So with my new push to "Get Serious" one of my plans is to start counting calories in an attempt to shore up the diet portion of my "get fit" routine.
I'm hoping that once I do this long enough, I'll just be able to know roughly what I can and can't eat, and what my intake is going to be. I really don't plan on counting calories every day for the rest of my life, but for learning purposes, and just so I know I'm doing the right things, I'm going to try it for now.
I registered at Calorie-Count.com as some people here have suggested. First off, it called me "severely obese" based on my BMI which it calculated by the numbers I put in. Thanks a lot Calorie Count, I love you already :\.
It seems like it will really be helpful in aiding my in finding what the numbers are for certain foods. That said, I was really hoping it would have a tool where I could input my own intake and it would track it for me. Does it not? Am I missing something?
Can anyone else suggest any other sites that they've had success using? Also, based on my height of 6'3", being a large frame, and weighing 290 pounds at the moment, does a 2850 daily caloric intake seem right in order to lose 1.5-2 pounds a week? That is what the site told me. Does that take into account my daily exercise?
I guess I still have lots of questions and I'm going to keep reading and researching, but I thought you all might be able to help make sure I'm on the right track...
Until then, Later
-Brian
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13 comments:
I would say the 2800 calories sounds about right for a guy your size. The calories per day calc should have a multiplier for activity. Given the fact its in a program it might not show the calc but it should ask you questions about your activity level.
The Harris Benedict Calorie Needs Formula for Men
* First, calculate your BMI according to this formula:
66 + (13.7 x weight in kilos) + (5 x height in centimetres) - (6.8 x age in years)
* To calculate your total calorie needs, multiply your BMR by the appropriate activity multiplier:
Activity Multiplier
* If you are sedentary (little or no exercise, desk job) multiply BMR by 1.2
* If you are lightly active (light exercise/sports 1-3 days per week) multiply your BMR by 1.375
* If you are moderately active (moderate exercise/sports 3-5 days per week) multiply your BMR by 1.55
* If you take heavy exercise (hard exercise/sports 6-7 days per week) multiply your BMR by 1.725
[Note: 1 inch = 2.54 centimetres. 1 kilo = 2.2 pounds]
I was 240 and 6ft tall and the formula said 2300-2400 calories a day when I started. I would say most days I am below that because 2400 calories in clean food is a ton of food. I have used and liked www.fitday.com . I did it for a while and should really get back to it.
2800 seems a bit high to me, but the rule of thumb is to try it, and if it works, great. And if it doesn't, try something else.
For me, I stay between 1700-2400 - I'm 284(ish) and 6'4", so take that for what it's worth.
Forgot to mention that if you want to loose weight you need to subtract calories so you are in deficit. The amount of cals that come out of that formula is to sustain your current weight. 3500cal in a pound of fat. So if you want to loose a pound a week subtract 500 cal a day. 2lbs is minus a 1000 a day. They say its not very healthy to loose much more than 2lbs a week.
Of course this is not a exact science so you will have to figure out how your body responds best. Good starting point though.
Probably why Rob thought it seemed high, forgot the minus for weight loss.
That does seem pretty high. Try it, though. No harm in that. If you're not losing weight and it's been a couple weeks, decrease the intake by 200 cals or so. It's trial and error.
As far as the BMI thing, those calculators can be so far off. I personally don't put a lot of stock in them. Don't let that discourage you. Just do what you know you should be doing and keep moving forward. :)
i already know im making progress so the "severely overweight" thing doesnt really phase me. as far as the daily calories, I'm now logging what I'm actually doing on http://www.fitday.com. Im going to compare what I'm actually doing to the 2800 and take it from there. I suspect I'm well below that already, so I'm not going to up it.
Quick reminder - need your weight for the challenge today. Can you post on my blog? Thanks :)
calorie-count.com...I used it for one month and found it very helpful. Click on Food Log and input what you've eaten. It will calculate the calories and nutrition information for you.
Click on Analysis and it will give you a "grade" as far as nutrition and calculate percentages of fat, protein, carbs, etc.
I learned where I was getting all my calories and started avoiding certain foods. It really was a lesson to me.
I use sparkpeople.com.
I use laboxing.purewellness.com
It rules.
My BMR is 2,406, and I'm 6' 8", 287. So, your 2,800 does seem a little high to me. But try it for a week and see what you come up with.
I decided to stick with 2000-2200 and see what happens. I really want to meet or at least get very close to my first goal which is just 5 weeks away.
I'd start around 2500 if I were you and see how that feels. As you progress, you'll need less and less. But in the beginning, I see no reason why 2500 shouldnt work for you. And after a while, you'll know whats working and whats not.
I count calories a little but not much. Doing this for so long, you get a sense of appropriate portions of different foods, and tune into how your body feels.
A good rule is also trying to do 15 x your body weight if you dont really get much physical activity in or 12 x your body weight if you get moderate activity in or 1-xyour body weight if you get in a lot of activity like lets say 5+ days per week. And then from that number subtract 500 and you'll have the amount of calories you'll need to consume per day to lose 1 pound a week.
This is much simpilier than all that other math and it works.
As Rebecca, I use sparkpeople.com. Great place can track a lot of things and learn a lot of helpful information.
Best to you on this journey. Never give up and you'll win!
Ooops meant to say something else. Your calories seem about right to lose about 2 lbs per week given you exercise 3x's per week and lets those calroies be worth their amounts.
I know many people have suggested your range as being a bit high but keep in mind if you restrict too low at this stage when you get close to your goal weights you wont have any room to lower your calories and youll have to workout like a worker bee to drop a pound.
My .02 take it or leave it :)
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