Proper calorie intake help please?
TwistMotionless
Posts: 30 Member
Ok, so my BMR is 2122 at 5'9 and 254 lb's. Now I go to the gym 3-4 days a week for an hour each day, 30 mins of weight lifting, and 30 mins of treadmill, so if I multiply my BMR by 1.375 for the 1-3 days of exercise my BMR then becomes 2917.75. Now from my understanding you want to have a calorie deficit of 500 calories to lose one pound a week, I want to lose two lb's per week, so I minus that BMR by 1000 and have 1917.75 right?
Here is where my question comes into play. According to what I said above, I should be eating 1917.75 calories a day to lose 2 lb's a week according to the math, but what doesn't make sense to me is why do I need to consume 1917.75 calories a day on the days I'm NOT exercising?
OR should I change the calorie intake to 2122 x 1.2 (for no exercise) which = 2546.4 minus 1000 for a loss of 2 lb's per week at 1546.4 calories on the days that I don't exercise?
So it would look like this in theory, 1917 calories on the days I do go to the gym and exercise, and then 1546 calories on the days I just rest and don't do any exercise? (On the days I don't exercise I literally do nothing but sit on my PC and play games, and watch TV.)
Here is where my question comes into play. According to what I said above, I should be eating 1917.75 calories a day to lose 2 lb's a week according to the math, but what doesn't make sense to me is why do I need to consume 1917.75 calories a day on the days I'm NOT exercising?
OR should I change the calorie intake to 2122 x 1.2 (for no exercise) which = 2546.4 minus 1000 for a loss of 2 lb's per week at 1546.4 calories on the days that I don't exercise?
So it would look like this in theory, 1917 calories on the days I do go to the gym and exercise, and then 1546 calories on the days I just rest and don't do any exercise? (On the days I don't exercise I literally do nothing but sit on my PC and play games, and watch TV.)
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Replies
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Why don't you use a calculator? That just seems way easier http://scoobysworkshop.com/calorie-calculator/0
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Your BMR is what your body burns without any activity. That's why it's called a basal metabolic rate. TDEE total daily expenditure is what your body spends in calories with all the activity you do daily. From your TDEE you should deduct cals up to 1000 for weight loss of up to 2 lbs (this is not linear and it only works on paper that way but not on the body) if you are using the TDEE method it's usually set up to eat an even amount of calories all the time (gym day or not) if you are using NEAT then the calories should vary based on daily activity. At the end there is not one perfect answer, it is all an "estimated" total and needs to be tweaked often for your own needs0
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lemonychild wrote: »Why don't you use a calculator? That just seems way easier http://scoobysworkshop.com/calorie-calculator/
I do, but I like to use calculators like this instead.
http://www.calculator.net/calorie-calculator.html?ctype=standard&cage=24&csex=m&cheightfeet=5&cheightinch=9&cpound=254&cheightmeter=180&ckg=60&cactivity=1.375&printit=0&x=93&y=91 -
If you will be more comfortable eating more calories on exercise days and eating less on non-exercise days.....do that.
If you will be more comfortable eating the same calories on exercise days as on non-exercise days.....do that. Scooby's averages the calories out.....both methods work. But as @lemonychild pointed out.....these are estimates that need to be tweaked.1
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