Calories

David1234

Hey,

I was wandering since according to most calcutators and especially my polar trainer web site that based on my age and weight ect say that I need 2660 cal a day to maintain my body weight. So my question is if I burn 1300 cal in a workout do I need to increase my calories by this same amount to maintain? I know this sounds silly but for weeks now I have taken in 2500 calories a day with 3 workouts like this a week and 3 other smaller workouts but am not losing any more weight. I don't really need to lose weight, but I would like to get down to 154 lbs I am now 162.
David

ebola

I always thought that 2500 was an average figure including some sort of exercise.
My weight range is about the same as yours (i'm 32) - i figure a roughly 2200 'base' requirement; in the past i've done calorie count + excercise vs weight graph to get that figure. I guess it depends what the calculator was including and how accurate your workout kcal estimates are.
I found alcohol had a big impact.. quitting that, beyond the actual calories in drink, seemed to speed up metabolism.

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HowardSteele

I find the calorie counting practise quite confusing,ok so to maintain body weight we burn the equivelant amount of cals as consumed,so i work out on the exercise bike and burn 1000 cal for argument sakes, is this figure reflected in my body weight immidiatly? or does the process take say 24 hours to reflect?
did i not read somwhere that a 10 000 steps a day is all you need to balence cal's in the average daily diet.
In practise i've found body size waist,muscle mass a better indicator to weight,as ive gone down two pants sizes over the last six months and weigh a kilo more.

RickF

Everyone's metabolic rate is slightly different, but on average, it takes about 13 calories per pound of body weight per day to maintain that body weight for a person with minimal physical activity. Physical activity increases the metabolic rate, so in addition to the actual calories burned during the activity, the overall metabolic rate increases to the point that instead of 13 calories per pound per day, the body might need 15 calories per pound per day.

To make things more confusing, starvation will slow the metabolic rate. Thus, if one goes on a crash diet and restricts caloric intake too much, the metabolic rate will slow to the point that weight would be lost more slowly than it would have been if more calories were consumed.

A pound of fat provides 4081 calories (9 calories per gram x 453.5 grams per pound). Thus, to lose a pound of fat, you must expend about 4081 more calories than you consume. This pound of fat, though, will be more than a pound of body weight, since there are other things in the body, primarily water, in equilibrium with that fat that would also be lost when the fat is burned.

How long it takes for the weight loss to show up depends on a lot of factors. Under heavy exercise, the body cannot utilize fat as an energy source rapidly enough to keep up with the demand. Initially, you will probably lose more than a pound, since the primary energy source is glycogen, and glycogen only provides 4 calories per pound. If all of the glycogen is used up and you are still exercising at a high intensity level, you will lose some muscle before you totally bonk. Muscle also provides about 4 calories per gram and is not where the body wants to get its energy; however since fat cannot be utilized quickly enough, if the glycogen is depleted muscle will be wasted.

Also, exercise causes water loss, although this will be quickly replaced once the water intake catches up with the water lost. Eventually, fat will be utilized to replace the glycogen, and a new equilibrium will be reached. By this point, the 1000 calorie deficit will have resulted in about a one-quarter pound weight loss, asuming that the food intake did not increase.

The bottom line is that if calories expended are more than calories consumed, weight loss will happen. Without measuring expired CO2 to get a good idea of the metabolic rate, it is difficult to determine how many calories are being expended.

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shrimpeater

lol i am as hevy as you yes im 12 years old (tall not fat)

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Josh13

Also don't forget about the quality of calories...........I didn't change the number of calories but I changed the quality. It's a little epensive but the rule I use is if it dosen't grow it eats something that grows. Nothing out of a box and your kinda limited to the meat(lean) and produce/whole grains. Cleaning up what I ate helped in more ways than one. As for the amount you take in weigh yourself 3 times a day and use an average. When your at a weight you are happy with your calorie count will be close.

Josh

OscarC

Try taking a 24 hr period. Start from the time you go to sleep. Use a calculator that will take all most all things into considerations, i.e. sleep, typing, walking, eating, excercise, sex, watching t.v., reading, cooking, washing dishes, etc. etc. I've used those for a better approximate calorie number. Try a two or three different day calorie burns samples, i.e. 24 hrs worth of activities with no excercise, 24 period with a 1 hr ride, or 3 hrs ride, you get the picture. Then use those as just guidelines of what you would burn in a particular day. Eat 500 calories less in that day so in that at the end of a 7 day period, you lose 1 lb. 3,500 calories = 1 lbs. It goes with out saying that you should try to stay away from fat, eat healthy stuff, etc, etc. stay away from junk food.

OscarC

Forgot one more thing. Weigh your self every other day in the morning, after you've gone #1 and #2, naked so that you get the best number.