albob22's Journal
How many Calories to Consume....Jul 22 2008 09:18
Have not journaled since July 11! It has been a crazy couple weeks. not sure about my weight, may do that tomorrow, but feel like I am around 144 ish.
Baby Shower, Poison Concert, Wedding (bridesmaid).....
I am trying to get back on track. Eating healthy during the week is a no brainer, like second nature. I need to get to the gym, although I thought about taking a bit of a break this week. I ran last Thursday, only 2.5 miles, but it was about 90* out. Woot, it was hot.
The wedding this weekend was amazing...it was in Oak Brook,IL at the Wydham Drake Hotel. Gorgeous. Everything went well, the bride seemed very happy and the new couple left for Tahiti today. The pictures are fun, my hair looked great and I think everyone enjoyed themselves.
I really want to lose weight, I just dont know what I am doing wrong. Am I eating enough, not enough, working out too much, not enough, eating back my WHOLE defecit from the week on the weekends? I don't know. I was reading this article in Self mag. and it said to figure out how many cals. you should eat to lose weight, do one of two equasions:
For a ballpark figure, multiply your weight by 13 if you're sedentary, 14 if you exercise four times a week for 45 minutes and 16 if you work out daily for an hour or more. Looking to lose? Multiply your weight by 12 no matter how much you exercise.
144 x 12=1728
OR
1. Multiply your current weight in pounds (or goal weight if you're dieting) by 4.5. 562.5
2. Multiply height in inches by 15.88. 1000.44
3. Add the numbers in lines 1 and 2. 1562.94
4. Multiply age by 5. 125
5. Subtract line 4 from line 3. 1437.94
6. Subtract 161 from line 5. 1276.94
7. Multiply line 6 by your activity factor.* 1979.25 (x1.55) OR 1755.79(x1.375)
*Activity factor
Choose the one that seems most like your exercise habits:
1.2 Little to no activity
1.375 Light, one to three days a week
1.55 Moderate, three to five days a week
1.725 Hard, six or seven days a week
1.9 Hard exercise plus physical job
I am usually Moderate at 3-5 days a week. That just seems like SO MUCH to be eating! Could it be that is true? I guess I could give it a couple weeks and see what's up. What do I have to lose, besides weight! ahahaa.
Anyone have any thoughts, ideas, input on either of the two equasions? I am thinking maybe I want to aim for about 1700 cals.....on the weeks where I workout 3-5 times.
hmm - these are interesting equations to play with. i wonder how accurate the second one is. the first allots me only 1600 cals/day; and the second a little under 2000.. |
Thanks for sharing! The colors make it easier to absorb, too, for older brains, lol! As you are number crunching, I thought you'd enjoy a couple links I found before-- the 12x for weight loss is in the first one... http://www.shapefit.com/basal-metabolic-rate.html# This is a great calculator... putting your goal weight in is interesting, too... If you don't know your bmi, add it in again after you try it without that number-- they'll guess one for you. After you add it and try it again, you'll get a little extra info in the new response... Hope you enjoy these... |
They look good! I did mine and even though it looks like I'd be eating a lot, it still leaves me with a 400-500 calorie defecit. I bet this way you wouldn't hit a plateau nearly as quick! |
seems about right! I am about 1600-2200 depending on the day! |
{{{Smile!}}} That's what I think, too... on days when I feel Brave, lol!!! I fear I'm included on the page of the first link-- with a subdued thyroid and metabolic rate... Grrrrr!!!!!! |
I'd go with the 1700 for a while and see how you feel and how your weight reacts. The first equation gives me 2480, the second 2257, I'm currently aiming for 2300 most days. For me, I like to just use the CC log and put myself at sedentary and then log my exercise since it's all across the map in terms of intensity, duration, and days of the week. That lets me figure out my deficit on a daily basis which works better for me. |
I also put myself at sedentary then log my workout calories. It seams to work well that way... but I truely am sedentary being stuck in a cubical all day. No matter how much you eat, if you eat to have a 500 calorie daily deficit you should lose! Good luck! |
Wow, those give me many more calories than either CC or phord's calculator. Since I'm losing quite steadily at about a pound a week I think eating more wouldn't give me any kind of deficit and I'd probably end up gaining weight. I like phord's calculator :) I put my level at sedentary and add in any major activities for the day... I run about a 500 deficit each day. |
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