that tells you your body fat and muscle % when I was at 121lbs. I dieted down to 115lbs without any weight training. That scale said I was 29.1% Fat and Muscle was 38%. Everything I read says 38% muscle on a woman is considered "high" so why am I skinny fat?
I don’t get it - I have a fair amount of muscle after 2 years of consistent progressive training - 6x week x 45-60 minutes - I can see recomp working but my maintenance is 1400 calories at 4’10” 110 lbs and calorie calculators way OVER estimate - I gain fat quickly at 1500 calories and can only lose 1/2 lb weekly at 1100 calories (just below BMR)
I'm age 62, 4'10" and 116 lbs (years ago I weighed 200). I strength train 3X a week and do walking videos every day. I eat about 1500-1600 calories a day.
Hi Michelle! Thank u so much for sharing this information! I'm 4'9 and 42 yrs old and have gained the usual "getting older" pounds. Lol. What happens if I follow through with the calculations to the T but my calorie deficit total still feels a bit too high? I'm doing intetmittent fasting and have already lost like 11 lbs so Im scared of relying on inaccuate calorie deficits. I'm currently at a 1,382 calorie deficit but after using your calculations my deficit is 1,648. Should I just go by the 1,648 total I got or reduce it a little more? Calorie deficits and macros are a nightmare for me! Lol. Ugh! I need help please!! 😢😭. Thank you! 😊
I’m 5’1 and only eat around 1000 cal a day and never lose any weight or fat… I weigh 127… it’s so frustrating.. my bmr is 1250 which is more than I even eat now
If you are currently sedentary, could fat loss be achieved by increasing movement (exercise, strength training, etc) and keeping the maintenance calorie amount? Would that create enough of a deficit without actually decreasing calories, just increasing movement? This is for someone who is currently sedentary. Does that make sense?
The best video I have come across for petite women! I am 5'2 126 pounds and have been consistently strength training for 3 weeks and consuming at least 100 grams of protein(I usually get more) a day. I was getting discouraged because my weight had not changed at all so I came here to see if I needed to adjust my calories. This was so beneficial and it seems like I am on track but just need to be patient with body recomposition. FOR YEARS I thought I had to eat 1000-1200 calories and it was so difficult to stick to not to mention all the negative feelings it made me have towards food. Thank you again for sharing this
Hello! I wanted to ask you a question. I recently saw your video about how to calculate calories for a petite woman and I greatly appreciate it a lot! You mentioned strength training and I love that. However, I don't want to look bulky; I just want to get physically stronger and lose body fat. What is your suggestion for me not to gain a muscely look?
What calculator did you use because ive put mine in a couple different website calculators and it isnt accurate and gives me different numbers everytime so im not sure what one is true.
What if you strength train 3-4x a week but you have a job where you sit all day. Would you use sedentary still? Ive been struggling for months with trying to figure out my calores.. im 5’2 185lbs and i want to lose 40lbs
Glad it was helpful!! Yes again it really comes down to BMR - and body frame (current body weight/body composition) long and lean and tall could definitely fall into this category.
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I hope this was helpful!! Check out my workout programs and online fitness and nutrition coaching options here: michelleroots.com/work-with-me/
I was in a calorie deficit for 2 years, then this April, I upped my daily calorie intake to my calculated BMR and increased protien .8 x my weight and increased strength training.
Should I be eating MORE than my BMR? & how long should I be eating NOT in a deficit for body recomp after being in a deficient for so long (thus undoing the damage of slowing my metabolism)
Calorie calculator for post menopause?
Michelle, please consider reading the book Woman’s weight loss secrets: the unspoken truth, reading that book was the best thing I ever did
Very helpful. I’m 5’3 and 145 lbs. I’m so tired of people saying I don’t need to work out. I have a huge gut I haven’t lost in years. After three kids I’m so over it. I want to lose this stomach and get fit. I’m learning so much. Take you. I’m getting my protein in for the morning now. I’ll track my progress if anyone is interested in joining me!! Let’s get fit ladies!!!
I'm proud of you! Good luck! ❤
How has it been going?
5’1 & 1/2 and same 😅
Idk I’m 5”3 and 94 lbs and still have a belly yeh it’s really more about body fat percentage EDIT: ok nvm I’m 98 lbs now and have abs so I guess the problem was just not enough strength training hahah
5’3” as well, I’m joining you! Lets be accountable to each other 🙏🏼
Aayyy that's me. 4'11" crew
Hope the video was helpful!!!
This topic is sooooo needed!!! You could have a real niche here addressing petit women who may not have a lot of fat to lose. There are no channels addressing this. Love any and all info for this group. Thank you!
So glad it was helpful Kathleen!!!
There is actually a girl, April Whitney has a channel and she does a whole program for petites..
But def Michelle’s info is amazing as well!
Thank you for this! I’m petite, 5’2”. I find it really challenging to lose those last 5-10 lbs! I met my goal weight, 103 lbs, for a few years. But I kept yo-yo-ing and gaining it back and losing it again bc I would just be SO hungry at the end of my cuts. Finally trying to lose the last 5-10 lbs slowly and more sustainably by raising my calories and not rushing it and cutting my cals super low and making myself miserable only to gain it all back 😩 so frustrating
My GOD, this hits home for me so much! I'm 5'2 and currently 158 lbs. I'm starting off with the 10% of my maintenance. I'm quite active at work and on my feet all day, in addition to me going through periods where I'll start my fat loss journey, then emotional eating kicks in. Rinse and repeat
Thank you for this from a petite woman. First time I’ve see this addressed ❤
You are so welcome
So I’m 5’0, 119lbs. My BMR is 1196. If I deduct 20% that’s 957 calories a day. Something is clearly not right with these calculations!
Thank you so much for this. Not many people give info for us short gurlies. Very much appreciated
It's a question that seemed to keep coming up in all my other video comments, so I felt you ladies deserved your own video to break it all down :) Glad it was helpful!!
Very helpful for this 5’2” gal at 61. Thank you!
Glad it was helpful!
I am so grateful that you made this video! I am 5'0", 56 yo and Ive been struggling to figure out a reasonable calorie deficit while strength training. Thank you so much for addressing this topic!!❤
You are very welcome!!!
Thank you for sharing all this information. I am 54 years old and 5ft2in. When i have used the calculators my maintenance calories ar e a little over 1200. When I've tried to decrease by 200 it is very difficult. I am so happy to have found you. I will be bing watching your other videos. As an older woman I have gain weight in my stomach and would like to try and lose some of that belly fat. I will be subscribing and thank you again.
So glad my videos are helpful!
5’0 here! First video I’ve seen for the petite’s! Very informative, thanks 😊
I’m 5 feet as well. This video helped a lot. For me to lose weight, the calorie deficit I need to be in is way too unsustainable, so these tips were helpful. I do a lot of walking/hiking, and try to do strength training/resistance training a few days a week, but I should increase that. And I’m 62 and my weight ranges from 122-125 lbs. I want to decrease belly fat. Extra weight around the middle is so uncomfortable for me. And I’m sure it would help if I cut back on alcohol to having a glass of wine or cocktail as a treat on the weekend! 😂
I just discovered your channel 4 days ago and am currently binge watching your videos! I have your food lists on my refrigerator door and notes in my journal.I am a 59 year old woman three weeks into my 75 lb weight loss journey! You are amazing to share your knowledge and expertise. Thank you!!
Love it!!! So glad you found my videos and they are helpful :)
I am 56 and would love to lose 50lbs. This video was very helpful as I am 5’1.5.
Thank you!! Im 5'2, and i recently started fasting for 3 months, and it's been hard buy I went from 226 to 187, starting from May 7. Ik it's extreme, but I realize I was addicted to food, and I want to change my lifestyle so this helps a lot on how to transition and maintain a healthy lifestyle
Thank you so much! I'm 4' 10", and I'm trying to get and stay in body recomposition. IIt's very frustrating how bad the online calorie calculators are!
You are so welcome!
Love this ❤thank you! To all my shorties let’s do this 💪🏻💪🏻
Glad it was helpful!!!
Much appreciated discussion about approach for petite women! We’ve been given a bit more challenge than our tall friends. 😮😅
You are very welcome!
Thank you. I'm 4'9. This helps a lot!
Glad it helped!
Thank you. I'm 5'1", menopausal and have always lifted heavy. So, frustrating to see no results. I'll give this a go.
Happy it was helpful!!
I just wanted to thank you for such an amazing informative video. I am 4'9" & 43 years old. I have a very hard time with my weight. I have many questions and still am unsure what my calorie & protein intake should be.. I could use your guidance 😊 thanks so much
THanks for your video! I'm 5'2 and 115lbs, working out 4 times a week (at home, with treadmill, barbell, dumbbells, bands, etc) for 1 year and a half - doing body recomposition. Everyone told me to check online calculators and that would give me around 1300 calories. I track my macros and decided to increase calories to 1800 and protein as well to 110-120g per day. I'm not too strict but ideally I try to follow these values daily. Tried a lot of things but only started seeing real results when I did this. Took me a lot of months though, it's being a slow process. I try to eat as clean as I can, but I give myself a treat when I feel like it, even if it's a small chocolate everyday after dinner 😂 I'm just always too worried about my fat values, I feel like if I eat 5g above my fat limit (which is 50/52g) I will get chubby and lose gains or it will be noticeable because I'm so tiny. And sometimes when I'm low on protein I prefer to skip a protein snack if that means it's going to increase fat values slightly. Need to work on that and stress less about it probably.
Yes just keep going girl :). Check out my video about low fat high protein food options as this might help you if you are constantly going over on fat th-cam.com/video/HUchgCjhkZc/w-d-xo.html
I'm 5'2" and weigh close to 120. I have been strength training for two years but not circuit training. That's what I'm going to try next. I still haven't lost the fat that I would like in my thigh area or seen the muscle definition in my arms that I desire. I have struggled with knowing what my deficit should be and was afraid to go to a higher amount of calories for fear of getting bigger in my thighs. Our bodies are all different but thanx for sharing your journey.
@@mistrock322I’m 5’2 and was at 120 last year and I ate too little and ended up gaining 10 lbs when I finally gave up and ate normal. It was very noticeable. 😿 Please dont listen to those online calculators you can’t live on that or try to reverse diet. We don’t have that much weight to go back and fourth. Eat at your maintenance and just exercise. I’m at 1830 and workout (strength train) to get a deficit. Less stressful and I’ve seen more results than ever. I have a personal trainer and do inbody scans and can see my body loosing fat and gaining muscle but it’s funny because I’m still at the same weight so I don’t pay too much attention to the scale anymore.
@@mistrock322also protein protein protein!!!!! It helps you fight cravings and keeps you full. With 1800 I can basically eat whatever I want still but I try to focus my meals around 20grams of protein!
Thank you! You are so straight forward and informative. Helps so much!
You are very welcome!!!
I’m 5’3 1/2. My maintenance is about 1,900. I want to lean out a bit but I couldn’t imagine eating 1,300 a day which is what most guides told me to do.
Margaret, try eating 1,500 calories a day. You'll still lose 3 pounds a month.
how much do you weigh? Yeah I'm trying hard for 1600
I’ve been on and off doing keto and low restriction of calories 1300 a day and I tell you I am very tired hungry and miserable and now I have a fear of carbs. I’ve tied numerous times to try and add them back in and i immediately feel bloated and I gain soooo quick. I’m thankful for this channel. It’s helped me figure out a starting point and I’ve been adding back slowly carbs like rice and oats. I’m 5’2 , 47 years and currently 153. I want to get to about 135. I’m and endomorph body type and just looking for some guidance. All the online stuff always tells me to eat 1300 calories and that is too low. I work I. An office and I’ll walk a few times a week and as a single mom I’m doing all the other house stuff so I’m not totally sedentary. Based on this I feel I should be at a starting point of about 1500 calories and I should start doing some weights a couple times a week. Thoughts?
Yes this sounds like a great starting point. adding in strength training, 6-8K steps a day minimum, and focus on macros :)
@@MichelleRoots Not sure what focus on macros means?
@@deborahbaca1345 I basically mean focus on getting protein in and not just the calories - percentages of proteins, carbs and fats too :)
@@naomimellor2451 so far I’m noticing that I’m not necessarily gaining or losing while i transition them back in. I’m adding slowly so I’ll do one serving or oatmeal or a serving of rice and I’m hoping to increase it a bit more to get up to my daily macros for carbs. I’m doing a 35/35/30 split for macros. I hit the protein with no issues.
I was same as you, I have currently raised cals to 1800 and still loosing. Do 1gr protien to each lb
Am 4'0 and I have hanging pooch belly,which makes me hate myself, I have undergone 3cs lastly being 5yrs ago but my belly can't disappear even after regular exercise and portioning my meals😏,I don't want to be too thin, since am small body,help me
This was great. I’m 4’10 and having a hell of a time figuring out the right macros and cals for my size. I don’t want to be to skinny… but I can’t seem to put on muscle
Lift heavy, protein, and make sure you are eating enough :) Glad this video was helpful!!
High protein diet does wonders. I am 4’11 my weight in July this year was 137 pounds. Consistent high protein diet with 3 times workouts a week got me to 122 pounds by September with good muscle mass. I added 10k steps a day in addition to 3 strength training workouts. Good luck on your journey. I am 34 years for reference.
I’m 5’2” and 44 yr old female and I feel your pain.. I’ve added some muscle but I can’t seem to drop pounds.. I almost wanna go on a couple week cleanse and not like a juice thing lol, but to get rid of inflammation and cravings, eliminate alcohol, only eat complex carbs, more fruits and veggies.. see if it helps.. maybe cut out gluten and breads for a couple weeks, I will add it back in. And I do lift.. I do need to get more movement in.. I try to get 10000 steps in but def don’t hit that everyday
Oh and I do try to get a good amount of protein in!
@@vijayat8082I'm 4'11 too can you please answer what was your calorie deficit? How much calories you ate to loose fat ?
This was great. I’m 5’3, 38years old and at this time am 147. I weight train about 5 days a week . I have tried eating 1600 cal and as low a 1000 cal. I feel like I’m gaining muscle but not losing fat! So frustrating! Have been on a 4 year journey!
So glad it was helpful!!!
Have you made any progress?
Thank you 😊🙌 I’m 5 foot, with a large body frame ( According to my wrist size etc . I’m around 10 lbs overweight and trying to body recomp. Getting enough protein with the daily calories I have is tough!
So glad it was helpful!!!
THANK YOU FOR THIS!!
You are very welcome!!!
Thank you for making a short girl video! I'm 5'2" and around 120. I have really struggled with knowing what my deficit should be to achieve my goals. My goals being body recomp/fat loss
You are very welcome!
Being twenty pounds overweight, I feel like the fat that’s on me can get burned faster if I’m low carb and in ketosis. I can lift heavy later after the fat drops off and I go back to moderate carb consumption. The fat doesn’t drop off quickly for me during recomposition so I just end up looking huge
I"m glad you found something that works for you :)
Girl same. It's stupid. I cut my carbs today. I'm going to keep doing that. I'm in a stall of almost 6 weeks.
So, as a 34 year old woman at 5'2 and 306 pounds an appropriate calorie deficit would be 2205. If that right? How often should I adjust aka lower calories? Would my protein be 214grams?
This confirms what I was thinking. I’ve been focusing on protein (110 grams a day) but not losing and not getting any smaller. I was briefly considering trying to lower my calories but I feel like I can’t do that and hit the protein goals, so I’d need to lower my protein to lower my calories to lose weight. But after thinking about it, since my main goal is strength I should keep the protein and maybe add a few more strength exercises through the week. Hopefully by upping my muscle I’ll bring myself up to where I’m eating now ends up being a calorie deficit and I lose fat.
Yes I would say if you main goal is building strength don’t drop your protein, but instead of decreasing calories you could try to add more movement into your day to increase your calorie deficit (increase daily step count?)
I am 5’4” but 200 lbs not 125 lbs. The example wasn’t great. Why would a person that’s 125 pounds need to lose weight? Other than that it’s nice to hear.
I have had many women come to me at that size (remember we are all different sizes) who want to lose weight, hence why I discussed body recomposition and not only relying on the number on the scale - ie. fat loss vs. just weight loss. It was just an example, I can't really make a video on every single person and their weight.
See, none of this makes any sense to me because I was told by several online Fitness coaches that me eating at 1600 cal is way too low but I’m 5’1and 117 pounds. I’m so lost at what I’m supposed to do. According to you that is not too low. I want to body recomp and at those calories, I have been losing a little bit of weight and I believe it’s mainly coming from fat because I look leaner. I do focus on strength training five times per week at home. I walk 10K steps a day. I Drink 3 L of water and eat 120-130 g of protein per day.
Did I miss it? How do you calculate your maintenance calories to then move on to determine the calorie deficit?
I have a video on my channel discussing how to calculate maintenance calories
So if we have a slower metabolism because of short limbs, smaller organs, etc., wouldn’t our BMR also be lower? In the examples you used in the video, calories suggested were 1345 and her BMR was estimated to be 1190. Is the BMR estimate that far off?
Yes I believe I talked all about this in the video - that BMR can be lower due to many factors, but still depends on each individual. Your Basal metabolic rate = the amount of calories your body burns if you laid in bed all day with no movement. Many things affect this number such as body frame size, muscle mass etc..
Hi. The link to your 8 week plan is not working. It’s showing up as “connection not private” I am interested in starting a plan asap. Please 🙏🏼
Let me look into this! Can you shoot me a DM on Instagram and I can send you the link there @michellerootsfit on IG
Ok the link is all fixed and should work now :)
Thank you so much
I’m 5 feet at 145lbs with 38% body fat… focusing on body recomposition. However bc I’m short the extra pounds I have show… I don’t want to focus on ten scale but I do want to see the scale go down if that makes sense bc I feel those extra pounds and see it in pictures… trying to do better with good habits
That makes total sense! Yes focus on healthy habits and strength train + just move more daily ….and don’t give up!!
This video is golden. Thx so much. 1200 cal is horrible 😫
Glad it was helpful!!!!
Hi Michelle, can you make a video explaining how eating dinner late can cause weight gain or the opposite if you eat healthy meals. I always hear that you can lose weight if you stop eating after 7pm.
Sure that’s a great idea!
THANK YOU!!!! I slid into your dm’s on insta with this question and really appreciate this thorough explanation. You’re the best!!
You are so welcome!
I'm 5'0 and 135lbs and my goal is to get down to 115lbs.
Thank you! I follow another trainer who is a petite and she talks a lot about this! I’m 5’2” so this def is where I’m at in all this! Think I’m getting it! Lol
Awesome! Glad more coaches are talking about this 👌🏼👌🏼 glad the video was helpful!!
This was really helpful, thank you. I’ve been battling anorexia my whole life (only started recovery two years ago) and it’s helpful to hear a healthy perspective. Your advice is very reassuring and I don’t feel as anxious about hitting my goals. ❤ Thank you.
You are so welcome!!!!
Love the video. I’m a guy but deff found it useful. I just started my 40 pound weight loss journey last week & looking for all the motivation i can get to stick with it.
How about you multiply your current body weight by 10 or 12. Im 57 5’3 and eat 1660 Calories My current weight X 10. Also I am pretty muscular build so not ALL petites are build equally. @125lbs I would look like a corpse. According to the Tdee calculator I’m obese 🤦🏽♀️as it does not factor in body type etc. I’m a Meso and definitely not obese. I know people that weigh the same as me and look obese.🤷🏽♀️
100% this is also a good way of doing it (current weight or goal weight) as I talk about in other videos on my channel; however, I like people to understand why they are coming to these numbers. This video is more geared towards women who do these online calculators and eat 1000-1200 calories per day because they think that is what they have to do to achieve fat loss. Don't worry about the TDEE calculator saying you are obese, again all just estimations especially if you didn't put in your body fat percentage. Most important is my last 3 tips in the video - sounds like you are doin great! People usually guess I'm about 15lbs lighter when they see me vs. my real weight.
Hi I’m 4 ft 11 I’m wondering how much strength training should I be doing a week at moment I’m doing 3 times a week for 1 hr should I be doing more I’ve learned that’s it’s important to let your muscles recover ? 😊
Strength training can be great between 3-5 days per week.
I did these calculations my maintance calories is 1405. I'm only 148cm tall .
Excellent video ! thank you for the information..I love your positive energy 🙂
You are so welcome! Glad it was helpful :)
If I’m 5 ft starting at 220 lbs, I don’t think I would still categorize myself as petite. I just watched your original calorie deficit vid so should I just go off of that info instead?
I would say take the advice from both and follow the main principles only out in the end of this video especially biofeedback - listen to your body and results and adjust as needed :)
This was so helpful- I'm 50 and smack in the middle of going through menopause- I feel like everything I did that worked isn't - any guidance for perimenopausal/menopausal women.
I have a video with 4 tips for weight gain in menopause already on my channel here :).th-cam.com/video/9HM-2RDNwv8/w-d-xo.html
Loving all your videos!! You’re a breath of fresh air after years of diet culture rules. Thank you!! ❤
Awesome! So glad they are helpful!!!
What about a mini cut for a petite female? A conservative deficit puts me at 1500 and I know I don’t feel fueled enough for workouts eating less than that. 😢
Did you watch my video on mini cuts??
Oh my goodness, thank you!!
Great video as I am only 5'3! My question is if I am doing a body recomp and eating clean and lifting...I meet all my macros by 1250 cals but need to eat at least 1400 to get to my deficit number. Suggestions please? How do I eat more cals without compromising my macros? Can I go over the macros to make the cals or do I stay deficit to get macros met? Thanks for the help as always you are an inspiration to so many people out there!
Great question …. Maybe check out this video as it might help a see that for you :) th-cam.com/video/emHgmcdeYXI/w-d-xo.html
What strength training activities can you suggest to someone who is physically impaired? I had a stroke related solely to my pregnancy several years ago. I'm an otherwise healthy person but it did leave me without the use of my arm and hand. I did relearn to walk but I can't go hard in the gym. I worked out lots before but now I'm unsure what will create lean muscle. I need/want to lose about 30 -40 pounds. Thank you.
I’m very sorry to hear this happened to you. I would say start by just walking more (6-8g steps a day) and getting your nutrition in check using the tips I mention in this video, then possibly seek the help of a physiotherapist or trainer to help you find strength exercises that will work for you.
First of all thank you so much for this video it was so helpful. But I'm 4'10 & weight 156lbs, how many calories do you suggest I should be eating, oh by the way I workout 5 days a week & been working out for years but weight doesn't go down. PLEASE HELP 🙏
What do you do with a 63 year old woman who is 4' 10"? I can maintain my weight of 140 with 1400 cals, per day. I should weigh between 90-110 pounds. How do I lose 30-50 pounds? I eat low carb, almost no processed food, walk my dog 90 minutes per day and bounce on a trampoline a couple days a week. I know I need strength training, but I still need to work and make a living. I've lost weight before by going down to 900-1000 calories per day. But I always gain it back. Unsustainable. I don't want to live in a world where I have to eat less than 1200-1400 cal per day. I know I have to be content with losing weight much, much slower. Like one pound per month. I've had my metabolism checked and the doctor said years ago that that average woman my height can eat 500 calories more per day than me. I don't even eat three meals per day. It's more like 2 snacks and dinner. I also take supplements for my adrenals and more. I've been a health nut since the 1970's but somehow I'm still overweight! I've done yoga and martial arts and I'm still a fatty. I go back and forth between going carnivore or just giving up.
Thanks so much❤
I luv you 😂 this info is soooo helpful; do you have a strength program x
So glad you are finding my videos helpful! I have a few different program options, you can see them all linked in the description of this video :)
I do have a question if anyone has an answer for me. So according to my tdee multiplied by 20% as michelle suggested I have been eating an average of 1552 for the past month and although I see slight changes in my body, at 5'2 the scale has not moved from 125 pounds for a month. My goal is 110 pounds. I am doing body weight exercises with dumbells 6 days a week and cardio 4 days a week mostly jumprope and do not have access to a gym. Should I move my calories a bit lower in order to reach my goal since the scale is not moving? I would usually give up by now and go back to restricting because I see no changes on the scale but i'm determined. I'm happy the scale is not moving and i'm eating much more than i've been able to in the past and I feel great, but I would like to see the number go down eventually.
This is a very helpful video, as a petite female as i've struggled with restricting and being hungry my whole adult life just to go up and down in weight 10 pounds every year. Finally at 27 ive decided to do things the healthy way because i'm worn out and just want to feel stable and in control of my body.
Im 110 pounds 5'2 and i want to maintain my weight but change the body compositon just reducing the fat ratio, currently at 32% because my muscle mass is quite low. Should i bulk or cut?
Hi! I calculated my Tdee on the tdee calculator you use in this video and using the equation you provided in an old video and I got three different numbers: 2021, 2136 how would I know which is correct?
I think a great place to start and what I recommend to people is give yourself a 200 calorie window b/c calculations are still just estimates. For example 2000-2200 calories to start. Hope this helps!
Thank you!
Thank you. I’m 5’3” and 120, 51 female. Gained five pounds after losing it. Ugh. (Probably because I don’t have my part-time landscape work over the winter). There is no way I’m eating 1,200 calories a day. After breast cancer treatment, I am focusing on eating highly nutrient-dense polyphenols-rich food, and trying to get back to how I looked at 115. I eat 99% real food. I exercise 1-2 times a day (3 mile walk and either weight lifting or HIIT or a fun cardio / body weight workout.
@MichelleRoots I have watched other TH-cam videos that suggest that squats/lunges will make petite women's thighs bigger. My thighs is one of my target areas to reduce fat. I don't want a bigger booty like many women do. I would just like to tone and lose fat. What do you suggest? Any tips? I don't want to continue strength training and make my thighs look bigger.
I don't believe I ever said that squats and lunges make petite women's thighs bigger? As this isn't necessarily true. These exercises are great for building lean muscle and strength in the quads, hamstrings and glutes, each body is going to respond differently to the training in terms of getting bigger. With that being said they are great to help you decrease body fat and appear leaner in your legs.
@@MichelleRoots The videos I was referring to were other trainers, which was why I was curious what your opinion was on that specific area. :)
Thank you so much! This video is so informative for petite women. I'm 5'4. After two kids, I'm finally back to gym, but I'm staying at 104 lbs for the past 4 months. I think my body is going through body recomp. So I got my first InBody measument and started to track the PBF.. My BMR is 1184 kcal. I want to become stronger. So I don't want to cut my the calorie too much. Your video is so helpful and answer all my questions.
I’m 54 and weighed 11stone 151 pounds. I lost 2 stone 24 lbs over 9 months and the only way was a calorie deficit which took me down to less than 1000 calories a day. I know that’s bad but even working out lifting heavy and high protein it was the only way. I’m 5ft 4
Hey! I'm 4'10 first of all really thanks for bringing this topic of body recomposition especially for women, which ig is very few on yt
My doubt is, I don't know what should be my aim is my waist to hip ratio is 0.80 and body fat % ig it's between 25-30%
Can you tell me what should be my goal ?
Love from India
If I can’t go to the gym, I have available dumbbells up to 20lbs is this going to be heavy enough? If it gets too easy do I just up my reps? I can’t afford more weights right now, or a gym membership. But I have been doing strength training workouts at home for a consecutive 3 months.
My TDEE is 1350- what should my deficit be?
Hi Michelle, thanks for the video. I would like to achieve a better body recompensation. I have been weight training with dumbbells at home for a year. There is a slight difference in my arms but the weight hasn’t changed😢. I would like to lose fat and see more definition.
Thank you you have motivated me to get back to me 🥰✨👏🏻 I am 5 foot. I have been eating a bit too much junk food lately and put on the pounds so I am starting today. Wish me luck!
You can do it!
I am definitely what they call "skinny fat". I weigh 115lbs I'm 5'3" and I still have a gut even at such a low weight. I used one of those scales that tells you your body fat and muscle % when I was at 121lbs. I dieted down to 115lbs without any weight training. That scale said I was 29.1% Fat and Muscle was 38%. Everything I read says 38% muscle on a woman is considered "high" so why am I skinny fat?
maybe you just need more muscle
I don’t get it - I have a fair amount of muscle after 2 years of consistent progressive training - 6x week x 45-60 minutes - I can see recomp working but my maintenance is 1400 calories at 4’10” 110 lbs and calorie calculators way OVER estimate - I gain fat quickly at 1500 calories and can only lose 1/2 lb weekly at 1100 calories (just below BMR)
I'm age 62, 4'10" and 116 lbs (years ago I weighed 200). I strength train 3X a week and do walking videos every day. I eat about 1500-1600 calories a day.
Hi Michelle! Thank u so much for sharing this information! I'm 4'9 and 42 yrs old and have gained the usual "getting older" pounds. Lol. What happens if I follow through with the calculations to the T but my calorie deficit total still feels a bit too high? I'm doing intetmittent fasting and have already lost like 11 lbs so Im scared of relying on inaccuate calorie deficits. I'm currently at a 1,382 calorie deficit but after using your calculations my deficit is 1,648. Should I just go by the 1,648 total I got or reduce it a little more? Calorie deficits and macros are a nightmare for me! Lol. Ugh! I need help please!! 😢😭. Thank you! 😊
How do I calculate my BMR???
I explain it all in this video here :) th-cam.com/video/BuyY-iLl0rw/w-d-xo.htmlsi=k4_IKIJZnoK8Pd1y
I’m 5’1 and only eat around 1000 cal a day and never lose any weight or fat… I weigh 127… it’s so frustrating.. my bmr is 1250 which is more than I even eat now
maybe you are an ok weight
How long should weight training workout be?
It really depends on the time you have available. 30 -45mins 3-4x a week is a great place to start.
If you are currently sedentary, could fat loss be achieved by increasing movement (exercise, strength training, etc) and keeping the maintenance calorie amount? Would that create enough of a deficit without actually decreasing calories, just increasing movement? This is for someone who is currently sedentary. Does that make sense?
Yes this makes sense and a great place to start, although long term this will not change your body composition, but will def result in weight loss
You have been soo helpful , thank you so much
You're so welcome!
The best video I have come across for petite women! I am 5'2 126 pounds and have been consistently strength training for 3 weeks and consuming at least 100 grams of protein(I usually get more) a day. I was getting discouraged because my weight had not changed at all so I came here to see if I needed to adjust my calories. This was so beneficial and it seems like I am on track but just need to be patient with body recomposition. FOR YEARS I thought I had to eat 1000-1200 calories and it was so difficult to stick to not to mention all the negative feelings it made me have towards food. Thank you again for sharing this
Where can we find that calculator? Thanks 😁
Hello! I wanted to ask you a question. I recently saw your video about how to calculate calories for a petite woman and I greatly appreciate it a lot! You mentioned strength training and I love that. However, I don't want to look bulky; I just want to get physically stronger and lose body fat. What is your suggestion for me not to gain a muscely look?
Lift heavy . You won’t get bulky right away and it will depend on your protein intake
Thank you so much for this! I am 5’ and know that losing weight is harder for us shorter girls, but never thought about needing to adjust the numbers.
What calculator did you use because ive put mine in a couple different website calculators and it isnt accurate and gives me different numbers everytime so im not sure what one is true.
I’m not sure how many calories to eat to lose weight. Right now I am 46 weigh 166 and height is 5.1. I work as a desk job. Not much exercise
Thank you for sharing the information, love your content. Will it be okay if I send an email inquiry?😊
Glad it's helpful and sure go for it!
👍👍👍
😊
I've seen short people that have muscle. So short people totally can gain muscles. 😂
What if you strength train 3-4x a week but you have a job where you sit all day. Would you use sedentary still? Ive been struggling for months with trying to figure out my calores.. im 5’2 185lbs and i want to lose 40lbs
I would say start with sedentary and see how you feel with those calories.
@@MichelleRoots from what the tdee its put me around 1800 per day so with a deficit it puts me around 1300 & i always go over cause ill be hungry. 🥴
Great video Michelle! Would that also be different for very tall women? Over 5.8?
Glad it was helpful!! Yes again it really comes down to BMR - and body frame (current body weight/body composition) long and lean and tall could definitely fall into this category.
See why me and my ppl (short) are so evil we can’t even have a grownup diet
Def didn’t say that in the video???