RE: Calculate Expenditure: A starting point for all diets
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RE: Calculate Expenditure: A starting point for all diets - 2/20/2004 10:43:03 AM
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Marc David
Posts: 6742
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From: Bay Area -CA
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FitDay is more for a general overview. What D posted and BFFM will do is give you a more specific look at yourself. And the calculations are more precise.
FitDay uses a general range of how many calories you will burn. So it's a good place to track stuff but it's not as precise as other methods. And it cannot be as it's a website intended for general usage and not specific individuals.
quote:
But I still don't get why you don't include lifting in you calories expended plan.
Not sure what you refer to as you would include this. Your activity levels are used in FitDay as well as D's calculations and BFFM.
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(in reply to slayerboy)
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RE: Calculate Expenditure: A starting point for all diets - 2/20/2004 12:34:54 PM
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Marc David
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Well let me ask you this.. you've read 4 chapters already. Do you find it pretty easy to read and no hype?
Wait till you get to chapter 10 and on.. it's about protein, carbs and fats.. those are actually very interesting.
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(in reply to slayerboy)
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RE: Calculate Expenditure: A starting point for all diets - 2/20/2004 12:55:31 PM
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Marc David
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It's 300 something pages bro. You have to print it. I can't image trying to keep track of it on the screen. You'd go blind!
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RE: Calculate Expenditure: A starting point for all diets - 2/27/2004 4:09:41 PM
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peter666
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Joined: 2/25/2004
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I am in need of a little help being a math idiot. age-32 weight- 212 bodyfat 24% height 6ft 4in
I train 5 days with 3-4 days of 30 min cardio. I am looking to drop fat but not lose to much weight. What do you think. i have been training regularly for 2 1/2 yrs but onlr recently began getting serious about diet. thanks in advance
peter
(in reply to Marc David)
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RE: Calculate Expenditure: A starting point for all diets - 2/27/2004 4:33:00 PM
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24cervantes
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quote:
according to djduhon's post:
BMR (101x24x1): 2424
Activity kcals (2424x.20): 484.8
SDA ({2424+484.8}x.10): 290.88
Total to maintain (2424+484.8+290.88): 3199.68
because you mentioned that lifting weights doesn't count, I put myself at 20% activity because I don't do cardio, even tho I am on my feet all day at work walking/standing. So, according to Fitday, the average cals I eat are 3015.
This what dosent make any sense to me.... Call me crazy but all this talk about not burning Cal's lifting weights..???? BRO you burn cal.. with cardio during activity expenditure.. with resistance training you burn cal's for 72 hours.. It's a fact I dare someone to argue this... So that stated how the hell does one not calculate this sort of activity in-to their caloric intake chart... HUM............... EXPLAIN PLEASE.....
(in reply to slayerboy)
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RE: Calculate Expenditure: A starting point for all diets - 4/3/2004 5:11:01 PM
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djduhon
Posts: 287
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From: Louisiana, originally
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quote:
Activity percent is based on aerobic activity, since resistance training does not burn that many Kcals we don't consider it as a caloric burn activity.
It's not a matter of lifting not burning calories, normal lifting (non-circuit style) does not burn as many calories as aerobic conditioning. The intent in that statement is so that the average joe who spends 2 hours in the gym talking on his cell phone for 20 minutes between sets not to count that as caloric expenditure. Cardio is cardio it's going to be a constant (generally speaking).
The whole calculation is a guideline... a starting point... its by no means an end all be all, and was designed to be adjusted, that being said, the numbers I have calculated for myself and others have been right on the money, not to say they will be perfect for everyone though. Sorry for the delay, been away for a while.
D
(in reply to 24cervantes)
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RE: Calculate Expenditure: A starting point for all diets - 4/27/2004 6:10:25 AM
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cgman
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im 5'11" 223 lbs im doing cardio for at least 3 sessions a week now that i have my started cutting and i was wondering what i did wrong in my calculations i got like 7000 something can u help
(in reply to djduhon)
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RE: Calculate Expenditure: A starting point for all diets - 5/17/2004 8:18:52 PM
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BenBrausen
Posts: 69
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Based on this way of calculating, I need 2600 cals a day. I've never seen an estimate anywhere close to that. Seems really high.
(in reply to slayerboy)
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RE: Calculate Expenditure: A starting point for all diets - 5/26/2004 10:36:27 AM
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apjackso
Posts: 1
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Can you suggest vegan sources of clean food {protein} to eat while building.
(in reply to slayerboy)
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RE: Calculate Expenditure: A starting point for all diets - 9/2/2004 7:45:45 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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quote:
So what am i doing wrong in the calculations? am i soo high in BF% that i need to calculate off of my LBM? HELP!!
Everybody should calculate their protein needs off the LBM. That's probably where you are confused in the calculations. Just modify your protein intake so it's off your LBM and not your total body weight.
It's not a matter of being high in BF&, it's the right way to do it. For everybody.
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(in reply to bigbearny)
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RE: Calculate Expenditure: A starting point for all diets - 9/2/2004 10:38:30 AM
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bigbearny
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Joined: 8/17/2004
From: White Plains, NY
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so if i'm doing this right.. it says that for my numbers and a sedintary job that i burn 5010 kcal/day just doing nothing? this is where i'm confused by this.. and by this i should be eating 4510 kcal/day broken up as 226g Pro/100g Fat/676g carbs? (i did the protien off of my lbm as 35%bf... and this should loose me 1lb/week?.. i should be losing more than that then since i'm only managing to eat 2000-2500 cal a day? you see why i'm confused? i know i should be doing cardio but i'm not one that enjoys going to the gym and dread cardio.. the weightlifting is much more appealing to me and since i am loosing weight (very slowly) and BF% (2.2% already in the week and a half since i cleaned up my diet) i'm not really going near the cardio..
(in reply to Marc David)
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RE: Calculate Expenditure: A starting point for all diets - 9/2/2004 9:17:21 PM
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Marc David
Posts: 6742
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From: Bay Area -CA
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1. You have more mass. So you burn more then the guy who doesn't. Meaning, you will eat more daily then guy who is smaller. 2000-2500 a day seems low. I'm only 186 lbs now at 15% bf and I'm taking in nearly 4,000 calories. Shooting for 2762 ideally. Could be the program I'm using to track doesn't have the best database!
2. Considering the drastic changes you will make in your diet, you can potentially lose a lot faster then 1 lb a week. Which is fine. It all depends on who, goals, and what they have to lose.
However, if you go to low and drop the calories too quickly, you might induce a starvation mode.
Cardio will help the metabolism. Then again, so will working out with weights at a quick pace. Like keep it to 60 minutes or less.
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(in reply to bigbearny)
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RE: Calculate Expenditure: A starting point for all diets - 10/1/2004 4:36:31 PM
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Mh
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Joined: 10/1/2004
From: Turkey / Istanbul
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When you are giving kgs, these are not just gone from the fats. They are also gone with proteins, which means muscles, if u dont care enough. Caring a diet plan and muscle training.
For instance, my kg played 78 to 125 kgs in a year. I had lots of surgerys and important exams so that i could not concentrate the body-fitness-nutrition subject. Now, i am 107 kgs and following a clever diet and muscle training - weight lifting -. I think I'll return to my old shape about 4-5 months later, if the life dont give me the troubles; exams, surgerys, etc...
< Message edited by Mh -- 10/1/2004 4:41:33 PM >
(in reply to slayerboy)
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RE: Calculate Expenditure: A starting point for all diets - 10/10/2004 7:49:40 AM
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Shadow of Iga
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Joined: 10/8/2004
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Thanks for all this great advice, it's really helped. I just got the fitday software, and that is excellent at tracking your diet. Thanks for recommending it!
< Message edited by Shadow of Iga -- 10/11/2004 12:21:06 PM >
(in reply to Mh)
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RE: Calculate Expenditure: A starting point for all diets - 12/15/2004 1:59:01 PM
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KowboysUp
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Joined: 12/3/2004
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I get about 3200 calories, and before looking at this, I have been doing about 1200-1600 calories per day with little problem. Maybe I didn't do this right.
I'm 111 KG's, male and do cardio at least 5 days a week for 30-45 minutes. I think I did it right, but I'm not sure if i can even find enough healthy food to eat that many calories in a day! Did I calculate it right?
(in reply to djduhon)
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RE: Calculate Expenditure: A starting point for all diets - 6/1/2005 5:17:29 PM
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mikey43
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Joined: 3/1/2005
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I tried this but I think I am wrong. Can anyone validate?
I am roughly 93 KG, male, and I do 30-60 minutes of cardio 4 days a week. I got approximately 3300 calories I burn in a day, which means I would have to consume 2800 a day to lose a pound a week. Can anyone verify those calculations to make sure I am not mistaken? Please and Thanks.
(in reply to KowboysUp)
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