| Another deficits questions ... |
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BEC950
New Member
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Posted: 16 July 2008 04:35 pm |
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According to CPH my RMR is around 1500 and my BRM (assuming I just have a regular desk job) is around 1800. I am trying to create a deficit of 1000 calories per day as an attempt to loose 2llbs per week (I am 27, F, 5”8 and 164lbs). I eat 1200-1400 calories per day.
As I don’t have all day to exercise I have been trying to get some extra exercise in during the day. I have been getting off my bus in the mornings a few stops early and then taking a 20 minute walk into work. At lunch time I have also been walking for around 40 minutes and trying to climb the 18 flights of stairs to my office twice a day. In addition I am a runner and do about 5km 3-5 times a week.
My question is should I calculate the calories I burn walking before work and at lunch time and the stairs that I am climbing from my BMR or does the BMR calculation take into account that people will be walking certain amount per day? I could start from my RMR but then do I need to factor in EVERYTHING as deficits (even just moving around in my office??)
Your help would be appreciated.
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Javan
Distinguished Member
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Posted: 16 July 2008 05:08 pm |
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Manitoba? Where at? I was stuck in Brandon for about 9 months last year...
Regarding your question. when you see an adjust RMR, with a factor of 1.2, 1.3, 1.5, 1.75, etc. this is taking into account your activity level (exercising etc.). I found this too vague, so I created my own spreadsheet, listing all the activities that I do each day and the calorie burn rate (calories per hour) for each weight that I hope to see (started at 205, then 200, 195, 190, etc). The listing looks like this:
Cleaning
Computer
Dressing
Driving
Eating
Food Prep
House Work
Reading
Shopping
Sleeping
Socializing
Television
Work (active)
Work (desk)
Then for exercise:
Biking (16-19 mph)
Biking (stationary, vigorous)
Rowing
Pilates
Skiing (Cross Country)
Skiing (downhill)
Stretching
Walking (+4 mph)
So, then I just assing the time I perform each activity and that gives me my daily burn rate, bonus for a day with exercise, etc...
I found this much more accurate.
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BEC950
New Member
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Posted: 16 July 2008 05:55 pm |
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Thanks Javan
I am in Winnipeg...or Winterpeg as we like to call it 
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Javan
Distinguished Member
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Posted: 16 July 2008 10:16 pm |
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| Yep, that is where I flew into. Much nicer in the summer!
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Another Day
New Member
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Posted: 17 July 2008 04:18 am |
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Hey HBEC950,
According to CPH my RMR is around 1500 and my BRM (assuming I just have a regular desk job) is around 1800. I am trying to create a deficit of 1000 calories per day as an attempt to loose 2llbs per week (I am 27, F, 5”8 and 164lbs). I eat 1200-1400 calories per day.
Right off the bat, you might want to consider eating a bit more. Since you're 5'8, 1200 calories is a really low amount to eat. You might want to up that to 1400-1500 calories / day, and then vary your intake throughout the week so that your body does not adjust its metabolism.
BEC950 wrote: As I don’t have all day to exercise I have been trying to get some extra exercise in during the day. I have been getting off my bus in the mornings a few stops early and then taking a 20 minute walk into work. At lunch time I have also been walking for around 40 minutes and trying to climb the 18 flights of stairs to my office twice a day. In addition I am a runner and do about 5km 3-5 times a week
Thats a great ethic. But you don't really need all day to exercise, just 30-45 minutes in the gym can help you burn some more calories. In the end, it all boils down to whats convenient for you.
BEC950 wrote:My question is should I calculate the calories I burn walking before work and at lunch time and the stairs that I am climbing from my BMR or does the BMR calculation take into account that people will be walking certain amount per day? I could start from my RMR but then do I need to factor in EVERYTHING as deficits (even just moving around in my office??)
No no no. Your RMR x 1.2 helps calculate that you have some baseline physical activities that you perform each day, like moving around the office. While these mini-physical activities vary throughout the day, it is really not worth the hassle to write out and calculate every time you walked across the hallway, when it comes down to writing down calories burned, stick with the bigger things. Going up a flight of 18 stairs 2x / day, walking an extra 20 minutes, running 3-5km, those are big things that you want to calculate.
The way to calculate your Total Daily Expenditure would be as follows.
First, BMR x 1.2 = 1800, this is the basic amount of calories you burn on any average day.
Second, 1800 / 24 = 75, this is the basic amount of calories you burn on any hour, and what you should subtract from an hour of exercise.
Third:
BMR x 1.2 + Calories Burned from Exercise - ( Total Minutes Spent Exercising / 60 ) x 75 = Total Daily Energy Expenditure
For example, here is how I calculated my caloric deficit for Monday:
Another Day wrote: Consumption Totals: 1999 cal, 356 fat, 124g protein
Exercise: 5.45 PM - 6.50 PM
Bicycle: 103 calories / 11 minutes
Treadmaster: 469 calories / 32 minutes
Calories Burned Today: 3000
2502 calories + 103 calories + 469 calories - 43 minutes / 1 hour x 104 calories = 3000
Caloric Deficit: -1001
Same way. I added my:
Basal Metabolic Rate x 1.2 + Calories burned from Bicycle + Calories burned from Treadmaster - [ (Minutes on Bicycle + Minutes on Treadmaster) / 60 Minutes] x my average calories burned without exercise.
This gave me 3,000, so to have a 1k caloric deficit I needed <2000 calories.
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BEC950
New Member
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Posted: 17 July 2008 02:02 pm |
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Thank you Another Day that is very helpful. My calories do vary between 1200-1500 on most days. I set myself a goal of 1200 however I tend to over eat (as I get hungry by the end of the day) so I then allow myself another 300 meal or a couple of glasses of wine on the weekend to get me up to my 1500.
I basically eat 1200 of healthy food and allow myself a 300 calorie "treat". I figure if I can resist the treat I'll just get a bigger deficit for the day.
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