Can I get some verification on this please? I know I have brought this up in the past and I am most likely blind but I cant see where I go to read my old posts. Which are probably right in front of my face somewhere!
I am 5ft3, 28 years old, 195lbs, BMR 1600 and what I classify as lighly active. I have a desk job but am going up and down stairs alot throughout the day and in the evening I clean or play with my daughter.
As of Monday I want to start cleaning my act up. I am noticing several health issues that are begining to scare me not to mention I am miserable and its effecting my relationship with my fiance and our daughter so I need to start being healthy and lose some weight in the process! I would like to lose 60lbs to put me at 135lbs. Am I a candidate for the 2lb loss per week or is 1.5 fine?
I am aiming to get 60 mins of exercise Monday through Friday. I will be biking to/from work and doing Jillian Michaels 30 day shred daily (circut training video of 27 mins in total), would that put me at moderately active?
I have been eating 1600 daily for the past couple of days as this is my BMR. But is this enough with my daily exercises that start next week?
Any help would be GREATLY appreciated!!
What stands out to me are two things. 1) why wait till Monday, what's wrong with today? 2) an hour of exercise 5x per week is not lightly active IMO; I'd say more like moderately active, even if you missed a day now and then.
If you change your setting to moderately active, CC will probably tell you that you should lose a pound per week on 1955 calories. At the beginning it will be faster, as you get fully hydrated and start to focus more on healthy foods (e.g, vegetables = fiber). My suggestion would be start there with a good macro-nutrient balance.
In any case you wouldn't want to regularly eat less than 1600/day. You still need to fuel functions like heartbeat and breathing.
Hehe, I should have specified that this weekend will consist of nothing but work. Another downfall I have..lately Ive been working so much that I dont have the time to eat! Monday things will have leveled off with my job.
As of now I do not do much rather than cleaning, walking, etc. Thats why I stated I am currently sedentary or lightly active. I do believe that working out for an hour 5-6 days a week would be moderate active as although its an hour, aside from the circut training the biking really isnt alot for my body but I wanted someone to confirm that as I can never tell with the calculators!
So what would you recommend? When I use the CC calc with a moderate lifestyle calculated into the mix it gives me a tdee of 2460. If I eat 1960 will that only be giving me a 500 deficit? Or should I take into consideration that if I burn 500 calories on top of my normal routine that brings me to 2460 thus having a 500 deficit from calories and a 500 deficit from exercise for a 1000 deficit?
Im not looking for a 1000 deficit but I really just dont understand how what I would need to be eating and burning daily to have an 800 deficit (1.6lb loss per week) split eveningly between a calorie deficit and exercise burn!!!!!
You can either
- set your activity level to moderate which will calculate an estimate of your daily burn that already includes your exercise or
- keep your activity level at sedentary and log all your exercise separately
I've tried both ways and currently use option one, which is just easier for me and seems to offer an accurate prediction of my weight change. If you want points from Calorie Camp for working out you should choose option two. You wouldn't do both (which I think you were suggesting when you said "Or should I take into consideration that if I burn 500 calories on top of my normal routine that brings me to 2460 thus having a 500 deficit from calories and a 500 deficit from exercise for a 1000 deficit").
A 750-800 calorie deficit seems reasonable to me at your current weight. If you pick option one above, you'd set your calorie target at ~1700 and go for it. With option two your daily calorie intake would change every day based on calories burned during your workout. You'd use the dashboard to see how many calories you'd intake each day.
I hope that answered your question.
I used option 2 and let CC pick my target with my level at moderately active and it worked great for me. You will just have to see. I would start out on the higher end of your cal options because why eat less if you don't have too and if you plateau and are already low, you have no where to go! I do think 2 lbs per week it a little ambitious but you may average that when you first get started. 1-1.5 per week would be good. Good luck :)