Eating enough to lose weight??...sent by a bootcamp instruct

amylynna1

My boot camp instructor sent this to me. I find it very interesting and wanted to share. I mean he is a fitness expert!

(Body Fat Burn Registration Link at the bottom…but read on!)

Over eating causes weight gain…duh.

But, did you know that under-eating is almost as bad as over eating?

Doesn’t seem to make sense, but its true…and the fact is that most people are guilty of under eating, most of the time.

Here’s the deal:

Your body is an amazing machine built for enormous stresses.

And, when put to the test it will revert back to one basic function: to survive at all costs.

When we under eat, we have a pretty nifty survival mechanism that kicks in.

The body actually thinks that there is a food shortage and a famine is coming (read up on Epigenetics for this one).

So, if you are trying to starve yourself skinny a couple of days out of the week,

even the very few calories that you do eat will be stored as fat because your body thinks that it needs those calories for survival later.

So what’s the solution if you can’t starve yourself skinny?

EAT! )

We need a certain amount of calories every day just to survive. That’s your Resting Metabolic Rate (RMR).

Your RMR is the amount of calories that you burn while just sitting there. A high RMR is a good thing…because it means less body fat.

The more muscle you have (muscle burns calories, fat does not) the higher your RMR.

The less muscle you have the lower your RMR (and the more body fat you’ll likely have).

That’s why some cardio is good, but strength training/resistance training like we do in boot camp is key when it comes to looking awesome (naked).

So, give your body the right nutrients in the right portions (40% protein, 40% low glycemic carbs and 20% fats), eat at least 5 times per day and...

Your body will respond in amazing ways.

In fact all our campers decide to start eating this way are blown away at how fast the weight drops off…as in 4 to 5 pounds per week fast.

Its not rocket science or magic…just a neat little bit of physiology that YOU control )

So, exactly how many calories do YOU need to eat every day to maintain a lean sexy figure?

Grab your calculator and use the formula below:

For Women: 665 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Take the number from above and multiply it by the level of exercise listed below:

(i.e. If you’re doing boot camp 4+ days per week you fall into the Moderately Active to Very Active category - multiply by 1.55)

1.2 (Sedentary, Little or No Exercise)

1.375 (Lightly Active, Light Exercise 1 to 3 days per week)

1.55 (Moderately Active, Moderate exercise 3 to 5 days per week)

1.7 (Very Active, Hard exercise 6 to 7 days per week)

1.9 (Extremely Active, Hard daily exercise and/or physical job)

And viola! There ya have it!

Now you have your plan to eat to stay lean!

GettinMyLifeBck

Thanks for posting!!! Mine was 3019 calories I eat about 1300-1700 cal daily so am I under eating??

mabug01

That's 2263 calories for me. I think I would gain weight with that amount.

sheystar

calculated mine and i got 2,460. isn't that a little high?

osorio1

Bump

hbunting86

Mine came out at 1687... I'm sure I'd gain on that?! Normally I'm 900-1000 per day.

cpiton

Is there usually a gain before the loss begins if you haven't been eating this way previously? I just want to be prepared.

According to the formula, my number was 2318. On MFP, my daily caloric intake is 1310 before exercise. I burn around 600-700 calories 5 days per week, Around 400-500 on the weekends. I weigh 156 and want to weigh 128, so I used the numbers for my goal, rather than my current weight.

I'm a bit worried about eating more, but I'm pretty stalled on my weight loss at the moment and am willing to try it.

Elzecat

bump.

Mamasutra

I got 2320 and I know for a fact that if I ate that many calories, I would be obese in no time. The concept makes total sense; we definately need to eat often to maintain blood sugar, eat enough calories so that our bodies do not frantically store fat, and eat healthy foods, but, I think there may be an error in this formula.

kdelost630

I'm intrigued by this. I've heard eating more helps, but my number seemed really high.

lisakyle_11

'all campers' are dropping 4-5 pounds a week with above formula? that sends a red flag to me for some reason.

VeganPanda

Thank you for sharing! But it seems kind of counter-intuitive. Why are anorexic people so thin, then? It just basically comes down to calories in, calories out.

mwhitefield

bump

Chloe_Chaos_

It says on the equations "what you need to eat to MAINTAIN".
If you take into account that you naturally burn 1500 (for sake of example) then you should eat just as much (at least that's the assumption that I'm under) in order to maintain. Not only are these numbers insanely high, it doesn't make much sense.

supersport18

Mine was 2,200 and I usually eat 1500 per day. Yet when I try to eat more I just gain weight... help?

cjones0992

After calculating mine....the number i got was my maintenance calories. So if you want to lose weight, take that number and subtract 500-1000 for a calorie deficit. Interesting formula I haven't seen before, I usually go by harris-benedict which comes out pretty close to find MAINTENANCE.

lilsassymom

bump

nukehiker

this is the same formula that is used with the insanity work out program i think it is called the harris benndict formula ?? not sure on the spelling since i am not at home right now..

pinkydemon

maybe it is wrong in the equation it says 665 + and so on but for man it says 66 so maybe that is why the numbers are so high
I tried it out it would be something around 2300 for me with being lightly active (which is more compared to MFP even if I would eat my excercise cals back) if I take just a 66+ the height and weight stuff the it is just about 1400 which I think I would "starve"
so I am not quite sure but then he talks about losing 4-5 pounds a week which is a high number

kiwi_dee

Cool, mine worked out to 1886 which is 6 calories higher than the maintenance calories MFP gives me :happy:

rockerbabyy

bump to read later

charneus

I think the formula is correct, but it's being interpreted incorrectly.

The formula is great if you want to keep the shape you're in. Yes, the number might seem a little high, but that's because you're not accounting for the calories you burn while exercising. For example:

The number I got from here was 4,346. That's supposed to be my caloric intake. Why is that number so high? That's to account for the 1,500 calories I may burn while exercising. If I just ate my normal of 3,000 calories, and I burned 1,500 calories, I'd lose weight, for my net caloric intake would only be 1,500 calories. However, with 4,346 calories eaten, I can burn 1,500 calories and maintain the weight I'm at now.

It's perfect for people who have reached their ideal weight and want to keep it at that level, but you still have to account for the calories you burn, no matter what.

CronoCX

BMR calculation for men BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) – ( 6.755 x age in years )
BMR calculation for men BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )
BMR calculation for women BMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) – ( 4.676 x age in years )
BMR calculation for women BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Little to no exercise Daily calories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily calories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed = BMR x 1.9

These are without any calorie deficit also!!!! So if you have your goal weight loss set to any thing but zero on my fitness pal it will not be the same number you get with these. These numbers are to maintain your weight! remember 3500 = 1lb. So this means you would have a 500 calorie deficit per day for 7 days for 3500 calories in total !

These are what you need the numbers used seem a little off these are more accurate

Hopefully this helps everyone!

Also by the way. This is how it works. These numbers are not very accurate they are off 100-300 calories depending on the person. Don't over exaggerate your exercise!!.

Brookelee30

Bump

TinkrBelz

I eat 1700-1800 calories plus I workout (burning 450-550 calories). I eat a 35% protein/ 35% carb 30 % fat.

I have lost more weight eating this way than eating 1200 calories and working out burning 450-550 calories.

Helloitsdan

I run numbers daily for friends on MFP and they are losing weight between 1600-2700 calories.
This stuff works.
One thing to remember though is you wont see much scale movement for a while.
Most of the effects of this will be in body fat %.

CronoCX

I run numbers daily for friends on MFP and they are losing weight between 1600-2700 calories.
This stuff works.
One thing to remember though is you wont see much scale movement for a while.
Most of the effects of this will be in body fat %.

Exactly thank you !!!

rockerbabyy

I run numbers daily for friends on MFP and they are losing weight between 1600-2700 calories.
This stuff works.
One thing to remember though is you wont see much scale movement for a while.
Most of the effects of this will be in body fat %.

is this the forumla you use to help friends set up their numbers?

OSC_ESD

The science is there ... it's the fear factor of falling into that same " food coma " that caused the unwanted pounds to begin with. The fact is your formula is correct for maintaining current weight. If you want to lose ... subtract 500 to 1000 calories from your bottom line.

Note * When choosing your activity level ... be honest, cause choosing a higher number than reality just continues to support that vicious circle of weight off / weight on.

One must first be accountable ... then and only then can you move towards success. Everybody has it in them .... you just have to want it bad enough !

ajburroughs

So if you follow this formula and figure out your calories, should you still keep track of your exercise and eat those calories back or is that already factored in with the activity level part of the formula?

rockerbabyy

So if you follow this formula and figure out your calories, should you still keep track of your exercise and eat those calories back or is that already factored in with the activity level part of the formula?

they would already be figured in with the activity level, so no need to eat exercise calories back