Calories Needed Per Day

Question
Hi Laura,

I am wondering how many calories per day I would be needing if I am wanting to drop around 10-15 pounds. I am a 14 year old girl (15 this fall) and I am a competitive gymnast. I currently weigh around 115 lbs give or take and my goal weight is from 100-105. I have checked if this weight is healthy, and I can go down to 95 lbs, but I don't want to. I also understand that muscle weighs a lot, but I don't have a six pack, so I know I definitely have some extra fat with my muscle.

I am willing to take a couple of weeks so long as it is safe. I work out 5 days a week. On Mondays, Tuesdays, and Thursdays I work out as a gymnast for 6 hours. On Wednesdays and Fridays for 3 hours. I will be doing this program for one more month because of school starting at which point I will go for 3 hours a day 6 times a week.

I am not wanting to lose weight because of my body image, but so that way I can fly higher and have less of a strain on my joints. I have been hovering at 115 lbs for a while, no matter what I try, and to be honest it's pretty frustrating. I try to eat healthy, but I have been having a hard time committing because of not having a set number to shoot for.

Just to add, I am an optional gymnast (I do flips on all four events, so this is not recreational gymnastics... it's pretty hard :P ) and I have not grown in around a year, so I am still 5 feet tall.

Thank you so much!

-Lauren

Answer
Dear Lauren, Try 1500 to 1800 calories per day, that is the amount our Slimkids program contains. That amount should give you enough calories to provide the essential nutrients you will need while helping you to lose 1-2 pounds per week. You might lose more because you are so active. Of course those calories should come from healthy foods like lean meat, chicken, fish, vegetables, fruit, dairy, whole grains, and healthy fats like those in salad oils.
Any diet under 1200 calories per day is considered unhealthy and the person should be under the care of a physician. If you eat too little your body will break down your hard earned muscle tissue to supply it to more essential parts of the body for normal repair, so it is important to feed your body healthy foods. Hope that helps, Laura Kraemer,Slimkids.com

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