Cals can determine how I need
Ho would I do this? I weigh 165. Im 54 “. I will be to develop 5-6 days / week. . Running at least 5 days at least 2 miles. Im still trying to work out the rest of my routine. How think I need to be able to lose weight? Thanks
Amy
Reply:i might think that its too much for me personally. by this calculation my maintenance is around 2150. i have tried a 1600-1700 cal diet, even with heavier exercise (up to three hours a day 5x/week, then 1.5 hrs the other two days). and i still didn't lose (but gained)i have tried consuming 1600-1700 with light exercise to test out the 'starvation effect' theory, still gained. i do not lose unless i am eating 1200-1500 cals and 5 days of exercise/week. i guess my metabolism is slllllooowww. just my input. (by the way when i try these new ways i ussually do it for at least 4 weeks so my body can get used to it and i eat a very healthy diet-no sodas, 30+g of fibre/day, lean proteins (65g+/day), no proicessed/fast foods at all, no junk food, 'good' carbs, good fats, small but frequent meals, eat breakfast, 3-6L of water/day, etc.) everything i am doing is correct, but i gain on a diet higher than 1500cals/day).
Reply:By that calculation, it says I need 1780 per day to lose 1 pound a week. That sounds like so much, but maybe that's why I haven't lost!
Reply:Also, there are some fitness places like Bally that can measure your actual BMR with a device. You breathe in and out through it and it calculates your BMR based on the amount of oxygen you use in a breath. Or something like that
Reply:Very informative. THank you for taking the time to reply.
Amy
Reply:One way to calculate your caloric requirement is with the Harris-Benedict Formula:
I use the following formulas:
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)
This gives you your Basal Metabolic Rate (BMR)
Now that you know your BMR, multiply your BMR by your activity multiplier from below:
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extra active = BMR X 1.9 (hard daily exercise/sports & physical job
Your BMR X Activity Level = Calories needed for maintenance: what you need to sustain your body at status quo. If you want to lose weight, subtract 500 calories a day to lose 1 pound per week. Subtract 1000 to lose 2 pounds per week. It is not recommended to go below a 1000-calorie deficit for most people.
I recommend you start out a fat loss program at a 500 calorie deficit, try that for a couple of weeks, then, if you aren?t getting the results you want, cut 250 off, try that for a couple of weeks, and repeat until you find the level that works for your body. After a few months, change it; your body will become accustomed to a caloric level and needs it to be altered once in a while.
To set up your macronutrient ratios:
Protein is 4 calories per gram.
Carbohydrates are 4 calories per gram.
Fat is 9 calories per gram.
Alcohol is 7 calories per gram.
You can play with the ratios if you want. Many people losing weight go for 40% protein, 30% carbs, and 30% fat. Some go for 33c / 33p / 33f. I use a ratio of about 50c/25p/25f. You can experiment to find what works for you.
Note: There are many theories on caloric requirements. I suggest you use the Harris-Benedict as a starting point, and experiment with different caloric intakes until you find the correct ratio for your body. Just don't vary your intake by more than 250 calorie. Everybody's metabolism is different, and everyone needs to find his or her own maintenance requirement.