I've noticed as I've started to watch what I eat, I find it difficult to get enough calories in my diet each day. But when I wasn't watching what I was eating, I was taking in way too many. I think my body is totally confused now, and I'm not seeing the results that I have been hoping for. Does anyone have any ideas how to get over the mental hurdle of finding the balance of too few/enough/too many calories in a day, or should i just not count calories and eat healthy and work out? I'm very discouraged but don't want to give up. Any ideas?
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Sport calorie conundrum
- Thread starter scubadhp
- Start date
Sport Fitness
Well according to your signature, your trying to lose weight. To do this, you must create a calorie deficit below your maintainence level, say 20% below. Granted, if you increase your activity and not watch calories to a point, you may still lose some weight just from the increase in activity, but to do it healthy and really get control of your progress, you should keep track of your calories. You can keep a manual log or use Fitday like myself and several other members of this site do.
yeah, i use fitday, but i guess i just need to get over the mental hurdle of cutting too many calories. i know i eat to few in an average day, but its hard to convince myself that eating more is a good thing. now i'm not starving myself, but my body probably thinks i am. if the calculations are correct, to maintain my weight i should be eating about 3400 calories a day, but i am taking in between 2000-2300 and trying to exercise regularly, which comes out to about 300-500 calories per workout (give or take a few) which would then be somewhere between a 1200 and 1500 calorie deficit, which is too large right? my body is hoarding everything i put in it, thus i am not losing the weight?
2000 ain't enough man. I'm eating that, and cutting right now, and I'm 3-4" shorter than you, less lean mass, and roughly the same bodyfat (22% last I tested)
I ran your numbers through my BMR calculator. I get 2895 - 3102 cals a day for maintenance...depending on how active your regular daily activity is. If you work a desk job, go with the lower number. If you're mostly on your feet, go with the higher number.
Now, cuz 235lbs is more than 125% of your "ideal" body weight, my calories are already adjusted down to a figure that reflects a 198lb body. So, I would start by taking my calorie count, and knock 10% off them. Eat that much for 2 weeks, and then weigh in, and test body fat. If you can lose 1-1.5lbs of only body fat in that time, I think you're doin well.
I ran your numbers through my BMR calculator. I get 2895 - 3102 cals a day for maintenance...depending on how active your regular daily activity is. If you work a desk job, go with the lower number. If you're mostly on your feet, go with the higher number.
Now, cuz 235lbs is more than 125% of your "ideal" body weight, my calories are already adjusted down to a figure that reflects a 198lb body. So, I would start by taking my calorie count, and knock 10% off them. Eat that much for 2 weeks, and then weigh in, and test body fat. If you can lose 1-1.5lbs of only body fat in that time, I think you're doin well.
With your current weight, at a 20% reduction, assuming a moderate activity level, your caloric intake should be roughly 2680 calories. I wouldn't go much lower than that or yes, your metabolism would kinda shut down and go into starvation mode. I find if I plan my meals out the night before it makes it a lot easier to eat healthy and keep up my caloric intake. Also, once you start seeing the results, you will become more and more strict as the motivation factor sets in. Good luck!
malkore said:2000 ain't enough man. I'm eating that, and cutting right now, and I'm 3-4" shorter than you, less lean mass, and roughly the same bodyfat (22% last I tested)
I ran your numbers through my BMR calculator. I get 2895 - 3102 cals a day for maintenance...depending on how active your regular daily activity is. If you work a desk job, go with the lower number. If you're mostly on your feet, go with the higher number.
Now, cuz 235lbs is more than 125% of your "ideal" body weight, my calories are already adjusted down to a figure that reflects a 198lb body. So, I would start by taking my calorie count, and knock 10% off them. Eat that much for 2 weeks, and then weigh in, and test body fat. If you can lose 1-1.5lbs of only body fat in that time, I think you're doin well.
I know you posted the theory behind the 125% over your ideal weight before, but I am still having trouble grasping that. I am 5'11 and currently weigh 195lbs. I would say my activity level including exercise is moderately active because I strenght train 3 days a week and do cardio 3 days. my job alot of times consists of sitting in front of a computer. How would I figure out my calories using your method?
I appologize if I am beating a dead horse bud, but I just want to get a better understanding of how you figure it so that I can use it and possible help others as well.