No doubt this question has been asked a million times...how many calories does a person need per day to lose weight but maintain the hard workouts? I have heard a million answers. Everything from 1200-2500. I definatley lose weight if I keep it less than 1400 but I've heard so much about that being not enough calories. Occasionally I'll go up to 1800/day but then I gain weight. I'm doing 6 days of cardio (either a Cathe tape or Spinning) 2-3 days of power yoga, and 4-5 days of weights (PS series). So if I go up in calories will I initially gain weight before my body adjusts and then it will go back down or is 1800 really too much?
How many calories/day?
- Thread starter Cbelle
- Start date
Bobbi
Cathlete
There's a formula for calculating your BMR (Basal Metabolic Rate) which is the number of calories your body requires to do all it has to do (heart beating, breathing, muscle repair, hair growth). Then there's the amount of activity you do which includes getting up, fixing breakfast, kissing your beloved, catching a bus, getting the mail, etc. Finally, theres exercise. It's based on your height and weight plus activity levels.
Take your weight in pounds and divide by 2.2 to get your weight in kg. (Example:120 pounds /2.2 = 54 kg)
Multiply your body weight in kg x 22 (for women; it's 24 for men)
(Example: 54kg x 22 = 1188)
This is the amount of calories your body needs to function at it's basic level.
Multiply BMR by activity level:
sedentary 1.3
light 1.5
moderate 1.6
heavy 1.9
exceptional 2.2
1188 BMR x 1.6 (moderate) = 1900 calories to maintain weight for our 120 lb moderatly active friend.
Eat more you gain, fewer you drop.
Hope this helps!
Take your weight in pounds and divide by 2.2 to get your weight in kg. (Example:120 pounds /2.2 = 54 kg)
Multiply your body weight in kg x 22 (for women; it's 24 for men)
(Example: 54kg x 22 = 1188)
This is the amount of calories your body needs to function at it's basic level.
Multiply BMR by activity level:
sedentary 1.3
light 1.5
moderate 1.6
heavy 1.9
exceptional 2.2
1188 BMR x 1.6 (moderate) = 1900 calories to maintain weight for our 120 lb moderatly active friend.
Eat more you gain, fewer you drop.
Hope this helps!
H
honeybunch
Guest
This is a very individual matter....Brad Schoenfeld, who wrote "Look Great Naked," told me in an e-mail that you should multiply your desired weight by 12 to come up with a daily calorie allotment. This is working OK for me, but that's just me. I find that I can get along with fewer calories if I eat right and eat frequently. The BIG mistake comes in when you let yourself get too hungry. Your energy level plummets, and you are more likely to eat too much.
A real key for me has been to make sure I get enough protein. For what it's worth, take it or leave it.
A real key for me has been to make sure I get enough protein. For what it's worth, take it or leave it.
Honeybunch...that works out to be 1500 which sounds about right to me. Not too much not too little. I agree about the eating frequently. Although I have read lately that if you eat snacks every day you'll train yourself to be hungry at those times of day (say, 9am and 3 pm) even if you arent. Makes sense since I always eat at the exact time every day regardless of being hungry or not.
Along these lines, I recently was diagnosed with an eating disorder (unspecified....not anorexia or bulimia) and am trying to work on that. Alot of the problem is an absolutely insane obsession with counting calories/points/protein grams...whatever. I'm trying to ease up on that a bit. Without gaining a ton of weight. A fine balance.
Thanks for the advice guys!
Along these lines, I recently was diagnosed with an eating disorder (unspecified....not anorexia or bulimia) and am trying to work on that. Alot of the problem is an absolutely insane obsession with counting calories/points/protein grams...whatever. I'm trying to ease up on that a bit. Without gaining a ton of weight. A fine balance.
Thanks for the advice guys!
Bobbi
Cathlete
I ordered a book I saw on She TV which is about putting your food together in the correct way so that you aren't hungry, i.e., the correct ratio of carbs, fat (yes!) and protein. The thing is you do not need to feel hungry or deprived, just cut out junk calories on a daily basis. I am a firm believer in an occasional indulgance. Oh, Chocolate!
I have my obsessions too but I do not starve and I do not overtrain so if I tend to obsess, I figure it's ok if I don't harm myself in the process. For all the people who must put up with my obsessive fixation on health food (the term is orthorexia nervosa, I believe), they too will survive even if they are sick to death of me! I used to smoke like a chimney and be a nervous, high strung wreck. Thanks to exercise and a good diet I am a centered and really happy woman these days! I love this website!
Have you checked out fitday.com?
I have my obsessions too but I do not starve and I do not overtrain so if I tend to obsess, I figure it's ok if I don't harm myself in the process. For all the people who must put up with my obsessive fixation on health food (the term is orthorexia nervosa, I believe), they too will survive even if they are sick to death of me! I used to smoke like a chimney and be a nervous, high strung wreck. Thanks to exercise and a good diet I am a centered and really happy woman these days! I love this website!
Have you checked out fitday.com?
getnfit@38
Cathlete
Bobby, I personally appreciate all the advice I see you give others, I write it down, print it out, etc., for future reference! I think you should have your own nutrition website, sort of a "ask Bobby" site where we can post our questions on nutrition, diet, etc.
You gave me fiber advice months ago and it has changed my life! I eat so many beans every week my daughter is threatening to move out (my body is still adjusting to the gas effects!)
But seriously, your advice never falls on deaf ears, because I always listen and apply your "nutrition wisdom!"
Donna
You gave me fiber advice months ago and it has changed my life! I eat so many beans every week my daughter is threatening to move out (my body is still adjusting to the gas effects!)
But seriously, your advice never falls on deaf ears, because I always listen and apply your "nutrition wisdom!"
Donna
Bobbi
Cathlete
Thanks, Donna! I find the nutritional aspects of fitness really interesting and I love to share. It's just amazing to me how your diet affects your life. I feel great on a super healthy diet and that's all I need to keep eating clean. Tonight I got to eat a piece decadent chocolate cake, though, because my birthday is Tuesday and my husband has to work late so he made me Chicken parmesan and, let me tell you, he doesn't give a hoot about my fat intake and I am stuffed but feeling good! I am still childishly delighted by my birthday. I'll be 39 and am soooo delighted to be a fit and healthy woman on the verge of 40!!!
My children also wish that beans were not the musical treat!!:;-)
But, goodness,they are so good for you and tasty too!
You made my day, Donna! Thank you for the lovely compliment!
My children also wish that beans were not the musical treat!!:;-)
But, goodness,they are so good for you and tasty too!
You made my day, Donna! Thank you for the lovely compliment!
Bobbi
Cathlete
Hi, Lisa. I enjoyed the Okinawa Program, Andrew Weil's Eating Well for Optimum Health and lately, I have read Walter Willett's book, Eat, Drink and Be Healthy. It was grea, very simple and practicle. Be sure to look for these books at Half.com where you can pick books up for very little money!
Bobbi
Bobbi