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Sandy
New Member
| Joined: | 5 May 2005 |
| Location: | Iowa USA |
| Posts: | 9 |
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Posted: 5 May 2005 10:45 pm |
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Okay, I'm apparently confused. I've figured out how many calories I need to maintain the weight I'm at...3375. I've figured out how many I burn in a typical day...3624. (Not counting 6 hours sleep) Now, if I cut myself down to a 3200 calorie diet, and I'm trying to lose 3 pounds a week...how many extra calories do I actually need to burn daily to accomplish that??!! I know that I have to have a 1500 calorie loss daily, but I'm confused!!!!! If I was just getting exactly 3624 calories per day intake, I would understand, but fiddling with intake and extra exercise has lost me. Help!! 
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peterinwa
New Member
| Joined: | 30 April 2005 |
| Location: | |
| Posts: | 35 |
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Posted: 5 May 2005 11:03 pm |
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Hi Sandy,
I'm a little confused about what you're trying to do myself... especially about your not counting the sleep.
If you know what you're eating now and what you're burning now (including sleep -- all 24 hours), then you have to increase the difference between those two numbers by 1500 to lose 1500 calories a day. You do that by eating less and/or exercising more.
Looking at your desire to follow a 3200 calorie diet, that would mean to lose 1500 a day you would have to burn 3200 + 1500 = 4700 calories a day.
I read all the time that it is generally recommended not to lose more than a pound or two a week, 500 or 1000 calories a day. If you plan to lose faster than that, you need to be very careful that you are getting proper nutrition. I discuss this subject in my FAQ at caloriesperhour.com in the most general terms. I say general because we are all different and our bodies react differently to dieting.
Also remember that all calorie calculations are only estimates. Some people find them right on... others complain they are not so close. You have to learn how your body handles changes.
Hope that helps a little, Peter
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Sandy
New Member
| Joined: | 5 May 2005 |
| Location: | Iowa USA |
| Posts: | 9 |
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Posted: 6 May 2005 12:29 am |
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Okay, so if I count sleep too (and go back and redo my math as far as all other activities), I already burn 4640 calories in one 24 hour period. So I should only have to burn an extra 60 calories daily to lose 3 pounds a week???!!! (subtracting of course for whatever activity I replace with exercise) Holy cow! That sure makes it sound easy!! As far as the amount of weight loss, I know, 1-2 pounds is supposed to be healthier. But, I'm starting out at extremely obese here, and frankly, if I don't see some kind of worthwhile change, I won't stick with anything anyway. :X
The whole "calories to maintain present weight" thing was confusing me, cause I wanted to throw that number in there somewhere.
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peterinwa
New Member
| Joined: | 30 April 2005 |
| Location: | |
| Posts: | 35 |
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Posted: 6 May 2005 03:32 am |
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Keeping in mind that this entire discussion is based on rough estimates, if you have been burning 4640 calories a day and staying the same weight that means that you've been eating somewhere in the neighborhood of 4640 calories a day.
Many would say that it's not so easy to drop from eating 4640 calories a day to 3200. But yes, that's how the math works. Just keep in mind that it's all theoretical and how your body reacts may not match the numbers.
I'm posting just to explain how the numbers work but not to suggest what you do. Again, you have to be careful about nutrition and your health if you want to lose weight so quickly.
Peter
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exfatguy
Member
| Joined: | 27 April 2005 |
| Location: | |
| Posts: | 22 |
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Posted: 6 May 2005 08:54 pm |
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Peter,
Am I making a mistake by using this as a basic rule on calorie needs, instead of calculating every activity? annecollins.com/calories/calorie-needs-men.htm
Tom
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peterinwa
New Member
| Joined: | 30 April 2005 |
| Location: | |
| Posts: | 35 |
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Posted: 6 May 2005 09:15 pm |
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Hi Tom,
It would seem to me that calculating the specific activities you perform for 24 hours would give you better chances of estimating what you actually burn than this more generalized method. Then again, we do different things every day and who would calculate 24 hours worth for every, different day?
About BMR, I explain this in detail in my FAQ and also why you might want to use RMR instead.
I think the calculators are valuable resources for learning which activities burn more or less calories, and which foods give you more or less calories and nutrients. But when it comes to keeping track of things day after day... I just use the calculators to help guide me in making adjustments... not to keeping track of everything.
If you want to lose weight, either find a way to reduce calorie intake or expend more energy.
Actually, I've done what I say above many times in the past but now I just eat healthy, nutritious foods... all I want... and I enjoy working out. I'm 58 but have a lean, hard, muscular body.
Just keep working at all this and you'll find out what works best for you. Then you'll do something different sometime in the future! We keep learning.
Peter
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spensar
Member
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Posted: 10 May 2005 09:32 am |
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"But, I'm starting out at extremely obese here, and frankly, if I don't see some kind of worthwhile change, I won't stick with anything anyway. :X"
I know the feeling Sandy. Stay patient and the scale or the belt buckle will get moving the right way. I was the same and just couldn't get going with different eating habits. I got pretty bummed out over my stamina and fitness level and decided that regardless of my weight I was going to get in better shape. Anyway, I started very easy and over the last year have built up a decent fitness level. After a few months I was feeling better, and the increased activity resulted in some weight loss. A few months ago I decided to specifically go after the weight and being able to exercise sure helps.
The great thing with the exercise is that your fitness level doesn't just go away. Even if I go to a social event over a weekend and indulge too much I can still do the same amount exercise on Monday. Even if I put a bit of weight back on, I feel good after doing the exercise. THAT really helps to keep the food in perspective and doesn't make food your sole focus.
I'd suggest that even if you don't get going with food adjustments, doing some, or more, exercise is laying the foundation for the future. And simple is good, even starting with a walk around the block. Over a few weeks you can add a half block at a time and slowly build up. For me the key was something I didn't mind doing (swim) and it was simple for me to get to and do.
I like the activity estimates on the site. Raking or washing up is easier when you can realize about how many calories are being burnt up!
Last edited on 11 May 2005 05:23 pm by spensar
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Sandy
New Member
| Joined: | 5 May 2005 |
| Location: | Iowa USA |
| Posts: | 9 |
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Posted: 10 May 2005 05:40 pm |
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Thanks Spensar.
I think knowing what I could do, used to do and used to look like and feel like make me a lot less patient than I need to be. Despite the fact that I didn't get fat overnight, I want to get skinny overnight!! :X But I'll keep working at it. About a year ago I did the Atkins diet and lost 55 pounds in a semester of college. I finished school and didn't have daily access to the gym and pool and cheated some and slowly started gaining back. I stepped on the scale and after having a minor heart attack (slight exaggeration here) decided to try it again, but it wasn't working for me this time, my weight was fluctuating constantly up & down, and no real progress. So, now I'm trying something new. I'm having a hard time just straightening out calorie intake as I was used to not counting calories on Atkins. But I'm sick of being out of breath from a flight of stairs, so something is gonna' give here. Thanks for the support. :D
Sandy
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spensar
Member
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Posted: 11 May 2005 05:22 pm |
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"Despite the fact that I didn't get fat overnight, I want to get skinny overnight!!"
LOL! Isn't that the truth! We're all guilty of that and stepping on the scale waaay to often to check "progress". I use the tightening of my belt more than the scale as a measure of progress. I love to move to a new, fresh, belt buckle hole and needing a new belt.
My own progress has been steady but not dramatic weight loss, but my fitness level is better than it has been in many years. I do get impatient at times, but the thought of losing my progress is tougher to take than staying patient. I had to mentally absorb a ten pound setback over the Christmas holidays, but got back on track and lost that in January. Being able to jump in the pool and still do the same amount of exercise really helped me through that period, as it was a success I had and could still build on despite adding some weight.
That sucked because it meant for about 2 months I had no net weight loss and where being patient is tougher. You have to get on with it though, because what's the alternative, packing on more pounds?
Last edited on 11 May 2005 05:25 pm by spensar
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