How to calculate calorie goals according to NROLFW

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  • pjkalk
    pjkalk Posts: 18 Member
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  • ProjectTae
    ProjectTae Posts: 434 Member
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  • CharleneExtreme
    CharleneExtreme Posts: 372
    Hi, does anyone know if i was to eat at the calories calculated for training days would that be my TDEE?? I'm asking this 'cause i'm hoping to combine NROLFW with LeanGains..
  • Smuterella
    Smuterella Posts: 1,623 Member
    Hi, does anyone know if i was to eat at the calories calculated for training days would that be my TDEE?? I'm asking this 'cause i'm hoping to combine NROLFW with LeanGains..

    I may well be wrong but I think training days are over TDEE and non training days under or at TDEE. The idea is to get a slight deficit or be calorie equal over a week.
  • parrotdish
    parrotdish Posts: 2 Member
    Thanks for bringing this up, since I too have only lost 6 pounds in 3 months and have become frustrated. I am going to recalculate my caloric intake and make it a new day! :smile:
  • Lisa1971
    Lisa1971 Posts: 3,069 Member
    Wow....thanks so much! I need to eat more on my workout days!
  • microburst20
    microburst20 Posts: 130
    thanks for the info
  • TubbsMcGee
    TubbsMcGee Posts: 1,058 Member
    Fantastic!

    Thanks for sharing. I remember skimming over this part in the book and being totally lost!

    Happy to know I'm right on target though :happy:
  • michelleepotter
    michelleepotter Posts: 800 Member
    I know that a lot of people have said this worked for them, but it's telling me to eat MORE on non-workout days than I used to eat before I started even trying to be healthy, and I was gaining weight! (I know about how much I used to eat because I tracked it for a while before I started making changes.) If I gained 30 pounds eating about 1600 calories per day, how could I possibly LOSE by eating 1750 before exercise??
  • JKellyMA
    JKellyMA Posts: 16
    Tx
  • MandyMooney61
    MandyMooney61 Posts: 5 Member
    Great info in this thread! Thanks so much! I have not been losing and now I'm really thinking this is why. I has staying at 1200 calories even on workout days and the scale just is not budging. Accordion to this formula I'm supposed to be at 1,700 on non workout days and 2,000 on workout days. It just seems like so much though! Can someone tell me why weight loss stalls on a lower amount of calories?
  • mandy031383
    mandy031383 Posts: 94 Member
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  • MandyMooney61
    MandyMooney61 Posts: 5 Member
    Bump....
  • fittiephd
    fittiephd Posts: 608 Member
    I know that a lot of people have said this worked for them, but it's telling me to eat MORE on non-workout days than I used to eat before I started even trying to be healthy, and I was gaining weight! (I know about how much I used to eat because I tracked it for a while before I started making changes.) If I gained 30 pounds eating about 1600 calories per day, how could I possibly LOSE by eating 1750 before exercise??

    My best guess is that your metabolism is slowed, if you eat at a higher level for a long period of time it should even out. Unless you have some sort of medical condition. This is all based on that you are accurately logging all of your food - even what you drink
  • fittiephd
    fittiephd Posts: 608 Member
    Great info in this thread! Thanks so much! I have not been losing and now I'm really thinking this is why. I has staying at 1200 calories even on workout days and the scale just is not budging. Accordion to this formula I'm supposed to be at 1,700 on non workout days and 2,000 on workout days. It just seems like so much though! Can someone tell me why weight loss stalls on a lower amount of calories?

    The idea is that your body holds onto whatever calories you give it if you are not eating enough. You will lose and then plateau and then probably lose more, but it will be harder to maintain and your metabolism will slow down.

    If you think about it, 2000 is the basic diet on all nutrition labels because it is the average maintenance level for most humans. It's really not that much. It will seem like it at first though.

    I've been eating more to lose weight according to these calculations for 3 months now. However, I did not do the 300 calorie deficit, I'm at a 100-150 calorie deficit right now, so I've lost about 1 lb over 3 months. However I am already nearing the lower end of the healthy weight range for my height so I am not trying to lose lbs. If you have lbs to lose you would lose them. BUT I have lost 11 inches -- I'm down to a 24.5 inch waist now! And I'm finally losing from my hips (last place to lose!). So I believe that it works very well.
  • mangojh2
    mangojh2 Posts: 175 Member
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  • sg1958
    sg1958 Posts: 1 Member
    bump for later reading
  • ExplorinLauren
    ExplorinLauren Posts: 991 Member
    Bump!
  • cibilbee
    cibilbee Posts: 47 Member
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  • _TastySnoBalls_
    _TastySnoBalls_ Posts: 1,298 Member
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  • half_moon
    half_moon Posts: 807 Member
    1,833 calories on NON work out days!?? I'm taking in 1200 and netting less than that. How can I eat that much? AH STRESS.

    Maybe I'll up to around that number when I plateau... Wow. That's a lot.
  • heybales
    heybales Posts: 18,842 Member
    1,833 calories on NON work out days!?? I'm taking in 1200 and netting less than that. How can I eat that much? AH STRESS.

    Maybe I'll up to around that number when I plateau... Wow. That's a lot.

    A lot compared to 1200.

    How about compared to what you used to eat that got you into spot you want to lose weight now, when you might not have been exercising either?
    How much did you use to eat then on less active lifestyle?

    Most have no idea to compare. Most would be surprised to find they ate 1000 more than 1800.
  • PoshTaush
    PoshTaush Posts: 1,247
    Does anyone have a calculus degree? THX!


    Thanks for posting! :laugh: :wink: :happy: :tongue:

    This actually makes me feel a lot better for upping my daily goal to 1800. It's still a lot less than what this formula suggests, but much more than I was trying to stay under.
  • chlorisaann
    chlorisaann Posts: 366 Member
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  • Cait_Sidhe
    Cait_Sidhe Posts: 3,150 Member
    I've found that if you're short, older than 30, and in the overweight BMI range, you get screwed on calories using the NROL4W way. It calculated my maintenance at 1500. If I was to take the recommended 300 deficit, that brings me right back to 1200. Can't eat that little anymore. When I try it just leads to binging. I'm using my own method now.
  • chantalm15
    chantalm15 Posts: 31 Member
    bump. thanks girl :)
  • fittiephd
    fittiephd Posts: 608 Member
    I've found that if you're short, older than 30, and in the overweight BMI range, you get screwed on calories using the NROL4W way. It calculated my maintenance at 1500. If I was to take the recommended 300 deficit, that brings me right back to 1200. Can't eat that little anymore. When I try it just leads to binging. I'm using my own method now.

    I could see that happening, it's good that you recognize what you need for caloric intake and are doing what's best for your body :)
  • ShannanRocks
    ShannanRocks Posts: 12 Member
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  • sunshinesonata
    sunshinesonata Posts: 241 Member
    If you don't want to do all that math for yourself there is a spreadsheet specific to NROL4W:

    http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs

    Click the link in the white box in the middle of the page that says: Download: New Rules of Lifting for Women Diet Calculator and Workout Logs

    login: perturbation
    password: dominance




    :flowerforyou:

    Aww....I'm sorry. I guess it doesn't work. :( It was really good too....sorry girls!

    It worked for me!
  • saraann3344
    saraann3344 Posts: 17
    bump
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