Calorie deficit for 5’0?

[faithshepard]

Trying to see if my calorie deficit is okay. 32F, 5’0, Current weight :145lbs, goal weight : 120-125 range. I have a sedentary job.
I’ve already lost 9 lbs in 2.5 months but I was doing weight training 3x a week and walking a lot. I want to focus more on just walking for movement and being in a calorie deficit because I’ve started dreading weight training lately . Is 1300-1350 calories a day sufficient?
I see all these videos saying “1200 calories is way too little” but I’m assuming that’s for average height people?

 

[olleg12]

@faithshepard I am your height, eat 1200 calories a day, workout 5 days a week, and am rarely hungry.

Here are some of the options I rotate through, though there are more:

Breakfast

• Oikos Greek yogurt cup with 10g protein powder and 56g berries - 151 calories/24g protein
  • Goldfish packet the days I have this (fav snack, will go crazy if I don't have it! lol) - 130 calories/3g protein
• Protein powder in 6oz whole milk with 100g frozen fruit - 279 calories/32g protein

Lunch

• Buffalo chicken (4oz) wrap (low carb) - 274 calories/30g protein
• Chicken (2oz) Caesar (light) Salad - 271 calories/23g protein
• 3 Deviled Eggs, 56g turkey breast, 40g cheddar cheese - 387 calories/27g protein
• Beef (4oz) burrito with cheese & homemade Greek yogurt sauce - 355 calories/35g protein
• Lunch meat sandwich with cheese and light mayo on Sara Lee Healthy Multi-grain - 280 calories/20g protein

Dinner

• Roasted Chicken Sausage (2 links) & Potatoes (6oz), sauteed bell peppers & onions - 488 calories/29g protein
• Beef (4oz) & black bean (.25 cup) enchilada with sour cream (2tbsp) - 562 calories/39g protein
• Beef Steak Stroganoff w/broccoli - 488 calories/33g protein
• Kung Pao chicken with no nuts (4oz) w/rice or noodle & veggie - 300 calories/30g protein
• Chicken breast (4oz) with cream cheese (reduced fat) sauce, pasta (1oz) & green beans - 416 calories/34g protein
• Beef or chicken (2oz) spaghetti (2oz) topped with parmesan (3tbsp) with side salad - 497 calories/35g protein
• Chicken breast and chicken sausage jambalaya with mini corn ear - 510 calories/47g protein
• Sloppy Joes with roasted potatoes & asparagus - 531 calories/30g protein

I make pretty much everything at home from scratch, only eat out about once per month, and weight absolutely everything on my kitchen scale. Typically no snacking between meals. I use Isopure protein powder which is low carb and low cal, but high protein content. I typically hit 90g protein most days, sometimes closer to 110g. Feel very little hunger.

I'm eating this low calorie amount for a tropical vacation with my husband coming up in less than 2 weeks now. Planning to increase calories to 1500 after returning (and also add weight lifting).

 

[lin]

@olleg12 This is amazing - I’m saving your comment! I feel like I’m so careful of my meals focusing on hitting my protein and load up on veggies and fitting in complex carbs, I also work out 5x/week, have a 1600 cal limit, and yet I am still always hungry (I don’t have cravings for anything in particular like sweets thankfully but I’m just generally so so hungry). I feel like my meals are tiny yet your list looks so robust! I have no idea how you do it! I measure and weigh everything too but maybe my calorie counts are wrong? I have no idea. I’m depending on my MacroFactor app being accurate. I have no clue how to not be hungry haha.

 

[olleg12]

@lin I feel like actually enjoying your meals makes a huge difference! I only ever eat things I genuinely enjoy, never just to hit a macro goal. If I try a new recipe and it’s just ok, I never make it again.

 

[4ntioch]

@olleg12 This is me too! Absolutely agree with this number. Nowadays, calories are extremely overestimated!

 

[sneebuck]

@olleg12 I don’t understand how you are able to eat this much in one day. I would die from eating this amount of food! If you cannot complete it, do you break it into portions or eat some as a snack?

 

[olleg12]

@sneebuck Oh! All of this isn’t one day! One option from each meal type per day.

 

[mocoman97]

@faithshepard 1200 is doable. High volume of low calorie foods like veg and salad. Lower starchy carbs. Try and hit 100g protein