need your help on calculating calories and percentages

ampollin

Hello,
Two months ago I joined a gym and changed everything in my life regarding exercise and diet. I'm now 269 lbs ( down about 23 lbs) since June 1.
I work out 6 days a week. Mon-Wed-Friday my routine consists of 10 min warmup on treadmill at 4, about 50 minutes of weight training with minimal rest and then a cool off of 10 min at 4 again on treadmill.
Tues-Thurs-Sat I do 45 minutes on treadmill.

My calorie goals right now are at 1800 per day not factoring in exercise and calories burned. So, if i'm averaging about 550 calories burned according to MYFP, should I increase daily intake to reflect exercise/cals burned?

I enjoy the weights a lot. I've done so much reading and trying to figure out the best ratios and daily requirements for protein/carbs and fat.

Any help or suggestions would be greatly appreciated.

thanks,
Adam

Aaron_K123

Sounds good to me. 1800 net for a man who weighs 269 pounds is pretty aggressive but other than that your approach seems good. If you find yourself struggling to complete workouts or feel tired or lethargic rather than energized then you might want to eat a bit more. You can eat more than that and still be losing a lot of weight at your size.

As for macros (protein/carbs/fat) generally speaking you want about 1g of protein per pound of lean mass (how much you would weigh if you had no fat at all), you want about 0.4g of fat per pound of bodyweight and other than that carbs to provide energy for your workouts.

I find myself pretty happy with 40% carbs, 40% protein and 20% fat but you have to play with it and find what works for you.

My diary is open...my net goal is 1800 calories and most days I am burning 400-500 calories from exercise so really my dietary and exercise stats are similar to yours. Check it out.

Again though I am 167 pounds and I lose 1.2 pounds a week eating 2200 calories (1800 net) so 1800 net for you is probabyl very aggressive (more than 2 pound loss per week) and might be hard to sustain long term.

ampollin

thanks Aaron. I like those numbers and they seem like what i'm trying to do without going nuts on trying to be exact.
I may try to go up to 1900 for a week to see if it may help boost me energy and fat loss plus that will plenty of food for me.
My goal is 2lbs per week till I get to my goal of "comfy" weight then I know it will not be as easy.

I will probably switch to lifting 5 days a week in another month. I'm doing about 15 exercises of 10 sets each right now and seeing results. I used to lift weights a lot MANY years ago so will go back to focusing on different body parts each day.

thanks again for your support

DanaDark

I wouldn't factor in weight training for exercise.

The reason being is that it is actually very difficult to determine the actual calories burned from it, and its purpose is not for weight loss.

Weight lifting will help you retain a significant portion of muscle mass as you lose weight. If you don't do it, you'll end up "skinny fat".

So far, 1800 a day while working out sounds like it is working well for you. You should go ahead and eat back calories burned from the treadmill though, roughly 1/2 of them to offset calculation issues.

Aaron_K123

I'd just say stick with what you are doing for now ampolin and carefully track both your weight, your measurements (tape measurer) and your calorie intake. After months of that you will get a very good idea of what 1800 calories net means in terms of weekly weight loss. After that you can adjust as needed.

I'm guessing 1800 net is going to be faster than 2 pound loss per week and you might need to eat a bit more to sustain yourself and your workouts.

If you do start to feel run down I would start eating more and not try to just tough it out, you want to make this last and so you want to get some enjoyment out of it. Shouldn't be about self-punishment.