Need calorie advice based on my BMR

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Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    J72FIT wrote: »
    yopeeps025 wrote: »
    J72FIT wrote: »
    yopeeps025 wrote: »
    J72FIT wrote: »
    Alan Aragon has a pretty straight forward TDEE formula...

    Goal weight x (hours of exercise + 9.5)

    that include weight training and cardio?
    I believe so...

    I would think Alan would need to specify which exercise for that equation.
    Don't over-think it...

    Don't worry I won't. It for the lurkers in the forums. They need to see the clarification.
  • J72FIT
    J72FIT Posts: 6,002 Member
    yopeeps025 wrote: »
    J72FIT wrote: »
    yopeeps025 wrote: »
    J72FIT wrote: »
    yopeeps025 wrote: »
    J72FIT wrote: »
    Alan Aragon has a pretty straight forward TDEE formula...

    Goal weight x (hours of exercise + 9.5)

    that include weight training and cardio?
    I believe so...

    I would think Alan would need to specify which exercise for that equation.
    Don't over-think it...

    Don't worry I won't. It for the lurkers in the forums. They need to see the clarification.
    Very true...
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    J72FIT wrote: »
    tephanies1234 wrote: »
    J72FIT wrote: »
    Alan Aragon has a pretty straight forward TDEE formula...

    Goal weight x (hours of exercise + 9.5)

    hmmm...I calculated for me and I would be losing about .8 lb per week on that.
    Unfortunately fat-loss is not that linear...
    Over a sufficiently long period, it gets pretty close.

  • blondx7
    blondx7 Posts: 1,683 Member
    kami3006 wrote: »
    blondx7 wrote: »
    Even still, 1420-1680 is a big difference from 1200, so all this information has been very helpful to me for maintaining my health.

    Keep in mind that if you use TDEE, you don't eat back exercise calories as it's already included in your target number.

    Absolutely I get that.
  • msf74
    msf74 Posts: 3,498 Member
    blondx7 wrote: »
    Even still, 1420-1680 is a big difference from 1200, so all this information has been very helpful to me for maintaining my health.

    Really all anyone needs is a reasonable ball park figure to start from.

    From there people can tweak depending on results (either raising or lowering calorie level as necessary)
  • J72FIT
    J72FIT Posts: 6,002 Member
    DeguelloTex wrote: »
    J72FIT wrote: »
    tephanies1234 wrote: »
    J72FIT wrote: »
    Alan Aragon has a pretty straight forward TDEE formula...

    Goal weight x (hours of exercise + 9.5)

    hmmm...I calculated for me and I would be losing about .8 lb per week on that.
    Unfortunately fat-loss is not that linear...
    Over a sufficiently long period, it gets pretty close.
    My point is simply making a 500 x 7 days calorie deficit (3500 calories per week) will not guarantee 1 lbs fat loss per week. That said I agree with you, over time you should see steady progression.
  • J72FIT
    J72FIT Posts: 6,002 Member
    msf74 wrote: »
    blondx7 wrote: »
    Even still, 1420-1680 is a big difference from 1200, so all this information has been very helpful to me for maintaining my health.

    Really all anyone needs is a reasonable ball park figure to start from.

    From there people can tweak depending on results (either raising or lowering calorie level as necessary)
    +1

  • blondx7
    blondx7 Posts: 1,683 Member
    I've lost 6.6 pounds in the past 3 days, I need to eat more stat. I just needed to figure whether that was 1200, 1400, 1600.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    blondx7 wrote: »
    I've lost 6.6 pounds in the past 3 days, I need to eat more stat. I just needed to figure whether that was 1200, 1400, 1600.

    During the beginning of weight loss there is a big water drop with less food eaten. I agree though. Eat more food than 1200.
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    That's probably almost all water unless you were running a marathon each day, though.
  • blondx7
    blondx7 Posts: 1,683 Member
    Good, good, good. I just want to be healthy.
  • J72FIT
    J72FIT Posts: 6,002 Member
    Also keep a log of these three measurements. Hips, waist and neck. Hips and waist going down will let you know if you are losing fat, neck going down (if you are lean) will let you know if you are losing muscle.
  • jkwolly
    jkwolly Posts: 3,049 Member
    It's nice to see an OP listening to advice! :)
  • blondx7
    blondx7 Posts: 1,683 Member
    The difference is wanting to be healthy v wanting to be thin. I'm a former competitive athlete. Thin isn't me.
  • professionalHobbyist
    professionalHobbyist Posts: 1,316 Member
    J72FIT wrote: »
    Remember it's all a guess to put you within a range... An educated guess.

    That is my rough estimate too.

    And I don't need a peer reviewed journal article to back it up

    :)


  • yarwell
    yarwell Posts: 10,477 Member
    J72FIT wrote: »
    Alan Aragon has a pretty straight forward TDEE formula...

    Goal weight x (hours of exercise + 9.5)

    puts me at 1500 cals for a 20% deficit. Cue "that's too little for a man" speeches..
  • heybales
    heybales Posts: 18,842 Member
    J72FIT wrote: »
    Alan Aragon has a pretty straight forward TDEE formula...

    Goal weight x (hours of exercise + 9.5)


    Interesting - it's actually pretty close on average for me, counting cardio more intense than walking and lifting as equal time.

    I'm sure, depending on intensity of exercise, and rest of daily life, it starts going haywire.
    Like the 35 hr a week walking mail carrier that does 3 hrs of exercise weekly will be might off in the estimate.

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