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jsteck
New Member
| Joined: | 25 February 2006 |
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| Posts: | 37 |
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Posted: 26 February 2006 01:28 am |
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I am 30 years old and a female who is 5'9. I am currently 173 and am trying to get to 150. I have read that a health weight range is 147-169. My BMI is 25.5. How many calories should I consume to lose 1-2 pounds per week. I had been following 1400 calories a day but I have stalled. I need some help to get back on track. I have been told to brack down my protein, carbs, fAT CONTENT. wHEN i CALCULATE THESE How do i use food labels for this/ Am i counting grams or %. What are recommended amounts . I have been doing 30 minutes of treadclimber work at 6 restiance. I s this helping or not. I have been doing this for two weeks and still nothing. Please assist me on some cal per day numbers to lose weight and what should the fat , protein, and carbs be.
Please help
jsteck
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Nir
Senior Administrator
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Posted: 26 February 2006 03:05 am |
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With your stats, your maintenance calories are 1883 - 2157 (for sedentary and light exerciser lifestyles). A modest calorie deficit of 15% gives 1600 - 1833 calories may work better than your 1400 calorie intake which (if you exercise) might be 35% less than the calories you need - perhaps too little!
As a starting point you may like to aim for 30% protein, 20% (or less) fat, 50% carbs.
If you have added up the total grams of protein/fat/carbs you've had throughout the day (or to assess the make-up of a particular food given its label), work out your percentages as follows:
calories = grams_protein x 4 + grams_carb x 4 + grams_fat x 9
protein% = grams_protein * 400 / calories
carb% = grams_carb * 400 / calories
fat% = grams_fat * 900 / calories
If you use a calorie counter like the free one on this website ( http://www.caloriesperhour.com/index_food.html ), it will automatically work out your percentages automatically!
Yes, exercise should help - it should be hard enough for your fitness (aim for 65-75% of your maximum heart rate, not too easy but not too hard)
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nevd
Distinguished Member
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Posted: 26 February 2006 04:40 pm |
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Hi jsteck -
I calc'd your stats and pretty much agree with what Nir wrote.
If you're mainly sedentary (bad idea) it would be 1615 cals (200 carbs/122 protein/36 fat) grams
If you exercise at least 3 times a week it would be 1850 cals (231 carbs/139 protein/41 fat) grams.
Don't worry about BMI. Rather, try to find out what your body fat % is. Then choose a healthy % and aim for that. 24% is a good initial target.
By the way, those calorie figures I gave are just targets. A different amount than 50/30/20% might work for you, but it's a good starting point.
And the calories will need to reduce as you shed weight...
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jsteck
New Member
| Joined: | 25 February 2006 |
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| Posts: | 37 |
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Posted: 26 February 2006 06:11 pm |
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Thanks so very much for the figures. This helps me out a great deal. I thought maybe my cal ories were to low . The break down of fat protein and carbs will help too. I am really trying to lose the weight but I was getting a little dicourage thats why I thought I get some help on my numbers. Ill try this and get back to you when i see results. Also what is the best wat to get a bodyfat % done. I have a scale with bodyfat % but not sure if its correct. I was also wandering about Meal replacement shakes ....do you know a lot about them. What are the best companies to try and what flavors actually taste good
Thanks thanks thanks
jsteck
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jsteck
New Member
| Joined: | 25 February 2006 |
| Location: | |
| Posts: | 37 |
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Posted: 26 February 2006 06:15 pm |
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Thanks for the numbers. I have used so many formulas for calculating that I was really wandering if I was off on my calories. The breakdown of fat cards protein is greatly apprecitated. Also I have a heart rate monitor that goes with my treadclimber. What would 65%-75% of my maximum heart rate be. Or how can I calculate this.
Thanks
Jsteck
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nevd
Distinguished Member
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Posted: 26 February 2006 08:37 pm |
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It's from your age and your resting heart rate. Post them and I'll show you how to do it.
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jsteck
New Member
| Joined: | 25 February 2006 |
| Location: | |
| Posts: | 37 |
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Posted: 26 February 2006 08:56 pm |
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Iam 30 years old an my pulse was 57 beats per one minute
jsteck
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Nir
Senior Administrator
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Posted: 27 February 2006 03:08 am |
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jsteck wrote: Iam 30 years old an my pulse was 57 beats per one minute
HRmax = 205.8 - (0.685 * 30) = 185.25
65%target = ((185.25 – 57) × 0.65) + 57 = 140
75%target = ((185.25 – 57) × 0.75) + 57 = 153
Formulas from http:// en.wikipedia.org/wiki/Heart_rate
65% to 75% = 140 to 153
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nevd
Distinguished Member
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Posted: 27 February 2006 03:26 pm |
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My calc gives 143 to 157, but close enough not to argue...
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