Net calories per day

Forum guidelines BT super discount
General Discussion Triathlon Talk » Net calories per day Rss Feed  
Moderators: k9car363, alicefoeller Reply
2009-07-26 11:10 AM

User image

New user
5

Subject: Net calories per day
Hey Everyone,

I've been lurking for a bit, great site I dig how supportive folks are and the lack of elitist attitude. Anyway I was wondering if anyone had knowledge about what impact daily net calories being all over the place could have on losing weight.

My daily caloric intake goal is about 1900 calories. So my question is if you do something like a bike and run brick and burn 500 calories, do you need to replace those calories so the net isn't 1400 one day and 1900 the next? Originally I was wondering how this would impact weight loss but I've also grown to wonder about it just in a general health and nutrition kind of way. I was thinking it can;t be that great to have your calories fluctuate hundreds (or more!) from one day to the next right?

Thanks.

2009-07-26 11:43 AM
in reply to: #2308414

User image

Champion
7233
5000200010010025
Subject: RE: Net calories per day
the fluctuations on its own are not a huge issue, not dealing with it can be.

if the 1900 is your goal for weight loss, and you are not eating anymore on the days with the biking, etc, you are going to end up in a deep hole pretty fast (assuming that the 1900 already puts you 300-600 down or so, that next 500 is going to be tacked on top of that).

if the 1900 is there simply ot maintain weight, you will very slowly lose weight like this.



personaly though as long as the cal deficit is not to big, i have not seen much of an issue from being 200 down one day, 500 the next, then 300 and so on.

2009-07-26 1:55 PM
in reply to: #2308414

User image

Master
1322
1000100100100
Chicago
Subject: RE: Net calories per day
I think it depends on what you're training for and how much your trying to lose.

My over all deficit is usually 1000 give or take and my intake is 1500 give or take. My body has continued to lose at an expected rate and my energy levels have been fine training for about 2 hours per day 6 days a week. I do try to "refuel" with a snack post workout though. Some days I might eat more calories, and I let myself if my body decided it needs it that day. I ate 2000 yesterday for example but I also walked 7 miles and swam 1 mile.

If your doing more endurance races I think you have to be more careful about replacing some of those exercise calories.

2009-07-26 5:06 PM
in reply to: #2308414

User image

Extreme Veteran
608
500100
Iceland
Subject: RE: Net calories per day

I agree with what the other said, that you should not have too much of a deficit ALL the time but for weightloss it is actually one of the best things to vary your calorie intake every day so that you body does not get used to a certain calorie count.

I am going for a 7000cal deficit a week meaning I eat about 1800 calories on my rest day, medium exercise days I eat around 2200 and like yesterday and today on hard exercise days I ate about 3300 because I burned over 4500 both days.

Keeing up the guess work for your body makes it more likely to let go of the weight.

2009-07-27 8:07 AM
in reply to: #2308414

User image

New user
5

Subject: RE: Net calories per day
Thanks for the thoughts. I like the point about keeping it varied to avoid adaptation I hadn't considered that.

I had dropped 20lbs (235 down to 215) in about 3 months when I got off the couch 8 months go and trained for my first 5k but over the last 5 months i've plateaued, mostly because I have not been running consistantly. I've gotten back on the horse, cycling and running, so I am interested to see how it goes. My goal is 175.

Thanks again
2009-07-27 8:45 AM
in reply to: #2308414

User image

Champion
8540
50002000100050025
the colony texas
Subject: RE: Net calories per day
I curious how you came up with the 1900 calories a day number ??

2009-07-27 2:05 PM
in reply to: #2308414

User image

New user
5

Subject: RE: Net calories per day
I got that number using the "calorie goal" tool on "the daily plate" on livestrong.com where i have been tracking my callories. Although I just went through it again because it's been 6 months or so since I did it and when I changed my activity level from light to moderate it actually went up to about 2500 per day with a goal of losing a pound or 2 per week. 

2009-08-03 10:32 PM
in reply to: #2308414


22

Subject: RE: Net calories per day
I lost 55 lbs since January going from 225 down to 170.  I hit plateaus along the way but kept positive.  I counted calories as best as I could trying to stay at 2000 just as you are.  As I got lighter my training ramped up and now I eat what I want within reason because I burn close to a 1000 per day.  I would love to get down to 165 but I'm not sweating it as much.  I would rather it happens slower now as I increase my distances.
New Thread
General Discussion Triathlon Talk » Net calories per day Rss Feed