How active am I considered?
Replies
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Your base metabolic rate is 1705 calories a day. That's how much you burn if you were to sit in your bed all day. Based on your activity of working out 5 times a week, you should be burning 2493 calories.
Suggested calories based on a 15% fat loss is 2119 a day. Aggressive 20% is 1994 and Reckless (25%) is 1870.
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day carbs 204 protein 155 fat 62 fiber 31 - 39 calories 1994
GRAMS per meal carbs 68 protein 51.7 fat 20.7 fiber 10 - 13 calories 665
Based on 3 meals a day, or you can take it and split it up over 3 meals and 1 or 2 snacks.0 -
Your base metabolic rate is 1705 calories a day. That's how much you burn if you were to sit in your bed all day. Based on your activity of working out 5 times a week, you should be burning 2493 calories.
Suggested calories based on a 15% fat loss is 2119 a day. Aggressive 20% is 1994 and Reckless (25%) is 1870.
CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 204 155 62 31 - 39 1994
GRAMS per meal 68 51.7 20.7 10 - 13 665
Appreciate your help. Some of the terms you mentioned I'm not really familiar with, but the gist of what you're saying is in order to safely lose 1lb a week, I need to at least consume anywhere from 1800 - 2100 calories daily? While exercising 5/days a week?0 -
Ok, based on the comments, I think it would be more reasonable for me to instead target losing 1lb a week instead of 2lb. That way I can consume more calories daily, if I understand that correctly. So if I continue to do cardio 5 days a week, and eat at least 1500 calories daily, will that be more reasonable and allow me to succesfully lose 1lb a week?
That is a much more reasonable rate of weight loss, however 1500 is still too low. What is your height, weight, and age? If you give us your stats someone will likely be nice enough to calculate a reasonable calorie goal for you.
I understand. Thank you. Here you go.
Age : 20
Gender: Male
Height: 5'9
Weight: 155
Goal: 140
Cardio: 5/days week. (250 calories burned each run)
Dude. 140 is WAY too little for someone 5'9" unless you really have a burning need to look like a Kenyan marathon runner. Heck, even 155 seems low. I am 5'8" and my goal is 175. You need to do more than just cardio if you want a good build. Lift some weights in addition to the cardio and I would suggest re-evaluating your ultimate weight goal. What are you going for anyway? What is your ultimate goal?0 -
Ok, based on the comments, I think it would be more reasonable for me to instead target losing 1lb a week instead of 2lb. That way I can consume more calories daily, if I understand that correctly. So if I continue to do cardio 5 days a week, and eat at least 1500 calories daily, will that be more reasonable and allow me to succesfully lose 1lb a week?
That is a much more reasonable rate of weight loss, however 1500 is still too low. What is your height, weight, and age? If you give us your stats someone will likely be nice enough to calculate a reasonable calorie goal for you.
I understand. Thank you. Here you go.
Age : 20
Gender: Male
Height: 5'9
Weight: 155
Goal: 140
Cardio: 5/days week. (250 calories burned each run)
Dude. 140 is WAY too little for someone 5'9" unless you really have a burning need to look like a Kenyan marathon runner. Heck, even 155 seems low. I am 5'8" and my goal is 175. You need to do more than just cardio if you want a good build. Lift some weights in addition to the cardio and I would suggest re-evaluating your ultimate weight goal. What are you going for anyway? What is your ultimate goal?
My primary goal is to eliminate my belly fat, and get a flat stomach like this. http://i.imgur.com/8z0wIIn.jpg
I'm hoping that the diet/cardio combination will allow me to reach that.0 -
Which way will this go?
1. Ends in a good troll flaming?
2. Ends in "Why are MFP people so mean?"
But just to toss my 2 cents in....OP.....you should get yourself on a solid strength training plan as focus, running as secondary and eat for goodness sake. You are 20 years old and my guess is that you want the ladies to drool because you're smoking hot. Take a few minutes to read the links provided and learn what you need to learn to be successful. Good luck.0 -
i remember ask jeeves i guess im showing my age lol
ok enough chatting.. off to move my body..0 -
My primary goal is to eliminate my belly fat, and get a flat stomach like this. http://i.imgur.com/8z0wIIn.jpg
Ok, given that "Tyler Durden" was only ~155-160 pounds at 2 inches taller, for the look you want, your weight goal sounds like it is more or less in the right ball park.I'm hoping that the diet/cardio combination will allow me to reach that.
It'll be mostly diet.0 -
Which way will this go?
1. Ends in a good troll flaming?
2. Ends in "Why are MFP people so mean?"
But just to toss my 2 cents in....OP.....you should get yourself on a solid strength training plan as focus, running as secondary and eat for goodness sake. You are 20 years old and my guess is that you want the ladies to drool because you're smoking hot. Take a few minutes to read the links provided and learn what you need to learn to be successful. Good luck.
Lol, No. Not interested in "ladies". As I stated earlier, my goal is to essentially get a flat stomach because I can't tolerate looking at my belly fat. It's unattractive and I'm tired of looking like this. Strength training isn't really related to my goals. I'm not looking to get "huge". I just simply want a flat stomach and that's it really. Maybe tone my arms slightly but ultimately a flat stomach is the goal.0 -
So to summarise - you admit you don't know what you are doing but you are going to ignore good advice from people who do know what they are doing.
If you spend most of the day sitting, you are sedentary. Set your goal to .5 lb. per week (w/ only 15 lbs. to lose, anything higher is unhealthy). You'll be given a calorie goal w/ your deficit built in. This is referred to as your "net calories."If I spend most of the day sitting, but spend around 30-40 minutes exercising (5 days a week), how active does that make me?
Log your exercise, and you'll be given more calories to eat. The calorie counts & burns are estimates. Some people reduce the margin of error by eating back half their exercise calories. It will take trial & error to find what works for you.
.5lb a week is way too slow. I think what I'll do is simply eat 1000 calories maximum a day, while exercising 30+ min cardio 5 days a week. Hopefully that will work. Then again, I'm new to dieting so I don't really understand it entirely, but yeah.
Good luck - you are going to need it.
This.
Yep.0 -
My primary goal is to eliminate my belly fat, and get a flat stomach like this. http://i.imgur.com/8z0wIIn.jpg
Ok, given that "Tyler Durden" was only ~155-160 pounds at 2 inches taller, for the look you want, your weight goal sounds like it is more or less in the right ball park.I'm hoping that the diet/cardio combination will allow me to reach that.
It'll be mostly diet.
Hey man, I PM'd you.
0 -
Which way will this go?
1. Ends in a good troll flaming?
2. Ends in "Why are MFP people so mean?"
But just to toss my 2 cents in....OP.....you should get yourself on a solid strength training plan as focus, running as secondary and eat for goodness sake. You are 20 years old and my guess is that you want the ladies to drool because you're smoking hot. Take a few minutes to read the links provided and learn what you need to learn to be successful. Good luck.
Lol, No. Not interested in "ladies". As I stated earlier, my goal is to essentially get a flat stomach because I can't tolerate looking at my belly fat. It's unattractive and I'm tired of looking like this. Strength training isn't really related to my goals. I'm not looking to get "huge". I just simply want a flat stomach and that's it really. Maybe tone my arms slightly but ultimately a flat stomach is the goal.
Ahhhh my bad in referencing the ladies, but regardless, you still want the same result. And to get that you should be focusing on strength training. Strength training 100% is related to your goals. Ask any of the men with flat stomachs here or anywhere else. Just because you lift weights doesn't mean that you are going to be a bodybuilder. Do some reading and ask some of the men that have physiques that you covet. Most likely they will tell you the same thing. Again, good luck.0 -
I would eat 1900 at the minimum. Go ahead with your cardio goals, but add in some calisthenics to work your abs. Even if it is only 5 minutes a day. Do some crunches, and start out holding a 1 minute plank. Maybe 20-25 push-ups a day? Do some crunches where you twist your side too, to work your obliques. This should help you get that toned look in your stomach.
You might find that you'd like to add in weights later on.
Above all, have fun. If you are getting burned out running 5 times a week, switch it up.
Oops, meant to say 1900.0 -
Which way will this go?
1. Ends in a good troll flaming?
2. Ends in "Why are MFP people so mean?"
But just to toss my 2 cents in....OP.....you should get yourself on a solid strength training plan as focus, running as secondary and eat for goodness sake. You are 20 years old and my guess is that you want the ladies to drool because you're smoking hot. Take a few minutes to read the links provided and learn what you need to learn to be successful. Good luck.
Lol, No. Not interested in "ladies". As I stated earlier, my goal is to essentially get a flat stomach because I can't tolerate looking at my belly fat. It's unattractive and I'm tired of looking like this. Strength training isn't really related to my goals. I'm not looking to get "huge". I just simply want a flat stomach and that's it really. Maybe tone my arms slightly but ultimately a flat stomach is the goal.
Ahhhh my bad in referencing the ladies, but regardless, you still want the same result. And to get that you should be focusing on strength training. Strength training 100% is related to your goals. Ask any of the men with flat stomachs here or anywhere else. Just because you lift weights doesn't mean that you are going to be a bodybuilder. Do some reading and ask some of the men that have physiques that you covet. Most likely they will tell you the same thing. Again, good luck.
I see.. But wait, can you explain how strength training helps you get a flat stomach? I thought getting a flat stomach is solely possible by dieting and doing cardio. Where does strength training come in?0 -
Which way will this go?
1. Ends in a good troll flaming?
2. Ends in "Why are MFP people so mean?"
But just to toss my 2 cents in....OP.....you should get yourself on a solid strength training plan as focus, running as secondary and eat for goodness sake. You are 20 years old and my guess is that you want the ladies to drool because you're smoking hot. Take a few minutes to read the links provided and learn what you need to learn to be successful. Good luck.
Lol, No. Not interested in "ladies". As I stated earlier, my goal is to essentially get a flat stomach because I can't tolerate looking at my belly fat. It's unattractive and I'm tired of looking like this. Strength training isn't really related to my goals. I'm not looking to get "huge". I just simply want a flat stomach and that's it really. Maybe tone my arms slightly but ultimately a flat stomach is the goal.
Ahhhh my bad in referencing the ladies, but regardless, you still want the same result. And to get that you should be focusing on strength training. Strength training 100% is related to your goals. Ask any of the men with flat stomachs here or anywhere else. Just because you lift weights doesn't mean that you are going to be a bodybuilder. Do some reading and ask some of the men that have physiques that you covet. Most likely they will tell you the same thing. Again, good luck.
I see.. But wait, can you explain how strength training helps you get a flat stomach? I thought getting a flat stomach is solely possible by dieting and doing cardio. Where does strength training come in?
So there are a couple of things here. First is that the strength training helps you to retain your lean muscle mass while you are dieting. When you are eating so little (as you have or had intended on doing) you will lose WEIGHT which includes muscle. Ultimately you want to lose FAT. Eating appropriate amounts of protein, eating in a slight deficit (because you don't have much to lose) and doing strength training will encourage this. Cardio absolutely serves a purpose, and I'm not saying don't do it but only cardio and deficit will give you a flat stomach that is more soft looking while doing strength training and losing fat will give a flat stomach that is more defined and solid. Just because you lift weights doesn't mean you have to be huge. Not at all. You have to train a specific way to get big like some guys are. The other thing is that you can't spot reduce. So while you have this one goal in mind, rarely does your body cooperate with that one goal off the top. So while you're putting all the hard work in, why not make it more beneficial overall rather than just focus on one component. I hope this explains a bit better and good luck to you.0 -
if you do cardio you release weight but if you combine cardio and weights you release weight and tone.. so you can work on having lean strong muscles . at least thats worked for me. im working on my last 31 pounds..
thanks for all the insights.. im learning so much from this site.0 -
It's not really up to you, tho, is it? Your body decides how slow or fast it will be. If you think it's a decision you can make how fast it will be, you're doomed..05lb a week is way too slow0 -
Which way will this go?
1. Ends in a good troll flaming?
2. Ends in "Why are MFP people so mean?"
But just to toss my 2 cents in....OP.....you should get yourself on a solid strength training plan as focus, running as secondary and eat for goodness sake. You are 20 years old and my guess is that you want the ladies to drool because you're smoking hot. Take a few minutes to read the links provided and learn what you need to learn to be successful. Good luck.
Lol, No. Not interested in "ladies". As I stated earlier, my goal is to essentially get a flat stomach because I can't tolerate looking at my belly fat. It's unattractive and I'm tired of looking like this. Strength training isn't really related to my goals. I'm not looking to get "huge". I just simply want a flat stomach and that's it really. Maybe tone my arms slightly but ultimately a flat stomach is the goal.
Dude. Trust me. You are not going to get huge. I get that you want the 'emo' look -that's fine. But no one gets HUGE with lifting unless they put in years of work and maybe use some chemical assistance as well.0 -
.05lb a week is way too slow
Did you mean 0.5 lbs a week? 'cause yeah, 0.05lb per week is really slow. LOL0 -
Which way will this go?
1. Ends in a good troll flaming?
2. Ends in "Why are MFP people so mean?"
But just to toss my 2 cents in....OP.....you should get yourself on a solid strength training plan as focus, running as secondary and eat for goodness sake. You are 20 years old and my guess is that you want the ladies to drool because you're smoking hot. Take a few minutes to read the links provided and learn what you need to learn to be successful. Good luck.
Lol, No. Not interested in "ladies". As I stated earlier, my goal is to essentially get a flat stomach because I can't tolerate looking at my belly fat. It's unattractive and I'm tired of looking like this. Strength training isn't really related to my goals. I'm not looking to get "huge". I just simply want a flat stomach and that's it really. Maybe tone my arms slightly but ultimately a flat stomach is the goal.
Dude. Trust me. You are not going to get huge. I get that you want the 'emo' look -that's fine. But no one gets HUGE with lifting unless they put in years of work and maybe use some chemical assistance as well.
Girl don't you know about the magical bulk fairy who visits you at night the minute you start lifting?0 -
It's not really up to you, tho, is it? Your body decides how slow or fast it will be. If you think it's a decision you can make how fast it will be, you're doomed..05lb a week is way too slow
I couldn't agree more. your body will do things in its time .. all you can control is your choices in food, exercise and water.. your body will take care of itself.. i know on my journey its been a love hate of ups and downs, but you just have to keep moving forward.its not always easy, but it is worth it.0 -
Which way will this go?
1. Ends in a good troll flaming?
2. Ends in "Why are MFP people so mean?"
But just to toss my 2 cents in....OP.....you should get yourself on a solid strength training plan as focus, running as secondary and eat for goodness sake. You are 20 years old and my guess is that you want the ladies to drool because you're smoking hot. Take a few minutes to read the links provided and learn what you need to learn to be successful. Good luck.
Lol, No. Not interested in "ladies". As I stated earlier, my goal is to essentially get a flat stomach because I can't tolerate looking at my belly fat. It's unattractive and I'm tired of looking like this. Strength training isn't really related to my goals. I'm not looking to get "huge". I just simply want a flat stomach and that's it really. Maybe tone my arms slightly but ultimately a flat stomach is the goal.
Dude. Trust me. You are not going to get huge. I get that you want the 'emo' look -that's fine. But no one gets HUGE with lifting unless they put in years of work and maybe use some chemical assistance as well.
Girl don't you know about the magical bulk fairy who visits you at night the minute you start lifting?
0 -
Which way will this go?
1. Ends in a good troll flaming?
2. Ends in "Why are MFP people so mean?"
But just to toss my 2 cents in....OP.....you should get yourself on a solid strength training plan as focus, running as secondary and eat for goodness sake. You are 20 years old and my guess is that you want the ladies to drool because you're smoking hot. Take a few minutes to read the links provided and learn what you need to learn to be successful. Good luck.
Lol, No. Not interested in "ladies". As I stated earlier, my goal is to essentially get a flat stomach because I can't tolerate looking at my belly fat. It's unattractive and I'm tired of looking like this. Strength training isn't really related to my goals. I'm not looking to get "huge". I just simply want a flat stomach and that's it really. Maybe tone my arms slightly but ultimately a flat stomach is the goal.
Dude. Trust me. You are not going to get huge. I get that you want the 'emo' look -that's fine. But no one gets HUGE with lifting unless they put in years of work and maybe use some chemical assistance as well.
Girl don't you know about the magical bulk fairy who visits you at night the minute you start lifting?
:laugh:0 -
Which way will this go?
1. Ends in a good troll flaming?
2. Ends in "Why are MFP people so mean?"
But just to toss my 2 cents in....OP.....you should get yourself on a solid strength training plan as focus, running as secondary and eat for goodness sake. You are 20 years old and my guess is that you want the ladies to drool because you're smoking hot. Take a few minutes to read the links provided and learn what you need to learn to be successful. Good luck.
Lol, No. Not interested in "ladies". As I stated earlier, my goal is to essentially get a flat stomach because I can't tolerate looking at my belly fat. It's unattractive and I'm tired of looking like this. Strength training isn't really related to my goals. I'm not looking to get "huge". I just simply want a flat stomach and that's it really. Maybe tone my arms slightly but ultimately a flat stomach is the goal.
Dude. Trust me. You are not going to get huge. I get that you want the 'emo' look -that's fine. But no one gets HUGE with lifting unless they put in years of work and maybe use some chemical assistance as well.
Girl don't you know about the magical bulk fairy who visits you at night the minute you start lifting?
Just saying.0 -
I spend most of my day on my feet when I go to school and work. I picked lightly active for my activity level AND when I go to the gym or work out at home, I add in my work outs. That tells me how much I should eat approximately.
Pick lightly active and then add in your 30 minute work outs.0 -
140 and you're a male???? Wow, not the look most are going for. Wouldn't you rather get in shape and gain muscle?0
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But that doesn't really help me.. I need to be able to choose an activity level. If I spend most of the day sitting, but spend around 30-40 minutes exercising (5 days a week), how active does that make me?Activity level has nothing to do with exercise. It's just for your day-to-day stuff (work, commute, housework, etc.) Weight loss takes a whole lot of trial & error to find what works for you. Pick an activity level, give it a couple of weeks, then reevaluate.
Log your exercise, and eat back your exercise calories. If you're not losing, eat back half your exercise calories.
Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-Sexypants
Actually, this is right on for the MFP method. If you sit all day, set MFP to sedentary, and then eat back exercise calories as she suggested. Re-evaluate after a few weeks.
Activity level in MFP is not based on your exercising. It is based on normal, daily activity. Exercise is added in later. At least this worked well for me.
^ This. I am sedentary, but I run marathons. I don't always do the same exercise every day so it wouldn't make sense to say it's a daily activity. Exercise is different than daily activity. So I set myself to sedentary and then add in exercise calories when I earn them. I've been maintaining on this method for three years now. It works.0 -
.05lb a week is way too slow. I think what I'll do is simply eat 1000 calories maximum a day, while exercising 30+ min cardio 5 days a week. Hopefully that will work. Then again, I'm new to dieting so I don't really understand it entirely, but yeah.
You're going to burn out and fail with that method, and in the process, you'll lose a lot of lean mass and end up weak and scrawny, but still retain the belly you want to lose. Read the link. A little research is worth it. Why put in all the hard work only to fail? We want you to succeed.0 -
Why do people posts threads and then scoff at the advice? *sigh*
Listen to these guys, they know what they are talking about. You eat below 1000 cals a day and you'll regret it when you gain the weight back plus some and cry because you have "no idea what you did wrong". 1,000 cals is not sustainable, and though you'll certainly hit your weight goals? Once you start to eat normal again, your body just might balloon. If you eat in the 1800-1900 range and weight train/exercise? You'll not only be able to maintain your "flat stomach"... but you'll have healthy eating habits that doesn't starve your body of what it needs to SURVIVE.0 -
Put yourself on sedentary and log the exercise you actually do. It will earn you extra calories and give you a nice incentive, and you won't eat calories you have't earned.0
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