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Question On BMR and Calories Needed...
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 2009-05-31 10:07 AM |
New user  4 |  Subject: Question On BMR and Calories Needed...Hello everyone, I have been reading a number of articles here on the website and just trying to wrap my head around what I am doing. As of last October I was at about 277 maybe heavier, I sat on my before pics for a few months. Started eating healthier at the beginning of the year and started working out about 6 weeks ago. I am now at 255 as of my last weight in a few weeks ago. But I will get to the point. I used this formula that I had found to find out how many calories I need in a given day. BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs). My Stats: BMR = 66 + (13.7 X 115.74 kgs) + (5 X 118.03 cms) – (6.8 X 39). My BMR = 2327 For energy burned through activity I selected moderately active for my activity level since I workout 5 times a week and I have home renovations business that keeps me on my feet all day running around. That gave me a multiplier of 1.55. BMR x Activity Level = Calories needed to maintain weight 2327 x 1.55 = 3606 Could this be correct? That seems like and awful lot of calories. To lose 2 lbs a week I should be eating 2600 calories a day? 1000 deficit a day adding up to 7000 for the week being about 2 lbs worth of calories. That’s allot, especially when eating clean. My workouts right now consist of about 5 workouts of cardio a week in which I alternate at an hour a pop. I mix and match .5 hours on bike .5 hours walk/jog and 750-1000 yards in pool laps ( I love to swim). Each workout I do two of those. I am not lifting weights yet due to time constraints. Does that sound about right to you guys? For now my goal is to lose weight, when I get down to around 220 – 230 I may start serious training for a tri…don’t want to over do it right now. Ultimately I would like to be down to around 200-210. Any advice right now on this would be appreciated as I don’t want to waste time doing something wrong.
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| 2009-06-01 10:03 AM in reply to: #2184174 |
Member 35 | Subject: RE: Question On BMR and Calories Needed... Hi, I wish I knew the answer to this myself. I've plugged the numbers into online calculators and am told I should eat 3371 cals a day (+ any lost during exercise) in order to lose 2lb a week. I mean how the heck am I supposed to eat that many cals a day?!?!? In the last week for example .. I've burned 13,189cal on the bike. The bodyfat % monitor scales tell me I've lost 3lb in weight comprised of 5.5lb fat loss and 2.5lb muscle gain. I've eaten a total of 13640 ( 1949avg daily) Theres 3500cal per lb of fat...So according to the websites if I were to lose 2lb @ 3371cals then 0lb loss (maintenance level) would be a weekly total of 30,597 cals My weekly total was (input-expenditure) = 13640-13189 = 451 Therefore difference between websites weekly total minus my total = 30597-451 = 30,146 cal weekly deficit Divide that by 3500cal = 8.6lb of fat loss Yet I only lost 5.5lb of fat and 3lb off my total weight. So as you can see the numbers are significantly out. Is it just a case of the accumulated estimates throwing things off? |
| 2009-06-01 4:01 PM in reply to: #2184174 |
Extreme Veteran 608   Iceland | Subject: RE: Question On BMR and Calories Needed... Do you journal everything you eat? Every single bite? I started this recently and I was actually surprised of how many calories I was actually eating compared to what I thought I was eating and let me tell you 2600 is not that much if your diet does not only consist of salad and veggies. @Bikefu, I alreayd replied on your other thread. To burn 13.000 something calories on the bike you have to bike for about 20-25 hours (depending on speed) for that week. Did you really bike that much? Calorie burn during biking is usually way overestimated!
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| 2009-06-25 3:59 PM in reply to: #2184174 |
Veteran 189 Mississippi | Subject: RE: Question On BMR and Calories Needed... I earned my Master's degree while doing research on snake physiology-part of my program involved teaching the human physiology lab. In this lab we had an actual metabolic cart which allowed us to measure metabolism during all sorts of activities. I wish I still had the data from all of my students, but unfortunately I don't-but I do have mine! At the time I was around 5' 11" and 240-250lbs. I can tell you one thing-many of the online calculators and many of the bike and treadmill values are all quite high-I wouldn't place a lot of stock in any of them. Here are my stats: BMR: 1.3 Calories/min RMR: 1.5 Calories/min Standing: 2.4 Calories/min Walking (2.6mph): 5.0 Calories/min Jogging (6.0mph): 14 Calories/min Sprinting (9.5mph): 20 Calories/min If you multiply the amount of time you spend doing each activity during the day one can calculate your daily total caloric expenditure. I would guess that my BMR is lower than what we measured because I wasn't actually fully asleep when I took that measurement. With an hour-long workout I put myself around 2900 calories. Most people overestimate the amount of time the spend doing RMR/Standing/Walking-I suspect the amount of time spent doing each of these "high metabolic" activites is far lower than we hope it to be. Currently, I am down to 202 (almost sub-200!!) and I suspect that my running/walking/sprinting values are much lower now, as it is much easier to do these activies than it was 4 years ago. Edited by rowotter 2009-06-25 4:02 PM |
| 2009-06-29 4:03 PM in reply to: #2184174 |
Extreme Veteran 371 Jakarta Selatan, Unknown | Subject: RE: Question On BMR and Calories Needed... What is your body fat%? That number seems to be correct. 1 pound of weight is equal to 3500 kcal and from your info, your daily needs is around 3,600 kcal. Try to eat 3,000 kcal for 2 weeks before you decrease more. You need to remember that you want to loose fat, not muscle. Too fast in reducing your calorie intake increases the chance for you to lose muscle mass. Uptake your protein and healthy fats too. |
| 2009-07-09 11:42 AM in reply to: #2184174 |
| Member 46 | Subject: RE: Question On BMR and Calories Needed... I have used the following site for a while now. Seems to be pretty close on calculating calorie needs and on calories burned via exercise. http://caloriecount.about.com You will have to setup a free account. It has a good database of food info (nutrients, calories etc) and allows you to analyze your intake and gives you a quick summary of where you are day to day, monthly, weekly etc. |
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