I have lost weight successfully. What is my energy intake to keep this weight with an hour sports per day? (female, 30 years old, 1,70m height , 57 kilograms)

Catarina Costa, Portugal

To determine the healthy weight, a simple measure of the relationship between weight and height called the Body Mass Index (BMI) is used. The BMI is defined as the weight in kilograms divided by the square of the height in metres (kg/m2).

To evaluate your measures:

Your Body Mass Index (BMI) is 19,2 kg/m2 which means normal. Typically, a BMI of 18.5 to 25 is considered 'healthy' weight. Great that you have lost the weight. Your estimated "Basal Metabolic Rate" (BMR) is 1324,5 kcal/day. This is what your body uses just to keep its basic systems working (brains, heart, breathing, body warmth, and so on). For a moderately active work, your energy requirement is about 1987,35 kcal/day. For your exercises you can add between 300 to 600 kcal, depending on the intensity.

If you do sports and your weight is not stable you should not forget, that muscle weighs more than adipose tissue (fat) and so you may be losing your fat without necessarily seeing it reflected in the scales. A body fat content from 20 to 29,9 % is regarded as normal for females. Your expectations might be too high. It took some time for muscle growing and fat loosing. But if you gain more muscles your "Basal Metabolic Rate" will increase which means more stability for your body weight in long term. The muscle tissue needs enough protein for growing. The recommendation is 0,8 gram protein per kilogram bodyweight. You should have lean protein sources in your diet like milk products, meat and fish. You should definitely continue your exercise regimen not only to control body weight, but also to keep your body fit and for an overall healthy lifestyle.