Quote:
Originally Posted by Kati
How many calories do I need to burn each day?
I am aiming for 1600 to 2000 calories a day (down from 3-4K a day) and eventually maybe less, depending on how the program is going.
Okay. This is a little confusing. I thought that you had mistyped in your question about how many calories you needed to burn, as you then say that you're aiming for 1600-2000 calories a day, but that sentence seems to be clearly talking about how many calories you're looking to consume.
Now, I believe that you're asking how many calories you need to burn when you're consuming about 1600-2000 calories per day. Right? It's actually a really good question, and a really tough one to answer because it's very difficult to determine what a person's basal metabolism rate is, and thus how much she will burn just by being alive and doing what it takes (i.e. breathing, circulating blood, etc.) to stay alive. Many factors influence your metabolism rate. These include weight, muscle to fat ratio, how frequently you eat, when you exercise, etc. There are some calculators out there, though, that will guess based on your weight and your activity level (whether you have a sedentary or active job, etc.). Then, you can add activity on top of that to help boost metabolism and burn extra calories. Fitday, for example, will generate a chart that shows you how many calories it projects that you have burned versus how many calories you have consumed.
That being said, though, I just try to exercise when I can, at the highest intensity I can maintain (well, intervals, actually), and for as long as I can. I also add in strength training and try to do something in the morning to help wake up my metabolism. I've seen a figure several times on this forum that seems to make sense to me. It's 80% food and 20% exercise. I have read in
Runner's Magazine that many marathon runners routinely carry an extra 10-15 pounds because they mistakenly believe that the amount of exercise they do can completely offset unwise calorie intakes. So, if you figure out a good place for your calories consumed, exercise is just a great bonus that helps you lose weight, helps you get fit, helps burn stress and reduce off-plan eating, and allows "me" time.