100 lb. Club - How many calories?




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Kati
09-11-2007, 03:46 AM
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.


nicolen
09-11-2007, 04:05 AM
Sounds like a good place to start, Kati! It's a matter of experimenting till you find where works for you - some people can lose on 2000 a day, and some can't. The thing to bear in mind is that you will need to drop your calories as you lose weight, obviously.

To give you an example, I'm 10 pounds heavier than you and I'm averaging 1850 calories per day for the last 10 days, and lost 1.5 lbs this week. Exactly where I want to be at the moment, and and when if I hit a plateau, then I'll readjust things.

The thing to bear in mind is not to go below an average of 1200 calories per day just to make sure you're getting all the nutrients etc that you need...

vealcalf2000
09-11-2007, 07:43 AM
Here's a good thread to visit

http://www.3fatchicks.com/forum/showthread.php?t=120973

people posted their weights, calories, amounts they lose on average.


Marseille
09-11-2007, 02:31 PM
On "The Biggest Loser" I think they recommended 7 calories per pound of body weight for weight loss, and 12 calories per pound of body weight for maintenence. If you start unde 150 pounds, you are to use 150 for your base weight anyway.

Kati
09-11-2007, 04:10 PM
Either I need to burn 7 calories or 700. I am sorry I just don't understand that post.

Sandi
09-11-2007, 04:15 PM
Take your current weight * 7 for your daily calories.

236 * 7 = 1652

That falls EXACTLY into what you are already doing!

I say start high, if you lose, stay there until the weight loss slows and then lower it.

Kati
09-11-2007, 04:33 PM
Thatis how much I have to eat. I need to know how much I need to burn. :D

BattleAx
09-11-2007, 04:42 PM
More than you have been?

Sandi
09-11-2007, 05:07 PM
Ok, I'm afraid I don't know what you are asking.

How many calories do I need to burn each day?

For what? What is the goal you are trying to accomplish?

LaurieDawn
09-11-2007, 05:12 PM
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.

Kati
09-11-2007, 05:14 PM
For weight loss. What should I aim for? I doing the treadmill. I do increments of 2.5 mhp then 3 mph then 2 mph for a cool down. Fitday says I am only burning 160 or so a day. Is that enough. Surely there is a number I can aim for.

Oh and my question is confusing I am sorry. I am consuming 1600-2000 calories a day and I need to know how many I need to burn to loose weight.

Sheila53
09-11-2007, 05:29 PM
As LaurieDawn mentioned, it depends on your basal metabolism and lifestyle. Without exercise, if you use 2,000 calories, and you consume 2,000 calories, then you'll maintain your weight. If you want to lose a pound a week, then you'll need to exercise enough to use 3,500 extra calories in a week or 500 a day.

Have you entered the information in Fitday where it asks about your lifestyle, etc.? If you have, then you'll get the number of calories you need to sustain your weight. Just subtract enough per week to meet your target weight loss, and you can figure out how many calories you need to burn doing intentional exercise. However, it's certainly not an exact science because you're just estimating these numbers.

One thing I like to do on Fitday is indicate that I'm extremely sedentary, or bedridden, if you like. That gives me a basal rate of 1430 and a lifestyle rate of 270. Then I add intentional exercise (not stuff like housecleaning, gardening, etc.) and keep my calorie consumption around 1300. When I do that, I can usually lose some weight.

Kati
09-11-2007, 07:13 PM
So, basically, in order to loose weight I have to be a math genius. I don't know what a basal is, other than an herb and I am sure that is basil. Al I want to knwo is what do i need to do to stop being fat?

I spent 30 minutes on the treadmill this morning. Yes from 5 minutes to 30, I am pushing myself, tired of being fat and all that. My treadmill says I burned 141 calories, but fit day says I only burned 80. Which one should I believe? I mean if I only burned 80 calories then I am going to have to spend almost three hours on the treadmill every day just loose that 500, right? I don't have that kind of time and I am a stay at home mother writer type person.

This is really aggravating, to say the least.

BattleAx
09-11-2007, 07:29 PM
You don't need to be a math genius, and you don't need to worry about minute details. You simply need to eat less and move more. Some people like to get into the nitty-gritty details and try to apply formulas, percentages, etc. to their program, and others don't. I'm not a detail person when it comes to this. I have no idea how many calories I'm burning each time I exercise. You can't really tell for sure anyway--there are too many complicating factors, and each body is different.

Your calorie range seems very reasonable, and if you add some exercising, as you have been, you will lose weight. Do your best on exercise. Eat well. It will all work out.

Kati
09-11-2007, 07:30 PM
BattleAx, thank you so much. I needed that.

LaurieDawn
09-11-2007, 08:35 PM
I agree. This whole thing can be so confusing, and only becomes more confusing when you add in the differing opinions from all of the "experts." Yet, so many people lose weight on so many different programs. I know people who have lost weight on low-fat / high-sugar diets and low-carb / high-fat diets - two entirely opposite approaches if I've ever seen them. The point I'm making here is that there is no absolute right and wrong way to do this.

So, I agree with BattleAxe. Worry about the food first and foremost, as that will make the most difference right away. Add in the exercise where you can - and, BTW, congrats on increasing your time so much so quickly! - and keep checking in with your scale to see what works. I like to use FitDay sometimes, and it is a great tool to calculate calories, log activities, etc. and to help you know what you were doing when you lost or gained weight.

Then, when you get more comfortable with your program, you may or may not decide to get more sophisticated about exercise, etc. I would also recommend adding in some strength training at some point. It builds muscle, which increases metabolism.

From one SAHM, writer-type to another, congratulations on moving in the right direction. As you learn more and more about what works for you and your body, you will learn so much about what brings you success. It continues to be an eye-opening journey for me.

Sheila53
09-11-2007, 08:48 PM
All I want to know is what do I need to do to stop being fat?

Okay, that's really a much easier question than your original one! Eat less than you were eating because losing weight is 80% about eating and 20% about exercise. Start small if you need to. Many people have lost weight just by quitting regular soda or putting sugar in their iced tea. Others have started eating the same thing, but they ate less of it.

When you exercise, do as much exercise as you can as often as you can at as high an intensity as you can.

When you find that you're not losing weight, eat less and exercise more by increasing the intensity or duration or both. At some point, you may need to vary your exercise routine because your body gets used to doing the same thing and becomes too efficient.

Regarding monitors and Fitday, etc., they're all a guess as far as how many calories you've burned. I prefer a conservative estimate if I'm tracking. I like tracking, but it's certainly not necessary. So I agree with BattleAx--relax and don't sweat the numbers.