i still dont understand the difference between watching fat intake and calories intake?
Ok, I see the problem here.
First of all you need a clear understanding what a calorie is, which I see you don't have. You're confusing calories with nutrients, so until you understand the difference, you're not going to understand how you figure your calories.
A calorie is a unit of measure. That's all it is. All food can be measured in calories. So if you have a food that is primarily fat, it can be measured in calories. If you have a food that is primarily carbs, it can be measured in calories. If you have a food that is primarily protein, it can be measured in calories.
I'm trying to think of an analogy that will explain this and here's the closest I can come up with.
Say your boss tells you to give him a pound of paper of mixed colors. There are 3 colors in the that you can choose from: red (fat), blue (protein), and yellow (carbs).
So you gather up a bunch of sheets and you count the red paper (fat). You give the packet of paper to your boss and he asks "how much does this weigh?" and you say " there are 22 sheets of red paper". That's a useless answer right? Because 22 sheets of red paper has nothing to do with 1 lb of weight.
So if you're supposed to take in 1500 calories a day, then what good does it do you to say "oh I ate 32g of fat"? That's only part of the answer. What about everything else you ate? What about the calories you ate from carbs? What about the calories you ate from protein? What about the calories you consumed from alcohol?
Counting just fat is like counting those pieces of paper. Ok, you know how much red paper you have, but you don't know anything else.
Now .. if you understand what a calorie is, in relation to your food:
i read all over i dont see what that means. the math comes out the same. I am 6' & 230. my BMR is 2150 so 70% is 1505, and the way you said 10 calories x230=2300 70% is 1610. pretty close. is that correct? what is maintenence calories? i been readin on here for days and still confused
You're overthinking this and making it WAY more complicated than it has to be. Take a step back and start over.
First of all I didn't say 70% of 10 calories per pound. I said 10 calories per pound to lose. Period.
If you lie in bed and do absolutely nothing except breathe, your body burns a certain number of calories, right? It's the amount of energy you need just to exist, just to breathe and for your heart to beat and so forth.
That's your BMR. Your BMR can be figured out by using the Harris-Benedict equation. For men the equation is this:
66 + (13.7 x weight in kilos) + (5 x height in centimetres) - (6.8 x age in years)
If I plug your numbers into that equation (and I'm estimating your age at 30 just for an average), I get 2436 for BMR. (Again: BMR are number of calories you need to survive if all you do is lie in bed and breathe.)
So ... what about the rest of your life? What about getting up, going to work, walking around, driving, eating, taking a shower? All of those other things that you do as a part of your daily life that take calories. In other words, the calories you burn AFTER you get up out of bed and do more than just breathe?
That's your MAINTENANCE calorie level. According to the Harris-Benedict equation, a moderately active adult calculates their maintenance calories by multiplying their BMR by 1.4. For you, that comes out to 3410.
To lose weight, you want to eat about 70% of your MAINTENANCE calories.
So if you wanted to STAY the same weight, you'd eat 3410 calories.
To LOSE weight, you eat 70% of that number, or 2387 calories.
And if you make that really simple, then you say your weight (230) x 10 calories per pound = 2387 calories to lose weight.
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So take all of that together to answer your last question? The reason you're hungry all the time is because if you're only eating 1500 calories, then you're not eating enough.
Pills won't help. Eating the right amount of calories and making sure you eat HEALTHY FOOD (protein, carbs, and fat) is what will keep you from feeling hungry.
