Hello, everyone. I'm fairly new here, and I've started the process of losing ~80 pounds through diet and exercise. I've gotten started on an adequate exercise program and have been "watching what I eat" for about two weeks now, and have seen some success. However, I'd like to "firm up" my caloric intake and start planning my intake better to improve my nutrient intake and give myself a better balance to encourage weight loss.
My info:
24 year-old male
6'0"
248 pounds
I'd say I'm "moderately" active (~30 minutes of mostly aerobic exercise 6 out of 7 days per week; slowly moving toward 60 minutes per day along with some light strength training)
BMI is ~35
I've seen so many different equations for calculating body fat percentage, basal metabolic rate, and total non-exercise caloric expenditure. My final conclusion? Most of it seems grossly inadequate, as they're too generalized and seem to leave out a lot of variables.
My final conclusion is that I should eat somewhere in the neighborhood of 1,800 calories per day with a ~25/55/20 protein/carbohydrate/fat mixture. Most of the calculations I've done seem to suggest that my "maintenance intake" is somewhere around 2,400-2,900 calories. I'd estimate that I'm burning somewhere in the neighborhood of 200 calories with exercise now, so if I take the low estimate of 2,400 calories-1,800 calories=600 calories + 200 calories= ~800 calorie per day deficit, which would lead to a loss of about a pound every 4-5 days.
Does this seem reasonable? From the research I've done, 1,800 calories should be enough to keep my body from starvation mode yet be enough to provide solid weight loss over the long-term.
Thanks in advance for your time!
Ed
My info:
24 year-old male
6'0"
248 pounds
I'd say I'm "moderately" active (~30 minutes of mostly aerobic exercise 6 out of 7 days per week; slowly moving toward 60 minutes per day along with some light strength training)
BMI is ~35
I've seen so many different equations for calculating body fat percentage, basal metabolic rate, and total non-exercise caloric expenditure. My final conclusion? Most of it seems grossly inadequate, as they're too generalized and seem to leave out a lot of variables.
My final conclusion is that I should eat somewhere in the neighborhood of 1,800 calories per day with a ~25/55/20 protein/carbohydrate/fat mixture. Most of the calculations I've done seem to suggest that my "maintenance intake" is somewhere around 2,400-2,900 calories. I'd estimate that I'm burning somewhere in the neighborhood of 200 calories with exercise now, so if I take the low estimate of 2,400 calories-1,800 calories=600 calories + 200 calories= ~800 calorie per day deficit, which would lead to a loss of about a pound every 4-5 days.
Does this seem reasonable? From the research I've done, 1,800 calories should be enough to keep my body from starvation mode yet be enough to provide solid weight loss over the long-term.
Thanks in advance for your time!
Ed