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Old 06-29-2009, 10:26 AM
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Calculating calories to lose weight?

Ok, so I'm trying to figure out what I need to eat to maintain a slow/steady weight loss. I'm trying to lose about 5 lbs in 1-1.5 months. I used the following equation to find my BMR:

BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Then multiplied that number by 1.3 (to include moderate exercise 3-4 days/week) to get the amount i need to eat to maintain my weight.

If I subtract 500 calories/day from that, I am supposed to eat 1630 calories/day for approximately a 1lb/week weight loss. Does this sound right?

I've been eating about 1500-1600 the last few days, and I'm HUNGRY all the time Although I do feel much better after just 3 days of this....lighter and healthier.

Does it just take a while for your body to get used to less food? I just want to make sure I'm doing this the right way, and will actually see results, but not too fast. Thanks for any input
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Old 06-29-2009, 11:01 AM
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Go to Free Diet Plans at SparkPeople

You can enter your weight loss goal and the time you want to lose it by. It will calculate the # of calories you need each day and you can also enter your daily food intake there.

Plus, it's free!!

ETA: It sounds like what you're doing will work and you should lose about a lb a week. I think it does take your body a while to get used to the smaller amount of food and then you won't feel so hungry. Also, try eating foods higher in Fiber, as they keep you full longer.
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Old 06-29-2009, 11:05 AM
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i actually am using sparkpeople (thanks jessani!!)

It told me i needed to eat 1200-1400/day, which i thought wasn't enough , so i decided to do my own calculations
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Old 06-29-2009, 10:07 PM
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Losing weight without excercise is tough. Instead of subtracting 500 calories from your diet, you can get on the eliptical for an hour and easily burn 500 calories.
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Old 06-29-2009, 10:08 PM
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i am exercising regularly, and have been for a while. The BMR already calculation takes that into account (it gives you a higher calorie count to maintain weight if you exercise so many days/week).
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Old 06-29-2009, 10:21 PM
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Oh okay
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Old 07-02-2009, 08:29 AM
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Weightloss is going to be about calories in vs. calories out so to me it sounds liek you have done the right calculations and I would say from 1400-1600 per day would be good for your weightloss. Again I would need to have an idea of what sort of activity you partake in on a daily basis for me to give you an accurate description.

You will also need to pay attention to what you are eating. A person can eat 1400 calories a day but have it be made up of bad for you foods causing you not to loose any weight. I would aim for you to take a look at your breakdowns of carbs, proteins and fats. A good ratio is 40%c/40%p/20%f. Try that out to start with and see how your body responds.

I am also a big advocate for weight training to help you loose weight. Cardio is good for creating a larger calories deficit however weight training will help you to loose body fat and lean up.
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Old 07-02-2009, 08:49 AM
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thanks for the tips. I'm actually doing better now, and am able to eat about 1500-1600 calories without feeling too hungry. I think it's also about the choices you make... I am trying to find more filling foods that are satisfying for longer, and that seems to make a difference. Strangely, my cravings for sweets and other things seems to have decreased too since I'm making more of an effort to be conscious about what I eat.

Its been just under a week, and the scale says I've already lost 1.5 lbs. i am tracking my water intake and know that I'm not dehydrated. So is this still just water weight that I'm losing? What's going on?
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Old 07-02-2009, 12:00 PM
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It is healthy to lose .5-2 lbs per week. Any more than that is unhealthy.

Sounds like you're doing great!!
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Old 07-15-2009, 11:16 PM
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I found this thread tonight. I used the same calculations and came up with 1300 calories. That seems like not enough. But anyway, I am eating less, working out (cardio and weights) 4 to 5 times a week and I have gained four pounds! I don't know what else to do other than to not eat!
I'm glad you are doing well so far. Keep it up.
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Old 07-16-2009, 09:44 AM
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Quote:
Originally Posted by bestjess80 View Post
I think it's also about the choices you make...
I completely agree with this. I think this is what matters most rather than counting calories. I don't count calories/I'm not trying to lose weight BUT I find I feel much more satisfied and need less food when I'm eating whole and raw foods rather than processed and prepared foods. Whole oats and fruit, salads, salmon fillet etc makes me feel so much better than stuff like cereal and a frozen lasagna! I see things like those "100 Calorie Packs" in stores and .

Wishing you a healthy and successful weight loss!

Edit: Notice this thread is a little old. Hope everything's going well for you!
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Old 07-24-2009, 12:11 PM
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Quote:
Originally Posted by hellbunny33 View Post
I found this thread tonight. I used the same calculations and came up with 1300 calories. That seems like not enough. But anyway, I am eating less, working out (cardio and weights) 4 to 5 times a week and I have gained four pounds! I don't know what else to do other than to not eat!
I'm glad you are doing well so far. Keep it up.

How long have you been working out and eating less for? You could be gaining due to water weight or bloating depending on the time of the month. Also could be a little bit of muscle if you are weight training (i wouldn't say 4lbs of muscle but i am sure you didn't gain 4lbs of fat).

My own weight will fluctuate depending on the time of the month so i make it a point to never weigh myself before or during my period as i know i will be about 5lbs heavier then if i do it after.

Also, you need to remember that your BMR is your resting rate...that would be if you sat on your butt all day and did nothing your body would use up 1300 calories in order to maintain normal bodily functions and to survive. If you are an active individual or you have a job that requires more activity then some others you need to take that into account when calculating your total daily caloric intake because you don't want to create too much of a deficit.

fitday.com is a really good place to find info on caloric intake and track your foods.
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Old 07-29-2009, 11:24 AM
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Quote:
Originally Posted by Linds View Post
You will also need to pay attention to what you are eating. A person can eat 1400 calories a day but have it be made up of bad for you foods causing you not to loose any weight. I would aim for you to take a look at your breakdowns of carbs, proteins and fats. A good ratio is 40%c/40%p/20%f. Try that out to start with and see how your body responds.

I am also a big advocate for weight training to help you loose weight. Cardio is good for creating a larger calories deficit however weight training will help you to loose body fat and lean up.
Just wanted to quote this and clarify the point a little bit:

In the simplest terms, if you cut calories, you will lose weight. Doesn't matter what you eat, if you're eating less calories than you expend in a day, you will lose weight. BUT WHAT YOU EAT CAN DETERMINE IF THE WEIGHT YOU LOSE IS ATTRIBUTED TO FAT LOSS, OR MUSCLE LOSS!

Example:

Diet plan #1: Go on a calorie deficit diet with a balanced meal plan. High protein, moderate carbohydrate (mostly from fibrous sources), and low fat.

Diet plan #2: Go on a similar (in terms of quantity) calorie deficit diet consisting mainly of sucrose, or table sugar.

Diet plan #2 kinda stimulates that part in a persons brain that says *danger, danger Will Robinson*, for good reason. See, with diet plan #2 a person will still lose weight, but they will retain MORE weight in fat than a person who is on diet plan #1. Person #2 isn't getting enough protein in their diet, so their body is leeching the protein it needs off of the muscles.

This is why person #2 is losing weight: their muscles are being catabolised by their body. Now, a person may say "big deal, I'm not looking to get ripped or anything", which would be fair enough, except that for every extra pound of LEAN mass you have on your body (I.E. Muscle weight) your body naturally burns an extra 100 or so calories a day.

Additional muscle weight increases your basal (or resting) metabolic rate. Likewise, if you lose muscle weight, you DECREASE your basal metabolic rate...making it more difficult to lose weight, and more difficult to keep whatever weight you lose off.

For these reasons, I ALWAYS suggest a basic strength training routine to anybody who's looking to lose weight. Men and women...but you don't have to aspire to being "deadlift dave" or "betty bicep". Just work out the biggest muscle groups with some simple bodyweight exercises: quads and glutes (squats and lunges), back(pull-ups/chin-ups if you can manage), and chest(pushups do just fine). But I digress...

A good, balanced diet is essential to maintaining a healthy weight. The old saying "You are what you eat" holds a lot of truth. Make sure you're getting a good amount of protein and fiber in every meal. Watch your simple carb intake (sugars, pasta, white bread, white rice) and saturated fat intake, as these will not keep you full for long and make weight loss more difficult.

I hope that wasn't too much of a read...unchecked, sometimes I find myself with a three page essay if I get on a tangent. Sorries

Anyways, best of luck! Once you get into the rhythm, it becomes like second nature.

P.S. Couple of last thoughts...DON'T skip breakfast! Be careful of the alcohol intake, as alcohol is second only to fat in terms of calories per gram. (I didn't have any luck with my own workout plan until I quit drinking...as much. I used to drink pretty heavily)

me at the end of the night ->
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