Asked in Dieting and Weight LossCalorie Count
How many calories should a 16 year old girl who is 5'3 and weighs 115 pound eat to lose 2 pounds a week?
June 09, 2009 5:35PM
a 16 year old girl who is only 5'3" and only weighs 115 lbs. should not lose any weight.
More info is needed. 2000 calories is normal per day for adults. For you, we need to know (1) basal metabolic rate - BMR (2) physical activity, and (3) thermic effect of food. The last one is the amount of energy your body uses to digest the food you eat. To calculate the no. of calories you expend in this process, multiply the total no. of calories you eat in a day by 0.10 (10%). BMR is the amt of energy your body needs to function at rest. This accounts for 60-70% of calories burned in a day --- a way to figure this is the Harris-Benedict forumula: Adult female: 655 + (4.3 X weight in lbs) + (4.7 X height in inches) - (4.7 X age in years) Two pounds per week is a lot to lose and keep off.
According to the charts, you don't need to lose weight --- If you are medium frame, then at 5'3", you should weigh 121-135. If you are small frame, you should weigh 111-124 - so your weight is perfect for a small framed person. Here is how you figure out whether you are small-med.-large in frame-----
This is the method the Metropolitan Life Ins. Co. uses to calculate frame size:
(1) Extend your arm in front of your body, bending your elbow at 90 degree angle to yoru body, so that your forearm is parallel to your body
(2) keep your fingers straight annd turn the inside of your wrist towards your body.
(3) place your thumb and index finger on the two promenent bones on either side of your elbow, then measure the distance between the bones with a tape measure or calipers.
(4) compare to chart.
Chart --- women 5.0 to 5.3 -- elbow meausrement of 2-1/4" to 2-1/2"
women 5.4 to 5.7 - elbow measurement of 2-3/8" to 2-5/8" I don't think you need to lose weight! Additionally, at 16 years of age, you are still growing. You may add another inch or two to your frame as well as a few more pounds. By the time I graduated high school, I was 5'5" tall and weighed approximately 120 lbs., whereas my freshman weight was MAYBE 113 lbs. and I think I was about 5'3" tall - two inches and 7 lbs. growth.
I think the statement that "2000 calories per day per adult" is on the high side, and that it depends on what activities you're engaged in. I'm right now 5'5", 123 lbs and run 3 to 5 miles about 5 days a week, weight train and swim. I eat OFTEN, about six times a day including snacks! In high school, I played varsity soccer, with regular gym class in the off seasons, and swimming in the summer. I ate more than the non-athlete girls in my class, but that was because (1) I needed the protein to assist with muscle repair post exercise and (2) I needed the calories because I was consistently burning them off. If your concern is not feeling toned, instead of trying to lose weight, you should consider trying to build muscle which, although it weighs more, will provide the definition and slim profile I think you are seeking. You'll still fit into the smaller sizes, and look better while doing it and be healthier.