Calorie Deficit - How Much?

I am no expert, but everything I have read states that you shouldnt go over a 500-600 calorie deficit a day. If you do this everyday it should equate to 1 pound of weight loss a week.

orbilius said:

I am no expert, but everything I have read states that you shouldnt go over a 500-600 calorie deficit a day. If you do this everyday it should equate to 1 pound of weight loss a week.

What's the right number for a calorie deficit? Only you will be able to answer that question since it's different for everyone. A couple of tips:

1. Pay attention to your body and how you feel - it will tell you what works and what doesn't
2. Don't mistake being hungry for being thirsty - water is one of your best friends for losing weight

HobbesAB said:

What's the right number for a calorie deficit? Only you will be able to answer that question since it's different for everyone. A couple of tips:

1. Pay attention to your body and how you feel - it will tell you what works and what doesn't
2. Don't mistake being hungry for being thirsty - water is one of your best friends for losing weight

remeber that the more exercise you do the more calories you'll require like 300extra calories for every 15minutes of strenuous exercise. for heavens sake don't just work out your bmr and assume that all you require is 1500-2500 calories per day,

caloriesperhour.comcaloriesperhour.comOpen ↗

closesupport said:

remeber that the more exercise you do the more calories you'll require like 300extra calories for every 15minutes of strenuous exercise. for heavens sake don't just work out your bmr and assume that all you require is 1500-2500 calories per day,

caloriesperhour.comcaloriesperhour.comOpen ↗

Yesterday I had a 3,000 calorie deficit! That caloriesperhour is a great site to start out with.

MaxPrime said:

Yesterday I had a 3,000 calorie deficit! That caloriesperhour is a great site to start out with.

now try working it out for yourself, 12-15% of your total calorie intake should come from protein. Nutrition and sports performance in 1991, experts stated that athletes should consume 1.2 - 1.7g /kg body weight of protein per day.
the lower end 1.2-1.4g/kg/bodyweight perday for endurance activites, the upper end being recommended for strength and power activities.

[font=Verdana]in one study 1) male athletes who consumed an additional 23g protein per day during a 12wk resistance training reigme achieved significantly greater size gains.[/font]
[font=Verdana][/font]
[font=Verdana]Two Steps to Determine Daily Calorie Needs[/font]

• [font=Verdana]First, determine your BMR.[/font][font=Times New Roman] [/font]
  
• [font=Verdana]Second, apply the Activity Multiplier.[/font][font=Times New Roman] [/font]
  

[font=Verdana]Harris Benedict Formula for Women - STEP 1[/font]

[font=Verdana]BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).[/font]

[font=Verdana]Notes:
[/font][font=Verdana]1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.[/font]

[font=Verdana]Example of BMR[/font][font=Verdana]
[/font][font=Verdana]You are 32 years old
You are 5 feet 4 inches tall (162.5 cm)
Your weight is 185 pounds (84 kilos)
Your BMR is 655 + (806) + (291) - (150) = 1602 calories[/font]

[font=Verdana] [/font]

[font=Verdana] [/font][font=Verdana]Harris Benedict Formula for Women - STEP 2[/font]

[font=Verdana]To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:[/font]

• [font=Verdana]If you are Sedentary - little or no exercise
  Calorie-Calculation = BMR X 1.2[/font][font=Times New Roman] [/font]
  
• [font=Verdana]If you are Lightly Active (light exercise/sports 1-3 days/week)
  Calorie-Calculation = BMR X 1.375[/font][font=Times New Roman] [/font]
  
• [font=Verdana]If you are Moderately Active (moderate exercise/sports 3-5 days/week)
  Calorie-Calculation = BMR X 1.55[/font][font=Times New Roman] [/font]
  
• [font=Verdana]If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
  Calorie-Calculation = BMR X 1.725[/font][font=Times New Roman] [/font]
  
• [font=Verdana]If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
  Calorie-Calculation = BMR X 1.9[/font][font=Times New Roman] [/font]
  

[font=Verdana]Total Calorie Needs Example[/font]

[font=Verdana]If you are sedentary, multiply your BMR (1602) by 1.2 = 1922
Your total daily calorie requirement is therefore 1922 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.[/font]

[font=Verdana]Harris Benedict Formula for Men[/font]

[font=Verdana]BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)[/font]

[font=Verdana]Notes:
[/font][font=Verdana]1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.[/font]

[font=Verdana]Example of BMR[/font][font=Verdana]
[/font][font=Verdana]You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories[/font]

[font=Verdana]Harris Benedict Formula for Men - STEP 2[/font]

[font=Verdana]To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:[/font]

• [font=Verdana]If you are Sedentary - little or no exercise
  Calorie-Calculation = BMR X 1.2[/font][font=Times New Roman] [/font]
  
• [font=Verdana]If you are Lightly Active (light exercise/sports 1-3 days/week)
  Calorie-Calculation = BMR X 1.375[/font][font=Times New Roman] [/font]
  
• [font=Verdana]If you are Moderately Active (moderate exercise/sports 3-5 days/week)
  Calorie-Calculation = BMR X 1.55[/font][font=Times New Roman] [/font]
  
• [font=Verdana]If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
  Calorie-Calculation = BMR X 1.725[/font][font=Times New Roman] [/font]
  
• [font=Verdana]If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
  Calorie-Calculation = BMR X 1.9[/font][font=Times New Roman] [/font]
  

[font=Verdana] [/font]

[font=Verdana]Total Calorie Needs Example[/font]

[font=Verdana]If you are lightly active, multiply you’re BMR (2180) by 1.375 = 2997
your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight. [/font]

[font=Verdana]How Many Calories Do You Need to Lose Weight or Gain Weight[/font]

[font=Verdana]Now you know what your calorie-needs are, find out how many calories you need each day in order to lose or gain weight.[/font]

I have just taken up cycling, and have always taken ballet classes. I have also always been a HUGE eater, which is one of the reasons I never became a professional ballerina! :p . Anyway, yesterday I went to a sports nutritionist for the first time to have my diet analyzed and any advice about what to eat before/during/after cycling.

I am 5'5", 139lbs (I am actually admitting that on a public forum! AGH!). I was 10bls lighter this time last year. I look the same however (to the untrained eye! LOL!), and fit all my clothes the same. Ironically, the majority of my weight gain all started since February, when I began indoor training and dieting in anticipation of starting cycling! 😠

Anyway, she says I should never go below 1400 cals, but if I want to lose weight, I should eat 1500 cals INCLUDING riding snacks!!! :eek:

That seems pretty steep, don't you think? Suppose I go on a 2 hour ride and burn 600 calories, that means I will have a net intake of 900 calories! Does this seem right to you? I am worried I am going to STARVE TO DEATH!!!

juf2m said:

I have just taken up cycling, and have always taken ballet classes. I have also always been a HUGE eater, which is one of the reasons I never became a professional ballerina! :p . Anyway, yesterday I went to a sports nutritionist for the first time to have my diet analyzed and any advice about what to eat before/during/after cycling.

I am 5'5", 139lbs (I am actually admitting that on a public forum! AGH!). I was 10bls lighter this time last year. I look the same however (to the untrained eye! LOL!), and fit all my clothes the same. Ironically, the majority of my weight gain all started since February, when I began indoor training and dieting in anticipation of starting cycling! 😠

Anyway, she says I should never go below 1400 cals, but if I want to lose weight, I should eat 1500 cals INCLUDING riding snacks!!! :eek:

That seems pretty steep, don't you think? Suppose I go on a 2 hour ride and burn 600 calories, that means I will have a net intake of 900 calories! Does this seem right to you? I am worried I am going to STARVE TO DEATH!!!

pretty much same as before,. i'd work it out for you but typical woman i bet your 21 again. you didn't add your age so i'll leave the rest up to you.
BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

BMR = 655 + (9.6 X 63.2) + (1.8 X 142) - (4.7 X age in years).
BMR = 655 + (606.72) + (255.6) - (4.7 X age in years).
BMR = 655 + (862.32) - (4.7 X age in years).
BMR = 1517.32 - (4.7 X age in years).

dont forget to complete the equation - 4.7 x your age in years

Harris Benedict Formula for Women
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:
Example
[font=Verdana]multiply your BMR = 1517.32 - (4.7 X age in years) by 1.2 = 1922[/font]

• If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2

• If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375

• If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55

• If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725

• If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

Thank you for your help! Just looking at that makes me dizzy and reminds me of math class LOL!.

I am 33. So if I use the light exercise version, I come up with 1873 which is even LESS than what she prescribed for me for maintenance, so I suppose if I take off the 500 deficit for weight loss, that works out with what she prescribed, or even less.

But it just seems like SO LITTLE!!!!!🙁 🙁 🙁

juf2m said:

Thank you for your help! Just looking at that makes me dizzy and reminds me of math class LOL!.

I am 33. So if I use the light exercise version, I come up with 1873 which is even LESS than what she prescribed for me for maintenance, so I suppose if I take off the 500 deficit for weight loss, that works out with what she prescribed, or even less.

But it just seems like SO LITTLE!!!!!🙁 🙁 🙁

truthfully i wouldn't drop it by 500 but 300 or so works for me.

but i usually remove 1 object from my plate over 7-8wks and change high energy starchy foods - through to salads.. plus it gives your stomach time to shrink and ajust to that lack of food that its being filled with, you don't seem to feel as hungry as often either

its a summer thing 😄 .

why did you choose moderate. ??

At first I chose moderate, but then changed to light so that I would have a conservative guestimate. This is based on 2-3 rides a week and a ballet class. Sometimes I will do more, sometimes nothing at all. This is what I will strive to do though.

I do eat a ton of salads already...actually, my eating is pretty good, but 1500 gets used up amazingly quickly. A bowl of cereal w. berries, a greek salad w. half a sandwich, a pre-bike munchy, some chicken veggies and some fruit and yogurt and you are already over! It's brutal. My downfall is really when I am out with friends, or my boyfriend, who is the cyclist who got me into this. He eats anything and everything. One time I got off the plane to see him and within 10 minutes I was eating a soft pretzel and a soft ice cream! He is such a bad influence on me....LOL!

I am very conservative - small portions, it's working out so far.

juf2m said:

At first I chose moderate, but then changed to light so that I would have a conservative guestimate. This is based on 2-3 rides a week and a ballet class. Sometimes I will do more, sometimes nothing at all. This is what I will strive to do though.

I do eat a ton of salads already...actually, my eating is pretty good, but 1500 gets used up amazingly quickly. A bowl of cereal w. berries, a greek salad w. half a sandwich, a pre-bike munchy, some chicken veggies and some fruit and yogurt and you are already over! It's brutal. My downfall is really when I am out with friends, or my boyfriend, who is the cyclist who got me into this. He eats anything and everything. One time I got off the plane to see him and within 10 minutes I was eating a soft pretzel and a soft ice cream! He is such a bad influence on me....LOL!

well so far i have had a large bowl of poridge, x2 toaste, x4 sausage,
x2 bacon, x2 ash browns, beans, tomatoes, apple, orange................

next meal is dinner for me... cheese pasta

then tea... maye i'll snack inbetween then and bed time...................

i'm like that i at 9.00am spent the best part of 25minutes non stop eating... and my work collegues look on in disbelief curious to where it all goes. im 5'9 11.5stone and i eat over 3000kcal aday. the thing is my collegues call me names like fatty.... where?

That's about how much I can easily put away too....I am going to miss it!! 🙁

juf2m said:

That's about how much I can easily put away too....I am going to miss it!! 🙁

but i have been to bed for 4hours since my pasta
tea : Chips, peas, fish and gravy.....

and i am (storing) saving it all for sunday.... so next week i'll be dieting or reducing my food intake, since this is my big ride week.

Other than the tomatoes, you sure haven't had much in the way of veggies! How big is your "big ride"?

juf2m said:

Other than the tomatoes, you sure haven't had much in the way of veggies! How big is your "big ride"?

large bowl of poridge, x2 toaste, x4 sausage,
x2 bacon, x2 ash browns, beans, tomatoes,
apple, orange, cheese pasta, Chips,
peas, fish and gravy.....

this what i have eaten so far today, i hate the same yesterday.

Ash browns (potatoes, veggies)
beans (veggies)
tomatoes (veggies)
chips (potatoes, veggies)
peas (veggies)

x2apples (fruit)
orange (fruit)

porridge (oats)
pasta (wheat)

fish
bacon (meat)
sausages

cheesy pasta (dairy?)
milk (dairy)

a guy that i work with competes in powerlifting competitions says he has never seen anyone eat so much food, but 100miles is 100miles 7 or 8 hrs, plus the 80 or so that i have done throughout the week, plus work.... thats not including time spent at the velodrome

strenous and demanding job i have 🙂 but i still have 3-4hours left, i can't decide weather chineese is going to be tonight or tommorrow night with seaweed. (thats mainly seafood and vegitables with oyster)

I still think you need a little greenery!:p

Good thing I don't live with you, I would be ENORMOUS! 😄

juf2m said:

I still think you need a little greenery!:p

Good thing I don't live with you, I would be ENORMOUS! 😄

i need the calories i eat, i handball wagons (put boxes on wagons that weigh between 7lb 22lbs multiply that by 1 or 2000 plus maybe a few miles walk, 10miles of cycling to and from work, then maybe a few miles and a few situps in the afternoon.

But i enjoy food, as for greenery that i eat on sundays (chicken\cabbage\sprouts\carrots\cauliflour\broccolli\sweatcorn\apple sauce and roaste potatoes) when i come back from my rides.

desert: Bread and butter pudding with custard.

plus can you imagine how much salad i'd probably get through. cor i'd have to spend meal times in the field grazing with the cattle.

as for Good thing I don't live with you, I would be ENORMOUS! surely you wouldn't attempt to eat the same volume of food as i do!

closesupport said:

as for Good thing I don't live with you, I would be ENORMOUS! surely you wouldn't attempt to eat the same volume of food as i do!

You'd be amazed at what I can put away.... 😉