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RadioActive

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If the theory of weight loss is burn more calories than you take in. How can I find out how many calories I burn in one day? Minus exercise, of course.

I have done my BMR and it says it is 3191 calories a day. But how accurate can that really be?

It also says to multiply that by 40% for someone who exercises on a daily basis and has a job that keeps them moving. So that comes out to be 1,276 calories.

Then it says to add both of those and multiply that by 10% which is for digestion. So thats 3191 + 1276 x .10 = 446 calories.

Then it says to add all numbers together and tells me that in order to stay the same weight and function I need 4913 calories a day.

Is it just me or is that like really high lol. Right now I know for a fact I don't get anywhere near that many calories...about half I would say. And each day I burn a min. of 700calories from working out and 1300 on weight training days. Perhaps thats not enough I dunno. I am asking if those numbers sound right for a guy my size (6'3 375 24yrs old.) If not how can I figure out what I burn in 24 hours, how much I need to take in, and the min. amount of calories burned from exercise I need each day. Hopefully yall can straighten me out ;D
 
How can I find out how many calories I burn in one day?
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The first thing you have to keep in mind is that whatever number you come up with, it's going to be an estimate. The numbers tend to be accurate for most people (barring medical conditions, drug use, years of screwing up a metabolism, or other things of that nature) within a range. Everyone is just a little different. Also the numbers will and do vary from day to day, so really what you come up with, as well as being an estimate is going to be an average amount. The calories that you burn sitting at your computer today could be up to 10% different tomorrow - for any number of different reasons.

tells me that in order to stay the same weight and function I need 4913 calories a day.

Is it just me or is that like really high
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It's you. :) Or more accurately it's you under years of brainwashing from the diet industry. Somewhere at some point someone said in a big deep booming voice "To lose weight thou shalt eat 1200 calories" and we all believed it. The diet industry pushes absolutes - this is the *only* way to lose weight (whether it's low-carb, low-fat, low-cal, whatever) and we all read and believe these things. The diet industry has never (up until very recently) acknowledged that someone who weighs 350 lbs has much different nutritional requirements than someone who weighs 150. But really, if you think about it - it's logical. If I, at 170 lbs need 2600 calories to maintain my weight, shouldn't you - at double that weight - need double the calories?

The numbers you came up with are pretty much spot on. I use a simpler formula - one that sort of accounts for all the additional 40% and 10% and so forth. I start with a figure of 15 calories per pound of bodyweight for someone who is moderately active. If you're less active, you can drop that a little, if you're more active increase it. But generally 15 calories works. Then you subtract 30% to get to a healthy and sustainable amount to lose weight.

So for you: 370 * 15 = 5550 calories to maintain. That's a little higher than what you came up with, but not by much.

Then to lose: 5550 * 70% = 3885 calories to lose. That's a deficit of nearly 1700 calories a day, which should equate to about 3.3 lbs a week - which is exactly spot on for a healthy rate of loss for you (1% of your bodyweight per week).

My philosophy is that if you work out 3x a week or more, then the 15 cals per day should work for you. Don't worry about trying to figure out how many calories you burn exercising and how many you burn doing this and that. Just drop your maintenance calories by 30% and consider any additional calories you burn in exercise to be a bonus.

The only time you need to worry (IMO) about exercise calories is when you're doing an extreme amount of training - as for something like a marathon or triathalon or if you're a professional athlete - in which case you need to make sure to eat more to support the exertion you're doing. Otherwise, it's too easy to get bogged down in the numbers and start worrying about 10 calories here and 20 calories there.

Given that, like I said, your BMR and your maintenance could vary by up to 10% a day, figuring things out at that level is just an exercise in futility. :)
 
Very informative Kara thanks! I know the will come off eventually so I just gunna keep plugging at it until I see results hehe.

Think I should be keeping track of grams of carbs and fats? Or should a worry bout them later.
 
You should look at this whole process in a completely different way. For years I obsessively counted calories. I had spreadsheets, formulas, thermodynamic theories, etc. I knew every ounce of food that went into my body and I calculated it out every single second of exercise. Guess what?? NOTHING CHANGED!

Who the hell wants to obsess over calories in and out every single day. Not only that the only way you can get an accurate number on calories out is a huge breathing tube attached to your mouth on a treadmill in a controlled environment.

It's easy as this (I learned from an expensive genius, and I giving away free tips) just do it and see what happens. You don't have anything to lose and you sure won't gain.

Now if you are not willing to do anything then nothing will happen.

First and foremost - You MUST realize the food companies LIE TO YOU!!!!! Do not trust any packaging. You must read the nutrition label and make your own jugement. Wanna know more and some proof, just ask me and I will throw out some examples.

Second - Processed foods (deli lunchmeat, hot dogs, pepperoni, bacon, etc) are nothing more than crap! I mean the stuff that comes out of our rear ends kinda crap. If I gave you a piece of dog poop and everyone that has had it before agreed that it tasted DEVINE would you eat it still knowing that it was dog poop? Remember that NOTHING from an animal goes to waste. The less than pretty items get made into a paste with some added flavor and then shot into casing for your pleasure and diet demise (sodium nitrate lowers testosterone levels tremendously which does not allow you to effeciently build muscle)

Third - Considering that you are as heavy as you are, you are a slow oxidizer. This means that FAT IS A NO NO for you. Sure olive oil and avocados are healthy but they will not allow you to lose weight. Why? because they are 100% fat and for you (a slow oxidizer) that percentage is detrimental. Throw those in when you are at your goal weight. Look at the label on EVERYTHING. Look at calories per serving and then look at the fat calories per serving. The fat calories should NEVER be over 20% of the calories per serving. If it is put it back (this is a lot of stuff by the way) this means red meat is out the window along with pork, and dark meat skin on chicken. Get creative and start liking fat free condiments and cheeses.

Fourth - CARDIO CARDIO CARDIO pound it in all week long.

See it's really not your fault! It's the food companies fault. You try to make healthier choices but you kick yourself in the foot because we are lied to. For now quit looking at calories but look at your FAT calories and the percentages of that and the calories per serving.

try this for a little while and then get measured and wieghed by a professional with actual calipers and a tape measure.

5 times a day - 5oz meat (20% or less fat calories) (this is roughly 5 egg whites as well) 3/4 cup complex carbs, 1/2 - 1 cup veggies, 2 fruits a day, 70 oz water.


Example:
Take mayo. Real full fat mayo is around 90 calories with 90 of those calories being from fat. That is 100% fat and a big no no for an oxidizer forget the amount of calories! That is not even worth worrying about. Think only percentage.

Now we have LIGHT mayo! Someone trying to lose weight would think "wow this is a healthier alternative so I am incorporate this into my diet" well the calories in light mayo is 45 calories with 35 of those calories being from fat!!!!! So the ratio is now 77%. Still detrimental to your weight loss. NO WONDER NONE OF US SEE RESULTS!
 
You should look at this whole process in a completely different way. For years I obsessively counted calories. I had spreadsheets, formulas, thermodynamic theories, etc. I knew every ounce of food that went into my body and I calculated it out every single second of exercise. Guess what?? NOTHING CHANGED!

Who the hell wants to obsess over calories in and out every single day. Not only that the only way you can get an accurate number on calories out is a huge breathing tube attached to your mouth on a treadmill in a controlled environment.

It's easy as this (I learned from an expensive genius, and I giving away free tips) just do it and see what happens. You don't have anything to lose and you sure won't gain.

Now if you are not willing to do anything then nothing will happen.

First and foremost - You MUST realize the food companies LIE TO YOU!!!!! Do not trust any packaging. You must read the nutrition label and make your own jugement. Wanna know more and some proof, just ask me and I will throw out some examples.

Second - Processed foods (deli lunchmeat, hot dogs, pepperoni, bacon, etc) are nothing more than crap! I mean the stuff that comes out of our rear ends kinda crap. If I gave you a piece of dog poop and everyone that has had it before agreed that it tasted DEVINE would you eat it still knowing that it was dog poop? Remember that NOTHING from an animal goes to waste. The less than pretty items get made into a paste with some added flavor and then shot into casing for your pleasure and diet demise (sodium nitrate lowers testosterone levels tremendously which does not allow you to effeciently build muscle)

Third - Considering that you are as heavy as you are, you are a slow oxidizer. This means that FAT IS A NO NO for you. Sure olive oil and avocados are healthy but they will not allow you to lose weight. Why? because they are 100% fat and for you (a slow oxidizer) that percentage is detrimental. Throw those in when you are at your goal weight. Look at the label on EVERYTHING. Look at calories per serving and then look at the fat calories per serving. The fat calories should NEVER be over 20% of the calories per serving. If it is put it back (this is a lot of stuff by the way) this means red meat is out the window along with pork, and dark meat skin on chicken. Get creative and start liking fat free condiments and cheeses.

Fourth - CARDIO CARDIO CARDIO pound it in all week long.

See it's really not your fault! It's the food companies fault. You try to make healthier choices but you kick yourself in the foot because we are lied to. For now quit looking at calories but look at your FAT calories and the percentages of that and the calories per serving.

try this for a little while and then get measured and wieghed by a professional with actual calipers and a tape measure.

5 times a day - 5oz meat (20% or less fat calories) (this is roughly 5 egg whites as well) 3/4 cup complex carbs, 1/2 - 1 cup veggies, 2 fruits a day, 70 oz water.


Example:
Take mayo. Real full fat mayo is around 90 calories with 90 of those calories being from fat. That is 100% fat and a big no no for an oxidizer forget the amount of calories! That is not even worth worrying about. Think only percentage.

Now we have LIGHT mayo! Someone trying to lose weight would think "wow this is a healthier alternative so I am incorporate this into my diet" well the calories in light mayo is 45 calories with 35 of those calories being from fat!!!!! So the ratio is now 77%. Still detrimental to your weight loss. NO WONDER NONE OF US SEE RESULTS!
 
Well of course the bad fat is a no no for everyone lol. But most of the stuff I like to eat or am willing to try has some fat in it. I love chicken but I also love red meat. If your saying I can't have it now but I can later once my lose a good portion of my weight I can deal with that hehe.
 
Guess Who said:
Third - Considering that you are as heavy as you are, you are a slow oxidizer. This means that FAT IS A NO NO for you. Sure olive oil and avocados are healthy but they will not allow you to lose weight. Why? because they are 100% fat and for you (a slow oxidizer) that percentage is detrimental. Throw those in when you are at your goal weight. Look at the label on EVERYTHING. Look at calories per serving and then look at the fat calories per serving. The fat calories should NEVER be over 20% of the calories per serving. If it is put it back (this is a lot of stuff by the way) this means red meat is out the window along with pork, and dark meat skin on chicken. Get creative and start liking fat free condiments and cheeses.

Fourth - CARDIO CARDIO CARDIO pound it in all week long.
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fat should be 20-30% of your daily intake of calories, regardless of your weight. for someone who is an endomorph like the op, his carb sensitivity is much more likely to be the cause of weight gain than fat........

cardio is great, but its not the best. any weight loss routine should have a good amount of resistance training to compliment it...
 
Sorry, but I disagree with Guess Who.

Counting calories and being aware of what you eat doesn't mean "obsessing" over them. It's possible to know what you eat and how much w/out being obsessive. That's the first thing.

The next thing is the whole "no fat" mantra is simply wrong. Your body needs healthy fats to process nutrients. Getting rid of healthy fats is throwing the baby out with the bathwater. Any diet that says you have to eliminate an entire macronutrient is quite simply going to be an unsuccessful and unhealthy diet in the long run.

Finally, "pounding the cardio" is silly. Cardio is good for all kinds of reasons, but as a weight loss magic bullet? Nope. Cardio burns maybe 400 or 500 calories an hour. In the grand scheme of things, that's a drop in the weight loss bucket. A combination of strength building (weights or body resistance) and cardio is a great thing for all kinds of healthy reasons and it will *aid* in weight loss, no argument there. But touting cardio as the be-all-end-all of weight loss? Nah. Sorry.

Don't go to extremes. There's no reason you can't have red meat and lose weight. There's no reason you can't have almonds and avocados (and every reason why you should, in fact) and still lose weight. Be healthy, be moderate, and eat enough to support your metabolism while reducing that amount enough to lose weight at a safe rate.

That's really all there is to it. :)
 
Okay I know I said fat was a NO NO, but if you go back and read, I said it should never be over 20% of your calories per serving. Healthy fat IS A MUST to be healthy, but it is not good for weight loss. If you want to lose weight then you have to cut the high pecentages of fat out! Plain and simple. We all want to see results and face it half the posters do not see the results they want to see. When we don't see something move on the scale we get discouraged and then we tell ourselves these silly (yes it can be true, but not to an extreme) that we are building muscle and that is why we are not losing scale weight. Don't get me wrong, I never commit myself to scale weight, but man I have to be honest when I see a three pound loss, then I am much more confident about what I am doing.

Now for the fat eating I like to use this scenario when everyone who is currently overweight likes to tell me that calorie counting is the way to go and that it's different for everyone, and this may work for you but not for everyone. You must learn how to read labels and do the fat percentage math!!!

Let's say point "A" is fattyville and point "B" is skinnyville. "B" is just right across the street from "A". So you start across the street on your journey. The two scenarios are that 1. You hit by a Greyhound bus chock full of people and 2. You get hit by a Greyhound that is completely empty. Either way your trip to "B" is quite delayed am I right? Now calorie counting is the math that you sit around doing at the hospital trying to figure out how you could have added or subtracted the people in the bus, or maybe if you would have gotten hit by a Camry instead of the bus, is this would have gotten you to "B" faster. Well guess what? You still are not at "B" no matter what you got hit by. Now let's replace the intersection with marathon runners instead of busses. You might get bumped into and you might fall, but chances are you will make it across the street that day! You can make it difficult all day long, but the more difficult you make it, won't make the fat loss come any quicker.

For five years (when I say obsessed, I mean actually doing it correctly) I counted calories. I knew everything that went into my mouth, and not only did I do cardio but I lifted QUITE heavy. I did a good balance of strength training, and cardio four days a week while systematically feeding my body in andvanced way. I tried all different ratio plans 40/40/20 - 33/33/33 - 30/30/40 you name it. For five years NOTHING HAPPENED! I did not even go out to eat because I could not (you still can't) trust what people put into their food. No results! At least not the ones I was looking for. This was after I lost my 75 pounds. I just seemed to stop so I figured that I had to get more complicated and start counting my calories and stuff. Still nothing!

Everyone can make excuses! I did, and cardio was one of them. Everywhere you read it tells you that building muscle burns much more calories than cardio and burns way more fat than cardio. I used that to my advantage and that was my excuse for not doing very much cardio. No results! I even told ladies that I saw on the cardio machine everyday of the muscle building burns more fat info.

Eating healthy especially in someone that is morbidly obese will work at first but you will not get the results you want, or you will gain all the weight back that you lost. You need to eat for weight loss which is a bit different than your definition of healthy. Our bodies are more complicated that car engines by like a million. Look up effeciency of a gas engine and it will take you to thermodynamics. You will just see how involved in figuring out the gas effeciency is, and for some reason we think that normal people outside of a very controlled environment can determine how many calories we need and then how many expend during a day.

Oh and you can have red meat, but only of the fat calories are less than 20% of the serving calories. I have only found one and I can only find it at Randall's and it is ground meat.
 
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Jynus said:
fat should be 20-30% of your daily intake of calories, regardless of your weight. for someone who is an endomorph like the op, his carb sensitivity is much more likely to be the cause of weight gain than fat........

cardio is great, but its not the best. any weight loss routine should have a good amount of resistance training to compliment it...
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The sooner we all realize that companies pay large (when I say large I mean large) salaries to marketing people, lobbyists, and psychologist to get us to believe the things they want us to believe then we will all be better off. Carb sensitivity is a sham! People are so brainwashed on it that I am sure they will argue with me to death on this and again they would rather argue because they know what's best (even though they are still overweight).

My girlfriend and I eat 5 cups of complex carbs a day. I lost 8% bodyfat, and she has lost a little over 10%. She actually won third place in a figure competition a couple of weeks ago. You can see her here

Funny thing about her was that she also thought she was carb sensitive and ate very little to no carbs for about 5 years. She never saw results that she was looking for. We learned and just look at her in those pictures.
 
Eating healthy especially in someone that is morbidly obese will work at first but you will not get the results you want, or you will gain all the weight back that you lost. You need to eat for weight loss which is a bit different than your definition of healthy.
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Well given that I lost 80lbs eating my definition of healthy and have kept it off for going on 2 years now, I am simply going to say that I disagree with you and leave it at that.
 
KaraCooks said:
Well given that I lost 80lbs eating my definition of healthy and have kept it off for going on 2 years now, I am simply going to say that I disagree with you and leave it at that.
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And I understand that completely! I actually lost 75lbs and I have kept it off for going on 7 years now. I also see you have that goal weight though! I did too. Right about that same goal weight too as a matter of fact. I lost the 75lbs in about a year, and for 5 of those years I was stuck at my 75lbs loss. I could never just lose that last 40lbs or so. Even when I did all the calorie counting, macro balanced meals, and the perfect balance of cardio vs strength training. It took me spending a chunk of change and to open my mind to a new way of thinking did my results turn around dramatically. Same for my girlfriend. She was never overweight but could not get ripped like she wanted to after 10 years of serious research and doing all these different things. Now after we opened up our mind and began to listen is when she was able to compete after six months! Hmmmm 10 years of training and hardcore calorie counting and dieting, and then it only took her six months to get into competition shape!
 
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