Having trouble calculating calories needed
kr381806
Posts: 55 Member
Hi everyone! While I have been on MFP for over a year or so now, I'm just getting myself okay with the idea of eating more. Like most people, it set me at 1,200 calories a day. A month or so ago, I upped it to 1,500 calories.
I just read "The New Rules of Lifting for Women" and am very interested and committed to beginning a strength training program. According to the Owen equation used in the book, it has me eating at 1,949 calories on NON-workout days----and 2,192 calories on LIFTING days. (I'm 23 years old, 5'2 feet, 130 pounds and looking now to gain muscle/lose fat). So, with these numbers if I work out, do I eat the exercise calories back or not?? I feel like every equation/formula is different and I'm quite confused haha.
I understand that I do need to up my calories and especially my protein intake to gain the muscle through the program in the book. I admit that I am nervous to up my calories--as it is quite higher than what I'm eating right now. Should I expect a visible weight gain both on my body and the scale?
Sorry if my questions seem ignorant or silly--I'm new to the strength traninig and just want to make sure that I begin it the right way!
I just read "The New Rules of Lifting for Women" and am very interested and committed to beginning a strength training program. According to the Owen equation used in the book, it has me eating at 1,949 calories on NON-workout days----and 2,192 calories on LIFTING days. (I'm 23 years old, 5'2 feet, 130 pounds and looking now to gain muscle/lose fat). So, with these numbers if I work out, do I eat the exercise calories back or not?? I feel like every equation/formula is different and I'm quite confused haha.
I understand that I do need to up my calories and especially my protein intake to gain the muscle through the program in the book. I admit that I am nervous to up my calories--as it is quite higher than what I'm eating right now. Should I expect a visible weight gain both on my body and the scale?
Sorry if my questions seem ignorant or silly--I'm new to the strength traninig and just want to make sure that I begin it the right way!
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Replies
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on lifting days if your eating the 2192 is your exercise factor in 2192 that if it is then no you don't eat back. What is your tdee? if non lifting days if your daily activity support the difference from bmr to 1949 then you eat that. Your tdee includes bmr + daily activity + exercise = tdee. When you make your cut your exercise was already included so re eating back exercise calories that was already included in the equation would defeat your purpose.0
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According to thefitgirls.com calculator, my BMR is 1398 and my TDEE (with moderate exercise 3-5x a week) is 21660
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If your going by 2166 tdee does it include bmr plus daily activity plus exercise if so then 15% cut from 2166 would have you at 1842. Which tdee are you going by nrol4w or fitgirls.0
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So, with these numbers if I work out, do I eat the exercise calories back or not?? I feel like every equation/formula is different and I'm quite confused haha.
Nope, just eat those numbers.. not eating any exercise calories... Thats my guess, never read the book or anything though.0
