Daily Calorie intake
Daily Calorie intake
What are you aiming for? How did you decide on that number?
Trisupporter and I were talking last night about it. Her website recommended something like 1300-1600 cal/day for her, I am aiming for closer to 2000-2100 cal/day. Curious the difference, though her website may add to it when she logs exercise, whereas I have built that into the daily.
Trisupporter and I were talking last night about it. Her website recommended something like 1300-1600 cal/day for her, I am aiming for closer to 2000-2100 cal/day. Curious the difference, though her website may add to it when she logs exercise, whereas I have built that into the daily.
2300 is my maintain level prior to any exercise. Since exercise is generally over 500 calories per day for me, I target the 2300 when in a weight loss phase. This past summer I was frequently going over 3500 calories per day and still losing a bit weight.
I get that number from the formulas in Nancy Clarke's Sports Nutrition Guidebook as well as the number given by Fitday (once I add in 7 hours of sleep).
I'll also qualify it by saying I'm just under six feet tall and every fitness test I've ever taken targets the top end of my BMI range as a goal weight.
I get that number from the formulas in Nancy Clarke's Sports Nutrition Guidebook as well as the number given by Fitday (once I add in 7 hours of sleep).
I'll also qualify it by saying I'm just under six feet tall and every fitness test I've ever taken targets the top end of my BMI range as a goal weight.
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Last night I was reading the The Biggest Loser books that I got for Scotty for Christmas and I got wondering something similar.
They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
But that seems really low if I'm going to be working out doing cardio and/or weights everyday.
Try as I might, I could not find, anywhere in the books, how to adjust caloric intake for high levels of activity.
I know Cals in has to be less than Cals out in order to lose weight, but if I eat 1330 in a day then burn 400 doing a run, plus another 200-300 weight training, that would mean I'm trying to survive off 600 calories a day....I think my BMR is higher than that!
They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
But that seems really low if I'm going to be working out doing cardio and/or weights everyday.
Try as I might, I could not find, anywhere in the books, how to adjust caloric intake for high levels of activity.
I know Cals in has to be less than Cals out in order to lose weight, but if I eat 1330 in a day then burn 400 doing a run, plus another 200-300 weight training, that would mean I'm trying to survive off 600 calories a day....I think my BMR is higher than that!
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all i know is that i was up at 3am eating a salad, and i still woke up hungry at 8am. not sure i can sustain 1300 (it was actually 12xx).
This reminds me of the 'rule' I read somewhere that recommended eating 10 x (goal weight) - so 1450 if your goal is 145. but there must be a minimum limit, no?
that's kinda funny.
CdnArtyWife wrote:They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
This reminds me of the 'rule' I read somewhere that recommended eating 10 x (goal weight) - so 1450 if your goal is 145. but there must be a minimum limit, no?
CdnArtyWife wrote:Last night I was reading the The Biggest Loser books [...] Try as I might, I could not find, anywhere in the books, how to adjust caloric intake for high levels of activity.
that's kinda funny.
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From http://my-calorie-counter.everydayhealth.com/Calorie_Calculator.asp
You enter your weight and height, your age and gender, you pick your activity level from 5 listed (I picked moderately active according to definition) and it gives you your Basal Metabolic Rate (the number of calories per day you need to maintain your current rate). Then it says:
You enter your weight and height, your age and gender, you pick your activity level from 5 listed (I picked moderately active according to definition) and it gives you your Basal Metabolic Rate (the number of calories per day you need to maintain your current rate). Then it says:
One pound of body fat is equal to approximately 3500 calories.
Weight Loss
To lose one pound per week, you might decrease your required calories by 500 per day.
(-500 calories X 7 days per week = -3500 calories)
Weight Gain
To gain one pound per week, you might increase your required calories by 500 per day.
(500 calories X 7 days per week = 3500 calories)
The American College of Sports Medicine recommends a minimum of 1200 calories per day for females and 1800 calories per day for males.
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CdnArtyWife wrote:They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
no way! That would be 1000 cals/day for me... totally unrealistic.
When I count (which is um... rare...) I aim for 1800-1900.
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There are equations that estimate your caloric needs. You can estimate your basal metabolic rate (ie calories needed to just lie in bed and breathe) by the equations:
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
then multiply by an activity factor (whole equation is the Harris-Benedict equation):
multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
This will give you your maintainence calories. Reduce by about 250cal/day for 1/2 pound per week weight loss, 500cal/day for one pound per week. Minimum calories for the average person per day should be ~1200-1300cal, and diets as low as 800cal/day should be done with medical supervision only.
These are estimates, and not an exact science. Some people actually lose more weight if they eat a bit more, as their body is not trying so hard to conserve energy stores.
Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
then multiply by an activity factor (whole equation is the Harris-Benedict equation):
multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
This will give you your maintainence calories. Reduce by about 250cal/day for 1/2 pound per week weight loss, 500cal/day for one pound per week. Minimum calories for the average person per day should be ~1200-1300cal, and diets as low as 800cal/day should be done with medical supervision only.
These are estimates, and not an exact science. Some people actually lose more weight if they eat a bit more, as their body is not trying so hard to conserve energy stores.
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Another thing to consider is to average out your daily calories across the week. So, you might have more/fewer calories on each day, as long as it averages out.
I also don't "count" calories that I take in during long exercise sessions (e.g., gels, Eload) as those are being burned up right away to fuel my activity. But I also don't grossly increase my calorie consumption on days when I have long workouts.
I am to be in the 1500-2000 calorie range (averaging out at about 1700/day). According to Chris Carmichael, that's far too low for someone with a high activity level (for my weight, should be around 2250/day).
According to Nutridiary, my BMR is 1465, and then it adds on another 586 for a "lightly active" lifestyle (i.e., seated work, little activity). I chose that setting because I enter my exercise separately into the system. But I guess I could just as easily set it at "very active" and not enter my daily workouts.
I also don't "count" calories that I take in during long exercise sessions (e.g., gels, Eload) as those are being burned up right away to fuel my activity. But I also don't grossly increase my calorie consumption on days when I have long workouts.
I am to be in the 1500-2000 calorie range (averaging out at about 1700/day). According to Chris Carmichael, that's far too low for someone with a high activity level (for my weight, should be around 2250/day).
According to Nutridiary, my BMR is 1465, and then it adds on another 586 for a "lightly active" lifestyle (i.e., seated work, little activity). I chose that setting because I enter my exercise separately into the system. But I guess I could just as easily set it at "very active" and not enter my daily workouts.
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I use "My Food Diary" to log food and exercise. It has me set at 2008 calories a day to lose 1 pound a week as my base caloric intake.
When I log workouts I enter the number of calories burned according to my HRM which gets added to the base amount. So 2008 calories + whatever calories burned during workout = the calories I should consume that day. It suggests eating back calories burned - which I like very much
When I log workouts I enter the number of calories burned according to my HRM which gets added to the base amount. So 2008 calories + whatever calories burned during workout = the calories I should consume that day. It suggests eating back calories burned - which I like very much
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klewlis wrote:CdnArtyWife wrote:They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
no way! That would be 1000 cals/day for me... totally unrealistic.
When I count (which is um... rare...) I aim for 1800-1900.
same here. calorie counting drives me nuts. i probably eat >2000 when i am not counting, which is probably way more than i need even with my activity level. but my weight is pretty stable. i don't get this stuff.
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La wrote:I also don't "count" calories that I take in during long exercise sessions (e.g., gels, Eload) as those are being burned up right away to fuel my activity. But I also don't grossly increase my calorie consumption on days when I have long workouts.
Me too, seems to work well.
During the week I limit myself to 2000, which is about 300-400 under my caloric requirements if I were sedetary. I don't count Gatorade/gels/etc. But I run/bike/swim at least 6 times a week, usually more, so the weight comes off at about a pound a week. Oh, and I don't count on weekends generally, but I am aware of what I'm eating.
My target weight is 165, once I'm there I'll stop counting. If I see 168 on the scale, I'll count again until I'm under 165. Repeat, forever.
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klewlis wrote:CdnArtyWife wrote:They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
no way! That would be 1000 cals/day for me... totally unrealistic.
When I count (which is um... rare...) I aim for 1800-1900.
Using that formula at my current weight this means 707 calories...no way could I survive on that
This really doesn't make sense to me.
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Jo-Jo wrote:klewlis wrote:CdnArtyWife wrote:They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
no way! That would be 1000 cals/day for me... totally unrealistic.
When I count (which is um... rare...) I aim for 1800-1900.
Using that formula at my current weight this means 707 calories...no way could I survive on that
This really doesn't make sense to me.
No, but then you arent trying to lose weight either. It seems a bit low to me though, since I couldnt stick to it. My goal is to have a number that is attainable without deprevation - if it is too low then I end up eating more than if I had not been 'trying' in the first place Something about the number triggers me.
My current metabolic rate is pegged at ~1800 calories per day
The software that use takes into account all food logged, all exercise logged and all weights recorded and adjusts with all new information recorded.
I weight myself 6 out of 7 days and record food for 6 out of the 7 days. It will actually then use that information to 'guess' at my seventh day (so it actually accounts for my 'free day'). The more information I consistently feed it, the closer it will zero in my calorie needs and adjust for my goal weight.
The software that use takes into account all food logged, all exercise logged and all weights recorded and adjusts with all new information recorded.
I weight myself 6 out of 7 days and record food for 6 out of the 7 days. It will actually then use that information to 'guess' at my seventh day (so it actually accounts for my 'free day'). The more information I consistently feed it, the closer it will zero in my calorie needs and adjust for my goal weight.
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2013:
Thanksgiving Day 5k: 27:26
Coming up:
ORW Half Marathon
NYC Marathon 2014
2013:
Thanksgiving Day 5k: 27:26
Coming up:
ORW Half Marathon
NYC Marathon 2014
it's definitely not an exact science. for example, i'm not sure about the distinction between 'moderately active' and 'very active' -- if i run 10k three times a week and someone else runs 5k six times a week, am i 'moderate' compared to their 'very'? are we the same? if i run it at half their pace (:oops:), does it matter?
seems easiest to me to calculate based on a sedentary lifestyle and then add in activity, but then i'm relying on the arbitrary number the TM or bike spits back at me when my workout is done, and how accurate is that?
sometimes i wish i had the bodybugg they use on The Biggest Loser to measure output, but that's probably just as unreliable.
seems easiest to me to calculate based on a sedentary lifestyle and then add in activity, but then i'm relying on the arbitrary number the TM or bike spits back at me when my workout is done, and how accurate is that?
sometimes i wish i had the bodybugg they use on The Biggest Loser to measure output, but that's probably just as unreliable.
trisupporter wrote:it's definitely not an exact science. for example, i'm not sure about the distinction between 'moderately active' and 'very active' -- if i run 10k three times a week and someone else runs 5k six times a week, am i 'moderate' compared to their 'very'? are we the same? if i run it at half their pace (:oops:), does it matter?
seems easiest to me to calculate based on a sedentary lifestyle and then add in activity, but then i'm relying on the arbitrary number the TM or bike spits back at me when my workout is done, and how accurate is that?
sometimes i wish i had the bodybugg they use on The Biggest Loser to measure output, but that's probably just as unreliable.
This is why I like my software so much
"Each time you log your weight, our Real-Time Eating Coach™ checks your metabolic rate by comparing your recent weight history with your eating and exercise histories. If it finds any variation, it adjusts your calorie budget to keep you tracking smoothly toward your goal.*
This self-correcting technology, called Calorie Feedback™, even allows for mistakes you make when logging meals. If you forget to log some of your foods or habitually underestimate your portion sizes, the program will automatically lower your just enough to cancel the error.
In addition, if you skip a day, a week, or even a month of logging, Diet Power knows how to fill the gap with "phantom data" based on your recent averages and your weight change during the "silent" period.
What's more, if you gain weight because you retained water from eating salty foods, Diet Power "knows" that the gain is only temporary, and reacts accordingly. It does the same for bloating associated with the menstrual cycle."
The rumours are true......
2013:
Thanksgiving Day 5k: 27:26
Coming up:
ORW Half Marathon
NYC Marathon 2014
2013:
Thanksgiving Day 5k: 27:26
Coming up:
ORW Half Marathon
NYC Marathon 2014
klewlis wrote:CdnArtyWife wrote:They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
no way! That would be 1000 cals/day for me... totally unrealistic.
When I count (which is um... rare...) I aim for 1800-1900.
I'd be less than 1000 - which isn't right!
I'm working with a dietician - she has me eating 1500cal/day (not including gels/gatorade when working out.
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Size5 wrote:klewlis wrote:CdnArtyWife wrote:They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
no way! That would be 1000 cals/day for me... totally unrealistic.
When I count (which is um... rare...) I aim for 1800-1900.
I'd be less than 1000 - which isn't right!
I'm working with a dietician - she has me eating 1500cal/day (not including gels/gatorade when working out.
S5
And how is that for you Krista? Are you able to sustain yourself at that number? Feel deprived? Are you allowed to increase at all for workouts other than gels/gatorade? Does she spell out to you what your calories must come from on a daily/meal basis?
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a-slow-5 wrote:Size5 wrote:klewlis wrote:CdnArtyWife wrote:They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
no way! That would be 1000 cals/day for me... totally unrealistic.
When I count (which is um... rare...) I aim for 1800-1900.
I'd be less than 1000 - which isn't right!
I'm working with a dietician - she has me eating 1500cal/day (not including gels/gatorade when working out.
S5
And how is that for you Krista? Are you able to sustain yourself at that number? Feel deprived? Are you allowed to increase at all for workouts other than gels/gatorade? Does she spell out to you what your calories must come from on a daily/meal basis?
Yes the meals and snacks are ALL spelled out. You increase for workouts and she tells you how much to consume when working out. I have to admit that I have never had such steady (no crashes) energy and NO cravings. I used to snap all the time with crashes from hunger and I don't do that when I stick to the plan. I wanted to lose weight but I don't think I have yet (the number isn't any different, the clothes are the same). I need to measure.... But still I"m very happy with my moods/energy. I am about 100% better than I was. I never made it to 6pm without either biting someone's head off or melting down........ now I always do.
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Size5 wrote:a-slow-5 wrote:Size5 wrote:klewlis wrote:CdnArtyWife wrote:They say that a general rule for how much calories you have to take in to lose weight is 7 x (your current weight) so for me that would be approx 1330 cal/day.
no way! That would be 1000 cals/day for me... totally unrealistic.
When I count (which is um... rare...) I aim for 1800-1900.
I'd be less than 1000 - which isn't right!
I'm working with a dietician - she has me eating 1500cal/day (not including gels/gatorade when working out.
S5
And how is that for you Krista? Are you able to sustain yourself at that number? Feel deprived? Are you allowed to increase at all for workouts other than gels/gatorade? Does she spell out to you what your calories must come from on a daily/meal basis?
Yes the meals and snacks are ALL spelled out. You increase for workouts and she tells you how much to consume when working out. I have to admit that I have never had such steady (no crashes) energy and NO cravings. I used to snap all the time with crashes from hunger and I don't do that when I stick to the plan. I wanted to lose weight but I don't think I have yet (the number isn't any different, the clothes are the same). I need to measure.... But still I"m very happy with my moods/energy. I am about 100% better than I was. I never made it to 6pm without either biting someone's head off or melting down........ now I always do.
That's great news. I'm guessing she's really played with (increased/monitored) your protein intake and reduced your carbs (other than work out days). Reducing the carb intake would stabalize your energies and prevent the peaks/valleys, also nearly eliminating the cravings. I followed a "diet" similar to this for some time and noted very similar results. One of my biggest (and most startling) discoveries during that time was that insulin is a hormone. (not that I didn't know that I suppose, I just never accredited it to having such an impact on your body) and impacts in a huge way. Stabalize it and you will find a very comfortable zone to function in. I completely understand what you are saying. I bet your friends, co-workers, family notice a huge difference too! Good on ya! (was it plain weight loss that pointed you in her direction or the "final straw" with the fuelling battles?)
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The trainer that did my nutrition plan set my calories at 1370-1450 a day with a breakdown of 700 calories/175g Carbs, 400-480 calories/90-120g Protein, 270 calories/30g fat.
I do this 5-6 days a week and then have a day or two where I can have something I've been craving or just not count. I try not to go too nuts on cheat day but I don't feel guilty for eating things these days either.
I'm 5'4, 35, and now 155lbs. I was 165lbs when I started this on Nov 10. Not including Christmas time, I consistently lost 1-2lbs a week which is supposed to be the goal so I think she has my calorie count right.
One interesting point, I do not increase my calories at all for workout days. This lady was a competitive bodybuilder and said that she trained intensely on 1200 calories a day.
I do this 5-6 days a week and then have a day or two where I can have something I've been craving or just not count. I try not to go too nuts on cheat day but I don't feel guilty for eating things these days either.
I'm 5'4, 35, and now 155lbs. I was 165lbs when I started this on Nov 10. Not including Christmas time, I consistently lost 1-2lbs a week which is supposed to be the goal so I think she has my calorie count right.
One interesting point, I do not increase my calories at all for workout days. This lady was a competitive bodybuilder and said that she trained intensely on 1200 calories a day.
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I am going for 1800-2000 calories per day. I have been eating around 1500 for the past few days and it has not been good. Perhaps it was good to shock my body though- I ate and drank so much in Mexico!
I am going for 1800-2000 calories per day. I have been eating around 1500 for the past few days and it has not been good. Perhaps it was good to shock my body though- I ate and drank so much in Mexico!
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a-slow-5 wrote:
That's great news. I'm guessing she's really played with (increased/monitored) your protein intake and reduced your carbs (other than work out days). Reducing the carb intake would stabalize your energies and prevent the peaks/valleys, also nearly eliminating the cravings. I followed a "diet" similar to this for some time and noted very similar results. One of my biggest (and most startling) discoveries during that time was that insulin is a hormone. (not that I didn't know that I suppose, I just never accredited it to having such an impact on your body) and impacts in a huge way. Stabalize it and you will find a very comfortable zone to function in. I completely understand what you are saying. I bet your friends, co-workers, family notice a huge difference too! Good on ya! (was it plain weight loss that pointed you in her direction or the "final straw" with the fuelling battles?)
I don't know that my co-workers are noticing because I often worked VERY hard to hide my mood at work..... I think Mr C-lab notices since I didn't hide it at home.
I think what really pointed me her way was the ultras almost always resulted in fainting and crashing after the race.... maybe it wasn't nutrition but I had to eliminate that as a possibility. Although I want to lose weight, it wasn't my primary driving factor..... but I did know I couldn't do WW again and train for a half iron so those things combined caused me to seek out help. Plus, although I know relatively well, what I should eat, I didn't know how much protein I should eat... and you are right - I totally under consumed protein (probably for the last 4+ years) and over consumed carbs.
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Size5 wrote:
Plus, although I know relatively well, what I should eat, I didn't know how much protein I should eat... and you are right - I totally under consumed protein (probably for the last 4+ years) and over consumed carbs.
S5
What is your dietician recommending you eat to increase your protein? I'm finding it really hard to stay to a lower calorie diet & still get a sufficient amount of protein.
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