Help! How many calories do I need for extreme exercising?

emmaholmes38
emmaholmes38 Posts: 20
in Health and Weight Loss
I lost weight over a year ago taken me from 64kg down to 55kg. I am only 5ft so it made a real difference to me and I felt great and looked great. The problem I have now this last year its crept back up to 64kg and cannot seem to shift it as easy. I usually do extreme fitness but have been slacking a bit due to personal problems. I am now going to push myself into training as I have 3 weeks before I have my kick boxing fight and would like to drop my fat levels and weight if possible. My timetable is 2hours kick boxing, 1/2 hour tredmill and 1/2 cycling daily which is around 1500 calories burnt. I have done some research and states I should be eating 2250 calories a day. Is this correct? Any help or advice would be much appreciated.

Replies

  • runnercheryl
    runnercheryl Posts: 1,314 Member
    Using MFP, you want to be eating your calories back. You have to net whatever MFP has given you to work to - if you burn 1500 calories, eat them back on top of what you usually eat.
  • em9371
    em9371 Posts: 1,047 Member
    The best way to reduce body fat is heavy weight training rather than large amounts of cardio - I guess you need to keep up the kickboxing training but why do you also to the treadmill and cycling ?

    Re calorie goals, with the amount you have to lose you should set MFP to 0.5-1lb loss, and eat to your goal including exercise calories.

    Alternatively - look at helloitsdan's post 'in place of a roadmap' to calculate your BMR & TDEE, then take your deficit from that. Due to your exercise I would say you will class as Very or Extremely active.

    Based on MFP's minimum of 1200, at the very least you should be eating 1200 plus exercise so at least 2700 if your 1500 burn is accurate. If the 1500 is based on MFP estimates, its probably on the high side so eat back maybe 3/4 of the 1500.
  • firedragon064
    firedragon064 Posts: 1,082 Member
    TDEE cal -15%
  • emmaholmes38
    emmaholmes38 Posts: 20
    Yeah I do weight training too but not sure how to log them on here. I do running and cycling just because I want to loose it quicker and trying to strengthen my legs up. Thanks for your great advice.
  • em9371
    em9371 Posts: 1,047 Member
    Yeah I do weight training too but not sure how to log them on here. I do running and cycling just because I want to loose it quicker and trying to strengthen my legs up. Thanks for your great advice.

    creating an excessive deficit will not necessarily result in quicker loss, more often it can result in loss stopping as the body doesnt think it is getting enough fuel and therefore clings onto its fat stores - i lose more eating 1950 / netting 1550 than I did eating 1650 / netting 1100. Ideally you don't want to net below your BMR.
    Kickboxing is an excellent all round workout so I'd stick with that and the weight training.

    you can log weight training in cardio exercises / weights but it doesnt burn many cals.
  • emmaholmes38
    emmaholmes38 Posts: 20
    Thanks for the advice guys!

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