How many calories should I be consuming to lose the maximum amount of weight AND build muscle without feeling tired and worn out?


I am trying to lose weight after some time out of the gym. I’ve recently gone back and have cut my calories severely to about 1200 calories daily.

I’m 22 years old about 5′ 10″ and am about 205 lbs., and that’s mostly fat. I do elliptical 5 times a week for about 30 minutes burning around 300-400 calories a session and then go straight to a one hour weight lifting regimen.

Not only have I not seen results after 3-4 weeks, but I don’t think it’s healthy. I tend to feel tired and worn out.

So, how many calories should I be consuming to lose the maximum amount of weight AND build muscle as well?

Thank you for any help you can give me…..Shayne – MSJC student




MSJC Eagles need energy to soar!  You’re right that 1200 Calories isn’t enough.  For your age, height, weight & gender about 1800-2100 Calories is recommended for weight loss—based on a calculation of 2300-2600 Calories you would need to maintain your current weight. Remember, these are ONLY estimates on paper… if you KNOW how many Calories you ate previously, then just subtract 500 from that total to lose weight.

What you’re eating makes a big difference; choose satisfying and wholesome foods at the right times to support your workout.  CLICK HERE for a full article of more tips. – Debbie J., MS, RD

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to or simply ask it in the COMMENTS section below.

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Posted on May 9, 2013, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 7 Comments.

  1. Also, I’d like to mention that your exercising schedule and regime might be too similar from day to day. This cause the body to go in a stage called “plateau” where the body is so used to doing your workout that it shuts down EVERYTHING else that it doesn’t need.

  2. I am in the same boat as the the person that asked the question. Losing weight but still its getting hard.

    Thanks for the tip Debbie.

  3. Try incorporating cardio with weight’s, Intervals. Or warm up for 10 minutes, then weight training. Cardio after. Pace yourself. For beginners 2 every other day, then 3 days on, day off, three days one. Besides the lack of calories your over training. Make sure your getting enough sleep.

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  1. Pingback: I go to the gym regularly, so should I be drinking protein shakes? Are they harmful? | LA Fitness | Official Blog | Living Healthy

  2. Pingback: The Blue Print for Building Muscle | LA Fitness | Official Blog | Living Healthy

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