VHI low GI Diet plan

El Torrente

Hi, I was checking out stuff about low GI diets and stumbled upon the VHI website which offers to plan diets for people. So I input my information (22 male, 6'0, 14st8lbs, "large" framed due to 26.5cm wrist circumference) and goals and it gave me the following outcome:








The daily calorie guide it gives me there seems maybe a bit off though. According to the post g'em made (sorry I haven't the direct link) about calculating your daily calorie needs, I think should be something more like this:

19-30: (bw (kg) * 15.3) + 679
22: (93kg*15.3) + 679 = 2101

Activity level:
mostly seated or standing RMR * 1.4
(I spend some time doing each?) = * 1.6 ?
regular walking or equivalent RMR * 1.7
generally physically active RMR * 2.0
2101 * 1.6 = 3363

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
2-3 hours med-high intensity cardio = 1400 cals
Total = 1400 / 7 = 200 cals

My maintenance calorie needs every day are (3363 + 200 ) = 3563 cals/ day.

For weight loss: I need to reduce my calories by about 15% a day:
3563 – 534.45 = 3028 cals/ day



So I have a 3028 (which I'd have thought was v. high in fairness) cals versus a recommended 2172 cals per day. Have I done something silly in my own calculation? Which is more likely to be correct?

Thanks a lot.

davyjose

For a 6 foot 22 year old, who regularly works out, 3,000 cals seems well within reason IMO. It's very difficult for some people to eat that much, but for some people (me), it's very easy.