How much should I both burn and consume per day - cant get my head around it, can someone help?
TomJClements
Posts: 14 Member
Hello, I dont post here as much as I should.
I'm trying to lose weight. I've just joined my local gym and I'm doing cardio and weights on a daily basis - but I need a daily cardio target so I know if I'm doing enough or not - and I dont know how that relates to how much I'm eating per day.
This is my current plan
I'm currently about 182lbs (13st)
I want to get down to about 160lbs (11.5st)
Bearing in mind I gather building muscle will make me heavier too, so realistically just whatever point gets me to "in shape"
I want to lose 2lbs per week - so an 11 week target
So thats 7000cal to lose per week
So thats 1000cal per day
Prior to joining the gym I was eating roughly 1500cal per day - My BMR is about 1925cal pd (excluding excercise)
So what I need to know is - how much should my consume/burn ratio be?
Do I need to burn 1000cal per day from doing cardio?
If I'm doing that do I need to eat more than 1500cal?
Really need some help on this, I cant get my head around it - I looked it up on some websites but I've just got confused by it,
Please reply ASAP
Tom
I'm trying to lose weight. I've just joined my local gym and I'm doing cardio and weights on a daily basis - but I need a daily cardio target so I know if I'm doing enough or not - and I dont know how that relates to how much I'm eating per day.
This is my current plan
I'm currently about 182lbs (13st)
I want to get down to about 160lbs (11.5st)
Bearing in mind I gather building muscle will make me heavier too, so realistically just whatever point gets me to "in shape"
I want to lose 2lbs per week - so an 11 week target
So thats 7000cal to lose per week
So thats 1000cal per day
Prior to joining the gym I was eating roughly 1500cal per day - My BMR is about 1925cal pd (excluding excercise)
So what I need to know is - how much should my consume/burn ratio be?
Do I need to burn 1000cal per day from doing cardio?
If I'm doing that do I need to eat more than 1500cal?
Really need some help on this, I cant get my head around it - I looked it up on some websites but I've just got confused by it,
Please reply ASAP
Tom
0
Replies
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2 pounds a week is going to be too aggressive for the amount you want to lose-.5-1 pound a week will be more sustainable.
Also, MFP sets you up so you're already in a calorie deficit. You burn plenty of calories just by living, working, cleaning, cooking, and other daily activities. Do whatever cardio you feel comfortable with (you won't gain muscle doing it) and eat back 50% of what MFP says you burn (more if you use a HRM).0 -
2 pounds a week is going to be too aggressive for the amount you want to lose-.5-1 pound a week will be more sustainable.
Also, MFP sets you up so you're already in a calorie deficit. You burn plenty of calories just by living, working, cleaning, cooking, and other daily activities. Do whatever cardio you feel comfortable with (you won't gain muscle doing it) and eat back 50% of what MFP says you burn (more if you use a HRM).
Ok - Atm in my life I dont work, I dont clean and I dont really do a great deal else - my daily routine consists of getting up, eating, going to the gym, eating then sitting at my computer for the rest of the day.
As I said, I go to the gym every day - atm iv been doing half an hour cardio burning about 300cal then an hour < of weights.
So if Im working out do I need to eat more than normal, and if I want to lose X number of calories, how much of that needs to be not eating and how much needs to be burning?0 -
I'm new to this too, but as I understand it, the key is in the deficit between calories in and calories out - that's the 1000 a day that you're talking about. If your BMR is 1925 then you're already running at a deficit of 425 cals by only eating to 1500, so the cardio burn only needs to be 675 in order to meet your 1000 a day target. As @malibu927 says, MFP does the calcs for you, so as long as you're (accurately!) logging food and cals burned through exercise it'll give you a pretty good guide. Also, I'd recommend getting a Fitbit or similar as it really helps to keep a track of what you're burning - it's surprising how many cals you use just going about daily tasks, and they all count towards your deficit too. Good luck!0
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TomJClements wrote: »2 pounds a week is going to be too aggressive for the amount you want to lose-.5-1 pound a week will be more sustainable.
Also, MFP sets you up so you're already in a calorie deficit. You burn plenty of calories just by living, working, cleaning, cooking, and other daily activities. Do whatever cardio you feel comfortable with (you won't gain muscle doing it) and eat back 50% of what MFP says you burn (more if you use a HRM).
Ok - Atm in my life I dont work, I dont clean and I dont really do a great deal else - my daily routine consists of getting up, eating, going to the gym, eating then sitting at my computer for the rest of the day.
As I said, I go to the gym every day - atm iv been doing half an hour cardio burning about 300cal then an hour < of weights.
So if Im working out do I need to eat more than normal, and if I want to lose X number of calories, how much of that needs to be not eating and how much needs to be burning?
Set your goal to a pound a week on sedentary. Eat that amount of calories plus half your exercise calories. 500 will already be deducted each day to account for your calorie deficit.0 -
Is it possible to burn 300 calories doing 30 minutes of cardio?0
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christinev297 wrote: »Is it possible to burn 300 calories doing 30 minutes of cardio?
Do you say that as in it sounds too high or too low?0 -
The right amount of cardio is long and fast enough that you have to focus to talk for a few minutes. Some burn in the legs but little joint pain.
Let MFP calculate for you. Log it all and see how it comes out.0 -
TomJClements wrote: »christinev297 wrote: »Is it possible to burn 300 calories doing 30 minutes of cardio?
Do you say that as in it sounds too high or too low?
Too high. The machines at the gym usually overestimate calories burned, which is one of the reasons most people only eat 1/4 or half of their exercise calories back.
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it depends on your weight, how strenuous you work out. im just over 17st and can burn that easily in 25 minutes of running on the treadmill.
.
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According to my heart rate monitor, I burn 300 cal at about 34 minutes on the elliptical.0
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chunkyhunk42 wrote: »it depends on your weight, how strenuous you work out. im just over 17st and can burn that easily in 25 minutes of running on the treadmill.
.
I'm 140lbs and would have to bust my gut to burn that much in 30 minutes.
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christinev297 wrote: »chunkyhunk42 wrote: »it depends on your weight, how strenuous you work out. im just over 17st and can burn that easily in 25 minutes of running on the treadmill.
.
I'm 140lbs and would have to bust my gut to burn that much in 30 minutes.
Well he's a male weighing 182 lbs
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christinev297 wrote: »chunkyhunk42 wrote: »it depends on your weight, how strenuous you work out. im just over 17st and can burn that easily in 25 minutes of running on the treadmill.
.
I'm 140lbs and would have to bust my gut to burn that much in 30 minutes.
Well, I'm 5' and weigh 165...and according to my Polar FT7, I burn between 300-350 calories in 30 minutes on the treadmill. And I'm not beating myself up to do it, either. So yeah, I think it's possible.
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This site might help out a bit: http://www.freedieting.com/tools/calorie_calculator.htm
Also, the minimum calorie intake for men is 1300 calories a day. So if you burn 500 calories a day, plus the minimum caloric intake, you should eat at least 1800 calories a day.
The best book I've read (Eat Right For Life) on how and why to improve what I eat is on this site: http://www.drannwellness.com/store/index.php?route=product/product&product_id=30
Hope this helps. Good luck. 0 -
christinev297 wrote: »chunkyhunk42 wrote: »it depends on your weight, how strenuous you work out. im just over 17st and can burn that easily in 25 minutes of running on the treadmill.
.
I'm 140lbs and would have to bust my gut to burn that much in 30 minutes.
Well he's a male weighing 182 lbs
yep yep. I didn't take that into account doh!!
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LittleJem01 wrote: »I'm new to this too, but as I understand it, the key is in the deficit between calories in and calories out - that's the 1000 a day that you're talking about. If your BMR is 1925 then you're already running at a deficit of 425 cals by only eating to 1500, so the cardio burn only needs to be 675 in order to meet your 1000 a day target. As @malibu927 says, MFP does the calcs for you, so as long as you're (accurately!) logging food and cals burned through exercise it'll give you a pretty good guide. Also, I'd recommend getting a Fitbit or similar as it really helps to keep a track of what you're burning - it's surprising how many cals you use just going about daily tasks, and they all count towards your deficit too. Good luck!
Ahh thats very clear - thanks!
I'm still getting to grips with MFP as I've only just started doing proper workouts - prior to that I was mainly just cutting down on food/re-balancing diet.
I tried adjusting the goals on MFP to 2 hours workout 7 days a week and 2lbs to lose pw and it went down to only allowing me 1270cal per day - thats less than without exercise for the the same target!? Don't get that at all.0 -
TomJClements wrote: »2 pounds a week is going to be too aggressive for the amount you want to lose-.5-1 pound a week will be more sustainable.
Also, MFP sets you up so you're already in a calorie deficit. You burn plenty of calories just by living, working, cleaning, cooking, and other daily activities. Do whatever cardio you feel comfortable with (you won't gain muscle doing it) and eat back 50% of what MFP says you burn (more if you use a HRM).
Ok - Atm in my life I dont work, I dont clean and I dont really do a great deal else - my daily routine consists of getting up, eating, going to the gym, eating then sitting at my computer for the rest of the day.
As I said, I go to the gym every day - atm iv been doing half an hour cardio burning about 300cal then an hour < of weights.
So if Im working out do I need to eat more than normal, and if I want to lose X number of calories, how much of that needs to be not eating and how much needs to be burning?
Set your goal to a pound a week on sedentary. Eat that amount of calories plus half your exercise calories. 500 will already be deducted each day to account for your calorie deficit.
Ok thanks0 -
christinev297 wrote: »TomJClements wrote: »christinev297 wrote: »Is it possible to burn 300 calories doing 30 minutes of cardio?
Do you say that as in it sounds too high or too low?
Too high. The machines at the gym usually overestimate calories burned, which is one of the reasons most people only eat 1/4 or half of their exercise calories back.
Ahh right - well I guess it depends how fast you're going? If I'm going hard enough to break a proper sweat its 300 in 30mins - thats on Elliptical Trainer - I have quite weak lower legs/ankles so I find I can do a more consistent and longer workout than on the treadmill - 30 mins in Im not tired at all either - thats why I wanted to find out how much I needed to do as 300cal in 30min seems not enough!0 -
TomJClements wrote: »LittleJem01 wrote: »I'm new to this too, but as I understand it, the key is in the deficit between calories in and calories out - that's the 1000 a day that you're talking about. If your BMR is 1925 then you're already running at a deficit of 425 cals by only eating to 1500, so the cardio burn only needs to be 675 in order to meet your 1000 a day target. As @malibu927 says, MFP does the calcs for you, so as long as you're (accurately!) logging food and cals burned through exercise it'll give you a pretty good guide. Also, I'd recommend getting a Fitbit or similar as it really helps to keep a track of what you're burning - it's surprising how many cals you use just going about daily tasks, and they all count towards your deficit too. Good luck!
Ahh thats very clear - thanks!
I'm still getting to grips with MFP as I've only just started doing proper workouts - prior to that I was mainly just cutting down on food/re-balancing diet.
I tried adjusting the goals on MFP to 2 hours workout 7 days a week and 2lbs to lose pw and it went down to only allowing me 1270cal per day - thats less than without exercise for the the same target!? Don't get that at all.
Your daily calorie targets do not factor in the exercise goals. MFP only considers the exercise when you've done it and logged it. If you meet your weekly goal, nothing stopping you from patting yourself on the back, though. I'll even eat a cookie for you if you notify me
If you're setting your account to 2 lb per week, you are doing the opposite of what you were advised to do earlier, hence why your calorie target went down. If you want more food, exercise and log it
If you prefer not to chase a moving target as far as your daily calorie intake, say so and somebody will give you more info about "TDEE" method
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christinev297 wrote: »christinev297 wrote: »chunkyhunk42 wrote: »it depends on your weight, how strenuous you work out. im just over 17st and can burn that easily in 25 minutes of running on the treadmill.
.
I'm 140lbs and would have to bust my gut to burn that much in 30 minutes.
Well he's a male weighing 182 lbs
yep yep. I didn't take that into account doh!!
LOL - one of the few benefits to starting out very obese (currently 334lbs) is that a 25 minute low impact aerobic session burns (according to my activity tracker) upwards of 400 calories. I know that will come down, but right now it looks impressive on my status updates
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christinev297 wrote: »chunkyhunk42 wrote: »it depends on your weight, how strenuous you work out. im just over 17st and can burn that easily in 25 minutes of running on the treadmill.
.
I'm 140lbs and would have to bust my gut to burn that much in 30 minutes.
Yeah, pretty much - I can do it (141 lbs), but it means pulling out all the stops with resistance and intervals and leaving with a purple face0 -
TomJClements wrote: »LittleJem01 wrote: »I'm new to this too, but as I understand it, the key is in the deficit between calories in and calories out - that's the 1000 a day that you're talking about. If your BMR is 1925 then you're already running at a deficit of 425 cals by only eating to 1500, so the cardio burn only needs to be 675 in order to meet your 1000 a day target. As @malibu927 says, MFP does the calcs for you, so as long as you're (accurately!) logging food and cals burned through exercise it'll give you a pretty good guide. Also, I'd recommend getting a Fitbit or similar as it really helps to keep a track of what you're burning - it's surprising how many cals you use just going about daily tasks, and they all count towards your deficit too. Good luck!
Ahh thats very clear - thanks!
I'm still getting to grips with MFP as I've only just started doing proper workouts - prior to that I was mainly just cutting down on food/re-balancing diet.
I tried adjusting the goals on MFP to 2 hours workout 7 days a week and 2lbs to lose pw and it went down to only allowing me 1270cal per day - thats less than without exercise for the the same target!? Don't get that at all.
Your daily calorie targets do not factor in the exercise goals. MFP only considers the exercise when you've done it and logged it. If you meet your weekly goal, nothing stopping you from patting yourself on the back, though. I'll even eat a cookie for you if you notify me
If you're setting your account to 2 lb per week, you are doing the opposite of what you were advised to do earlier, hence why your calorie target went down. If you want more food, exercise and log it
If you prefer not to chase a moving target as far as your daily calorie intake, say so and somebody will give you more info about "TDEE" method
Yeahh but if MFP goes up to 2lb per week I dont see why thats bad if thats an option on here - also having very little else to do, Id rather spend a longer time in the gym?
What is TDEE method? I kinda like to have a target thats set in stone and then review it from time to time. I have adhd and depression and anxiety and if I dont have a rigidly written set of plans I literally dont do anything with my life or i forget things or they seem too much effort to have to think about again.0 -
TomJClements wrote: »TomJClements wrote: »LittleJem01 wrote: »I'm new to this too, but as I understand it, the key is in the deficit between calories in and calories out - that's the 1000 a day that you're talking about. If your BMR is 1925 then you're already running at a deficit of 425 cals by only eating to 1500, so the cardio burn only needs to be 675 in order to meet your 1000 a day target. As @malibu927 says, MFP does the calcs for you, so as long as you're (accurately!) logging food and cals burned through exercise it'll give you a pretty good guide. Also, I'd recommend getting a Fitbit or similar as it really helps to keep a track of what you're burning - it's surprising how many cals you use just going about daily tasks, and they all count towards your deficit too. Good luck!
Ahh thats very clear - thanks!
I'm still getting to grips with MFP as I've only just started doing proper workouts - prior to that I was mainly just cutting down on food/re-balancing diet.
I tried adjusting the goals on MFP to 2 hours workout 7 days a week and 2lbs to lose pw and it went down to only allowing me 1270cal per day - thats less than without exercise for the the same target!? Don't get that at all.
Your daily calorie targets do not factor in the exercise goals. MFP only considers the exercise when you've done it and logged it. If you meet your weekly goal, nothing stopping you from patting yourself on the back, though. I'll even eat a cookie for you if you notify me
If you're setting your account to 2 lb per week, you are doing the opposite of what you were advised to do earlier, hence why your calorie target went down. If you want more food, exercise and log it
If you prefer not to chase a moving target as far as your daily calorie intake, say so and somebody will give you more info about "TDEE" method
Yeahh but if MFP goes up to 2lb per week I dont see why thats bad if thats an option on here - also having very little else to do, Id rather spend a longer time in the gym?
What is TDEE method? I kinda like to have a target thats set in stone and then review it from time to time. I have adhd and depression and anxiety and if I dont have a rigidly written set of plans I literally dont do anything with my life or i forget things or they seem too much effort to have to think about again.
To put it simply, pick a number and eat that and see how you like it. In about 3-4 weeks you can re-assess to go higher or lower by a few hundred calories. There's no counting or logging of exercise calories, as this is already included in your target total. The website linked below may help you select that number:
http://scoobysworkshop.com/calorie-calculator/
You'll have to manually input this number in your account as your daily target. You should know that MFP automatically recalculates your new target every ten pounds if you're following their recommendations, so if you use a custom number, you'll have to do this reduction yourself as time goes on and I'm assuming you get smaller
Exercise as much as you're willing and able. Just take note if you start to be too fatigued or if you're coming close to injury
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LittleJem01 wrote: »I'm new to this too, but as I understand it, the key is in the deficit between calories in and calories out - that's the 1000 a day that you're talking about. If your BMR is 1925 then you're already running at a deficit of 425 cals by only eating to 1500, so the cardio burn only needs to be 675 in order to meet your 1000 a day target.
Ok on a second thought, Im still confused -
If my BMR is 1925, isnt that the basic amount needed to function? So if I was eating to 1500 and doing 675 wouldnt that take me to 925cal per day? Isn't that dangerously low?
I've run through a couple of BMR calculators and it says if my BMR is 1925 then I need 3326cal per day to maintain weight - so shouldnt my daily intake be somewhere between 3326 and 1925???
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TomJClements wrote: »LittleJem01 wrote: »I'm new to this too, but as I understand it, the key is in the deficit between calories in and calories out - that's the 1000 a day that you're talking about. If your BMR is 1925 then you're already running at a deficit of 425 cals by only eating to 1500, so the cardio burn only needs to be 675 in order to meet your 1000 a day target.
Ok on a second thought, Im still confused -
If my BMR is 1925, isnt that the basic amount needed to function? So if I was eating to 1500 and doing 675 wouldnt that take me to 925cal per day? Isn't that dangerously low?
I've run through a couple of BMR calculators and it says if my BMR is 1925 then I need 3326cal per day to maintain weight - so shouldnt my daily intake be somewhere between 3326 and 1925???
Unfortunately, LittleJem is incorrect. You are to deduct your target deficit from your Total Daily Energy Expenditure (TDEE). This is all the calories you burn throughout the day, BMR, intentional exercise, your day in day out activity level, etc. Eat less calories than you burn or less than your TDEE to lose weight. So yes, your target would likely be in that range you described. I dunno, something like 2300 calories per day or some such
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