Reality check....

[Cycling101]

I am consuming approx. 1600-2000 calories a day. According to an activity calculator, when I exercise, I burn 800 or so calories each ride. Does this mean I am only getting 800-1200 calories per day. Would that put me in starvation mode? I am still losing weight just worried I am not eating enough. For a sample of my diet you can view my thread, in the diary section. This bites. Realistically I would have to force feed myself to eat more and I don't have freedom to eat as I choose at work. I do get 4-5 meals in a day. Any thoughts? Oh I do not have hunger pains, my energy levels are good (good workouts) and in general feel really good. But I want to lose fat, so would eating more help me lose fat?

quick info
weight 167-170lbs (water varies)
5'10" male
age:35
Exercise all cardio 3 days on, 1 day off. Mix in weights for legs 1-2 times a week. Average 36-48 miles per sessions, half of that distance on weight days.

 

[Cycling101]

anyone know?

 

[Hope2]

Find out what your BMR is at then use the Harris Benedict Formula. To find out how much calories your body needs to stay the weight you are. Then deduct 300-500 from that to creat a defisit. If you are trying to loose weight...

BMR x 1.55= calories needed to maintain weight with moderate activity

BMR x 1.375 = calories needed to maintain weight with light activity

High activity is different I don't have the Harris Benedict Formula for that, you can google it if it's what you need.

minus 300 to 500 , and then you know how much calories you need to loose weight at a healthy rate, along with your activity/exercise

I had some time so I put your above info in the BMR caculator, and did the Formula..

For a Man of your Height and Weight, and AGE:

With light activity, it comes out to 2,442 calories a day to MAINTAIN weight, minus, 300-500 calories, and that's where you want to be for weight LOSS.

With moderate activity, 2,752 calories a day to MAINTAIN weight, minus, 300-500, and that's where you want to be for weight LOSS.

If you are heavy in activity you can google the formula by name, and you will find a site that will give you it.

This is what I learned, I'm not a profeshional, I would sugest you tally it again to double check, and do some research of your own, here and on other sites if you want.

To me it looks like you are in the range you want to be, unless you are high in activity level, then you might be a little off, but you will have to find out by finding the formula for high activity.

Hope this helps.

Hope2

 

[Cycling101]

thanks gorgeous. According to that silly calculator, I should be taking in like 2400-2600 calories. Holy crap. I am trying to lose weight if I am 600-800short, shouldn't I still be losing weight though? I am in yo-yo land lately 173-170-167-170-etc. I stay steady with my intake so pretty lost. Oh well, just gonna do 1 week at a time, evaluate each week. Test a week or two with more calories etc and see where it takes me. LOL anyone notice how easy it is to gain weight, yet to lose it is like cutting off my left nut. The human body is funny.......

 

[Hope2]

No problem, any time..

"LOL anyone notice how easy it is to gain weight, yet to lose it is like cutting off my left nut. The human body is funny....... "

Yeah we noticed, lol!

You might be going through a plateu (don't know if this is the right spelling, I type fast and have a short cercite in my brain when it comes to spelling, lol ) you can search for it on the site, I know there is info here on this and many have gone through it.


Good luck!
Hope2

 

[Susana1]

At moment to increase my caloric value, I eat almonds and nuts...8 almonds per day, 4 in the morning and another 4 in afternoon...like a snack.


I find this on search:

"Almond's Healthy Fats May Help You Lose Weight
A study published in the International Journal of Obesity and Related Metabolic Disorders that included 65 overweight and obese adults suggests that an almond-enriched low calorie diet (which is high in monounsaturated fats) can help overweight individuals shed pounds more effectively than a low calorie diet high in complex carbohydrates. Those on the almond-enriched low calorie diet consumed 39% of their calories in the form of fat, 25% of which was monounsaturated fat. In contrast, those on the low calorie diet high in complex carbohydrates consumed only 18% of their calories as fat, of which 5% was monounsaturated fat, while 53% of their calories were derived from carbohydrate. Both diets supplied the same number of calories and equivalent amounts of protein. After 6 months, those on the almond-enriched diet had greater reductions in weight (-18 vs. -11%), their waistlines (-14 vs. -9%), body fat (-30 vs. -20%), total body water (-8 vs. -1%), and systolic blood pressure (-11 vs. 0%). Those eating almonds experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference, and 56% greater reduction in body fat compared to those on the low calorie high carbohydrate diet! Among those subjects who had type 1 diabetes, diabetes medication reductions were sustained or further reduced in 96% of those on the almond-enriched diet versus in 50% of those on the complex carbohydrate diet."

In here we have a lot of explanation about BMR and RMR...go to the nutrition threads.

On this site you have simple way to know your BMR & RMR and another reference to your propose.

BMR x 1.55= calories needed to maintain weight with moderate activity

BMR x 1.375 = calories needed to maintain weight with light activity

High activity is different I don't have the Harris Benedict Formula for that, you can google it if it's what you need.

The values

Activity Factor Category Definition
1.2 Sedentary Little or no exercise and desk job
1.375 Lightly Active Light exercise or sports 1-3 days a week
1.55 Moderately Active Moderate exercise or sports 3-5 days a week
1.725 Very Active Hard exercise or sports 6-7 days a week4
1.9 Extremely Active Hard daily exercise or sports and physical job