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BMR

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Wilks
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2009/07/19 18:26:24 (permalink)

BMR

Hi folks.
 
I've just done my BMR calculations here:  http://www.bmi-calculator.net/bmr-calculator/
....5ft8......196lbs.....age (gulp) 30 (last week!)....and it states I should take 1946.68 calories per day.
 
I then put 'moderately active' in to claculate my daily calorie requirements and it gives me...3044.2!
I didn't think my daily 'allowed' calories would be so high??
 
Does this mean for weightloss I should go for around 2500 calories? 
#1

9 Replies Related Threads

    Mickey123
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    Re:BMR 2009/07/19 21:49:19 (permalink)
    There is no magic figure really.  All as those calculators do is make sure your on the right pitch as it were.

    I'm not saying there useless as they give you an idea but dont take the figure as gospel.  Naturally people have different metabolisms etc.  No two people are the same so the idea of a one number fits all calculator is impossible but as said a good rough guide to get you started none the less.

    All as you can do is go for it and see what happens.  If your not loosing fat then drop cals by 500 and again wait and see.  Then another 500 until you hit what you want.

    Are you doing CV also or are you just a dieter out of interest?

    Hope this helps.

    #2
    Wilks
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    Re:BMR 2009/07/20 11:50:57 (permalink)
    Cheers Mickey.

    I'm doing weights before work along with 30 mins CV, and 45 mins CV before lunch.  I do this Mon - Fri and have weekends off.

    I'm looking to add muscle and tone up eventually, but I reckon I need to lose 1 1/2 stone and will change my aim to get rid of this before I aim to add muscle mass.

    My main problem is leaving the wine alone at weekends as the Missus always gets 2-3 bottles in!  I realise that this adds 600 - 900 calories to my weelky total - So I guess I should add in some cardio on a Saturday/Sunday to compensate! 

    I've changed my diet and now eat far more healthy.  I've cut out crisps and chocolate etc.  I'm still a little nieve however and couldn't tell you how many calories I consume each day, or the protein, carb, fat breakdown.  Does anyone know of any useful sites for calculating these or do you just trawl around the net looking?
    #3
    hamiltonsfitness
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    Re:BMR 2009/07/20 11:56:38 (permalink)
    There's no way that you can use these calculators to get anything near what you should be eating. Give them a miss and start with your own diet diary.
    #4
    Mickey123
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    Re:BMR 2009/07/20 12:07:15 (permalink)
    A great site I like to get cals and macro info is http://www.calorieking.com/

    Your training is ok mate. I personally wouldn't like training twice a day so close to each other Id prefer morning and evening instead but each to there own.

    Re your cardio intensity is important as it will raise your metabolism for the rest of the day.  Fat burning zone is a poor excuse for comfortable cardio.  You will burn more fat with greater intensity throughout the day on the whole though.
    So 45 mins once a day at 80% max heart rate is what I currently aim for.  If your just plodding along for the 30 mins then 45 mins you will be better upping it to one 45 min a day session at good intensity.
    Even better do your 30 mins and 45 mins both at good intensity but be careful you dont burn yourself out or injur yourself fella.

    If you already doing the 30 and 45 mins to good intensity the weight should drop off you with correct diet in place.

    I get what your saying about the wine, but we all have to live.  Enjoy your weekend and train hard during the week.  I know others on here may disagree with me on this but im a confessed choc o holic.  We all have our vices. 
    As opposed to an obsessive fad diet and training rotine, I promote a far healthier lifestyle overall for ever more.  Each individual knows what is too much and of what.  But 900 cals of wine over the weekend isnt the end of the world. Of course it would be better without but them you may think F it, im coming off the diet all together as im so unhappy.  Where's the long term health gain in that.  Everyone needs a treat every now and then. Just be sensible with it.

    Please tell me how you managed to cut out chocolate and perhaps I can explain to you how I dont drink alcohol and we can help each other out :-]

     

    #5
    BigPete
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    Re:BMR 2009/07/20 12:14:48 (permalink)
    I use fitday site occasionally.  I don't use it to track everything I eat, but if I want to get an idea of what I am consuming in a 'typical' day I will go to the effort of inputting it.  It's time consuming however it is the only way I feel to get a bit of a feel on how many calories you are eating.  It is so easy to underestimate.



    #6
    Mickey123
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    Re:BMR 2009/07/20 12:56:46 (permalink)
    totally agree with Pete.  so easy to underestimate.

    #7
    Wilks
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    Re:BMR 2009/07/20 17:42:36 (permalink)
    Cheers folks!

    So I guess the concensus is to do what I'm doing and see if the weight's coming off, if not cut the cals?

    Mickey - I do my cardio at a decent intensity.  I have athiritis in both feet and therefore can't do running to any decent degree.  In fact I skip it altogether.  I've really only used the cross trainer of late, although I plan to do some exercise bike and rowing work soon.  I whack the CT on level 13 and ensure I do over 10.5kms during my 45 minute session.

    Also, chocolate's no problem - I'm a booze and crisp man.  Although I have to pat myself on the back as far as crisps go, because I used to eat shedloads!  Now I may not even have a bag in a week, and if I do it's just the one and used as a treat.

    Thanks for the sights guys, I will have a look at them later on!
    #8
    Mickey123
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    Re:BMR 2009/07/20 19:08:39 (permalink)
    Dont worry if you only use the X trainer.  Apart from using and therefore developing different muscles 150bpm on the X trainer is as good as 150 BPM on the stepper.

    Dont know why but everyone (myself included) finds the X Trainer more sustainable  than the Stepper of the Rower etc.

    You can burn all the fat you need with the X trainer alone for your cardio

    Yeah just carry on with what your doing a if your not loosing fat then get back to us mate.  If you are loosing fat get back to us also.

    Remember cals are not the enemy as such.  Yeah you have to eat less than your maintenance amount but people who see cals as the enemy normally end up on starvation diets. You body needs good quality food especially with the amount of training you do so 3000 cals a day may not be as bad as it sounds, you are double cardioing each day after all.

    Maybe start on 2500 and If you start to feel tired all the time and fat loss stops it may sound bizzare but try upping the cals 500.
    To be honest it may take some time to get the hang of how it all works but once you know your body your laughing.
     
    For now, Id recommend as Hamilton states keeping a food diary or writing out a diet and sticking to it.

    #9
    Wilks
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    Re:BMR 2009/07/20 21:22:02 (permalink)
    Cheers buddy!
    #10
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