am seeking feedback on these figures?

hi

Am posting from the Uk and have around 5 hours of my day left. i was hoping you would cast your more experienced eyes over the following figures and tell me if they look ok, or any potential problems i'm missing. i expect to intake a further 500 cals in the rest of the day so the end result for the day will read as follows

cal input 2110 approx (inc 500 this eve)

Activities

Walking 686 cals. Cycling 1281 cals. Normal expenditure 3312 = a total burnt cal total of =5465

at present not particularly hungry and i do not feel fatigued or anything. started june 1st at 294lb and am now 275. just need a bit of reassurance really that i'm going in the right direction with it all. thanking you all

From what I have read, a deficit of more than 1000 calories is too aggressive. You will start to lose muscle mass. At a difference of 3350 calories, for a single day... that is too much. Either you are exercising too much or not eating enough for the exercising you want to participate in. There is such a thing as overexercising, try a Google search on the subject. Here is what I am using as a reference, this information came from a personal fitness trainer who used to visit this site.

"If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. One pound of fat = 3500 calories. That is why 1-2lbs per week is the best rate of fat loss. Anything faster would mean you are probably losing muscle mass and losing water. You want to lose FAT without doing damage to your body.


For people with only a small amount of weight to lose, 1000 calories is clearly ridiculous and would be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1500 calories per day for men. Even these calorie levels are considered by most fitness, nutritional and exercise professionals to be quite low.

An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start."

Message #15, http://www.calorie-count.com/forums/post/8532 .html

so if i am using this much exercise regularly then i probably can do with a thousand more cals and perhaps drop a bit of the cycling. thanks. dont want to lose too fast so best to be on the safe side.

Sounds good. I think I read somewhere, and perhaps someone on these forums posted it, that professional athletes consume around 4,000 calories per day. It is important to fuel your body and to find the right balance.

i took note and hit a few extra cals in last few hours. 2 yogurts mixed with lashings of meusle satisfied the sweet tooth and took me to 3000.  burnt total was around 5000+ soi still on right side. have just checked my average daily results for june and i burnt 800 cal more than i took in and this month its around 700. so today is an exception i think.

    Note the stomach stapled people, do u think they are within 500 calories? I think the 500 calories difference is a good general rule but for heavier people it probably should be closer to 1000 to 1500 calories=> 2 to 3 pounds per week of weight loss. Also remember that if your cycling for an hour, you must subtract 1/24 of your daily metabolism calories because it's included in the cycle time. Lastly, unless your getting injuries or physical distress, exercise as much as you like. Good luck.