Cals needed ??????

21stone

1) So.. first off you need to figure out your resting metabolic rate (RMR) or the calories your body requires just to exist if you were lying down for 24 hours:

Age Men
10-18 (body weight (kg) * 17.5) + 651
19-30 (bw (kg) * 15.3) + 679
31-60 (bw (kg) * 11.6) + 879

Age Women
10-18 (bw (kg) * 12.2) + 746
19-30 (bw (kg) * 14.7) + 496
31-60 (bw (kg) * 8.7) + 829

e.g for me, a 72kg 26 yo female its (72*14.7) +496 = 1554

2) Then calculate your lifestyle daily energy needs:

Activity level
mostly seated or standing RMR * 1.4
regular walking or equivalent RMR * 1.7
generally physically active RMR * 2.0

again for me its 1554 * 1.4 = 2176

3) Then estimate your daily exercise expenditure by working out how much exercise you do a week and divide by seven for an average daily value:
Weekly I do 4 hours of weights = approx 1536 cals
2 hours low intensity cardio = 600 cals
2 hours high intensity cario = 1200 cals
Total = 3336 / 7 = 477 cals

So add that to my daily energy needs.. 2176 + 477 = 2653

My maintenance calorie needs every day are 2653 cals/ day.

For weight loss: I need to reduce my calories by about 15% a day:
2653 * 0.85 = 2255 cals/ day



ok i get this so far , my daily needs are 3879 thats b4 excercise , so say i wasnt going the gym and just on a diet id just reduce that by 15 % 581 cals ???? and if in gym calculate what the machines say when doing cardio by 3 days and divide it by 7 to give me daily extra cals

example 3879 resting needs say 400 cals burned each day in gym thats 1200 a week so divide that by 7 so its 3879 + 171 = 4050 les 15 %

sorry for the long post just want to make sure im correct




i weigh 300 lbs am 26 year old male and sit on my ass all day

until now

mack1

Yeah seems like you got it.

I don't use machines so I don't know how accurate they are for kcals burned etc, but your calcs seem fine.

While a kcal deficit is what you need to lose weight, you should concentrate on what you eat too, not just the kcals. Use the info in the stickies (seems like you've been there already, well done) - eat whole foods, lean protein, small meals etc etc. Lay off the white starchy carbs blah blah blah...

Also, you say machines, which is fine for cardio - but lift weights! A whole range of benefits, not least of which is increased metabolism and more fat burned!

Best of luck!

g'em

21stone wrote: »

i weigh 300 lbs am 26 year old male and sit on my ass all day

until now

Eat less than you are now and move more. In your case, it IS that simple. Don't get bogged down by the numbers, don't get swamped by macronutrient ratios. Quite simply eat small meals throughout the day, don't eat junk food, eat lots of vegetables and lean meats, snack on fruit and small portions on nuts, drink less alcohol, drink more water and move at every opportunity and I guarantee you there'll be better results than hours of number crunching!

21stone

i know i cant just jump into 100 % better nutrition

but at the moment im having

weetabix with skimmed milk for breaky and glass of grapefruit ( i know porrige is better but i dont like it )

fruit at around 11am

wholemeal brownbread x 4 and ham and turkey salad sambos at 1pm

fruit at around 3pm

boiled chicken or oven cooked ( fillets x2 ) and small pasta or rice

or stirfry with peppers onion , carrots etc and loads of water

g'em

If that's what your diet is (and there's no cheeky extras ) then that's fantastic. At your current size you wtill need to eat quite a lot for maintenance; I know instinctively we tend to think that eating as little as possible results in the biggest weight loss, but undereating is counterproductive in both the long and short term.


Be patient and be consistent. Try to look at things on a week to week basis, not day to day (there are just too many fluctuations and it's easy to get frustrated). If you find yourself really, really hungry and need to eat, try to find something protein based and don't neglect your good fats - for that reason I find small handfuls of nuts (alongside the fruit for example) make fantastic snacks.

celestial

21stone wrote: »

i know i cant just jump into 100 % better nutrition

but at the moment im having

weetabix with skimmed milk for breaky and glass of grapefruit ( i know porrige is better but i dont like it )

fruit at around 11am

wholemeal brownbread x 4 and ham and turkey salad sambos at 1pm

fruit at around 3pm

boiled chicken or oven cooked ( fillets x2 ) and small pasta or rice

or stirfry with peppers onion , carrots etc and loads of water

Hi OP,

Congrats on deciding to take action! You'll get plenty of great support from us.

I think your diet looks good and I can only presume it's a massive improvement on what you had before! My tips:

If you want to see a massive difference, restrict sugar intake as much as possible.

Instead of fruit at 3pm, eat some nuts.
Eat Alpen sugar free if you can instead of Weetabix (bear in mind that you can get used to the taste of just about anything - trust me)
Get rid of your 'wholemeal brownbread x 4' - in fact I guarantee you if you give up bread or limit to 2 slices per week - yes per week - you will see a big difference.
Also get rid of pasta in your evening meal - fill up on meat and veg only. Or eggs/fish etc.

The number one thing you can do to see a big difference in the mirror is to limit your starchy carbs (pasta, rice, bread) as much as possible. I promise you'll reap the rewards very quickly - and you won't miss them at all after you do without them for a few days. Trust me;)

21stone

cheers for the support people

im just starting this today so im gonna take some b4 pics and after 2 months some more and post up here ok

Vegeta

Yeah for your situation your diet looks good, hey as long as it works and is healthy then you're on a winner

I would definitely heed celestials advice though if you start (in say 2-3 months time mind) reach a plateau

One thing to keep in mind is keep reducing the calories to keep them in line with your new smaller leaner body

21stone

i was thinking of waiting till after xmas but whats the point at least in two good weeks i can burn off what i might put on over xmas , better to lose b4 than to gain i say

rubadub

21stone wrote: »

i was thinking of waiting till after xmas but whats the point at least in two good weeks i can burn off what i might put on over xmas , better to lose b4 than to gain i say

Good to hear.
Also I would recommend only eating foods you actually like. Do not force down stuff, and start looking at food nutritional labels to find what is high & low in calories, do not make presumptions. Get a scale and measure your portions sizes.

I would also HIGHLY recommend lifting heavy weights, made me shed a lot of fat and keep it off.

One thing to keep in mind is keep reducing the calories to keep them in line with your new smaller leaner body

Yes, and adjust exercise accordingly too. i.e. when I started I was almost 15stone and spent 1 hour cycling on a mountain bike to work. Now I am lighter and fitter the same trip takes 20-25mins, and it is on a better bike so more efficient. i.e. my daily calorie expenditure on the bike has dropped, I am carrying less weight for a shorter time on a more efficient bike. I can take a different route to bring it back up to 60mins to counter this. Instead I lift weights.