John
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Your basal metabolic rate (BMR) is 1300 calories per day, so your total daily energy expenditure (TDEE) is 1560 calories per day if you are sedentary (little or no exercise), 1787.5 calories per day if you are lightly active (light exercise/sports 1-3 days/week), 2015 calories per day if you are moderately active (moderate exercise/sports 3-5 days/week), 2242.5 calories per day if you are very active (hard exercise/sports 6-7 days/week), or 2470 calories per day if you are extra active (very hard exercise/sports & physical job or 2x training). Therefore, a healthy intake for weight loss based on activity level for your BMR is as follows:
Sedentary: 1248 to 1559 calories per day
Lightly Active: 1430 to 1787 calories per day
Moderately Active: 1612 to 2014 calories per day
Very Active: 1794 to 2242 calories per day
Extra Active: 1976 to 2469 calories per day
However, you really do not need to lose any weight at all. Your BMI is 22.8, which is within the healthy range for adults (18.5 to 24.9). Your healthy range by BMI is 107.5 to 145.3 pounds.
If you think you have too much body fat, first go to https://sites.google.com/site/calculateyourbmi/all-calculators/body-fat-percentage-excel_version/calcbodyfat-waistandhipsforchest to calculate your body fat percentage and find out for sure. Before measuring, click the link to make sure you know where to measure, as measuring (especially the chest) at the wrong spot can severely affect the accuracy of your body fat calculation.
If the result of the body fat calculation comes out above the healthy range, or the calculated minimum weight is less than 107.5 pounds, I recommend that you exercise. Some exercises can be found at https://docs.google.com/document/d/1--Baq-8CrAtmM55FK0mGXIt9ZKa_nd-TGq2py6nOYNw/ and http://www.bodybuilding.com/exercises/finder/ . If you just want to be in the lower portion of the healthy range, and your calculated minimum weight by body fat percentage is at least 107.5 pounds, you can just eat a healthy diet for weight loss (as mentioned earlier). If your minimum weight by body fat percentage is less than 107.5 pounds, I recommend that you gain muscle in order to get your minimum weight by body fat percentage up to that weight. I do not recommend that you go below 107.5 pounds for your height.
Darrin
Im not sure why you want to lose weight. That seems like a good weight for you. Certainly dont need to go below 125.
If you want to workout and tone up, go for it. But I wouldnt worry about losing weight.
And you need to eat a bit more than that specially if you are going to be working out.
1200 calories for normal slow daily life. Up to 1400 or so if you are busy and even add an extra 300 or so if you are working out daily. Obviously everyone is different and there is no cookie cutter perfect answer. Start with that and modify as needed.........>
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If you’re supplementing, the minerals and vitamins most likely to rev up your metabolic engine are B complex, magnesium, copper, selenium, chromium and manganese. But don’t overdo the item, find foods that are rich options for each. Nuts and seeds in a very small handful are perfect, states Stephanie Karl, Nutritionalist at this Dubai London Clinic.
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No, that's for "extreme" fat loss, and I wouldn't recommend it...
Per the source site, a person your age/size/sex should consume 1331 calories/day to lose weight (fat) assuming you exercise 3x per week...if you exercise more frequently, your calorie needs would increase (see the calculator to determine what your needs are based on your exercise frequency)...
I wouldn't go below 1200 at all for a person your height...and really the 1300+ is more appropriate...just make sure you are eating clean (or as clean as possible)...
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operate as well as goal during your favourite shows