Calorie Question?
- Thread starter CardioJ
- Start date
What type of heart monitor is this?
Is it one that allows for you to input your personal particulars, such as:
Gender, height, weight, and age?
The ones that do, are generally far more accurate than the ones that do not allow for it, and calculate calorie approximations from averages (such as 150 to 160 pound males, and make no distinction between sex).
Bare this in mind.
How are you basing this 600 calorie burning approximation? From your calorie approximator you stated?
If it is, refer to my above comments.
Are you male or female? Do you have any type of health issues?
The following assumes to do not:
This can depend on you and your personal particulars, and what activities you are performing throughout the day (including fitness training).
1. Establish your BASELINE calorie needs.
This means look here to obtain this information:
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
If you haven't calculated what you "personally" need, then get to work and approximate your personal calories. First order of weight loss business.
Start with a mild deficit then adjust as needed.
Small deficit meaning something like 300 to 500 calories, and adjust this as needed and necessary.
2. Set a protein intake around the "ballpark premise" of 1g per pound of body weight. Simply a figure "around" this mark. The .08, gets floated around, as does the 1g per pound of body weight, and above. Simply middle ground it, to about 1g, and you will be okay.
The lower your calories and carbohydrates go, the more protein you'll need, such as in a cut/or lose the fat situation. IMO. You actually need more protein while "losing weight" than you do while gaining, so keep this in mind, at least in my opinion. Watch your protein intake as you diet to lose tissue, it is important to reduce muscle wasting effects, that some cutting cause.
3. Set carbohydrate intake appropriately; either low, moderate, or high.
Where this ends up, can depend on how you respond.
Generally, stay away from being on the high end (for good tissue loss), lower (but not too low starting out) is generally better served--at least starting.
This is a KEY AREA of weight "effects"....>good and bad.
Here we could define very low as 20g to 50g, low as under 75-100g, and moderate 100-200g, and high would be anything over 200g per day.
Tweak and find the correct area, and work with this rather powerful nutrient.
If you're looking to improve body composition and drop fat quicker, keeping carbohydrates under 100g per day is a good idea for most. But, there is no clear cut, carbohydrate line for ALL. Find what works, and I promise you win.
Tweaking this almighty macro nutrient is powerful, and find a range that works with you.
Simply, fill in the rest with good Fats.
Once you've established your calorie baseline, MT-Line, calorie deficit, protein, and carbohydrate consumption, you simply fill in the rest with fats, and tweak you calorie and macro nutrients in accordance with the type of bodily response you "personally receive".
If its not so good on the fat loss front (speaking in terms of just......dietary perimeters), you would then potentially look at two things:
Your calorie intake and carbohydrate intake (and potentially the type of carbohydrates consumed), and tweak one of these or both of these, and mediate the differences remaining in grams.
This is the most basic and most simple way I can put it for you.
Best wishes,
Chillen
As little as you can (and get away with and handle) if you want weight loss. The general number that you can drop to is 1,200 at the very least but 1,500 is mininmal for most guys. As for fat lost, well you will have to read Chillen's post and all the fun stickies and then apply them to find which one works.
CardioJ
0
Thank you for all of the tips. I have lost 120lbs so far and am looking to finish it off. I've never got this deep into my fitness and weight loss until more recently. Thanks again!
-Jill
Congratulations on your weight loss! Good job! Really, you deserve a pat on the back, girl. Work well done on the 120 pounds lost!
You are doing the right thing in trying to gather information and get more educated in what you are attempting to do within diet and fitness. The education you earn, will serve you well, and can be there when times get a bit rough to help you out.
Again, congrats on your weight loss success.
Best regards,
Chillen
at 242 lbs, your BMR is roughly about 2662 calories. So, ya.. you can eat up to like 2,000 calories per a day and lose about 1 lbs a week. That BMR is roughly if you are sedative / light-moderate excercising. In the end, it's all conservation of mass; eat less than what you burn and you will drop the weight. Once or twice a week, you are allowed a reward meal. Reward meals allow you to eat in moderation of what you like / craving for (like a slice of pizza) and it is NOT a binge and stuff yourself meal (don't eat the whole extra large pizza).