Calorie Deficit - How Much?

MaxPrime

Yesterday I had almost 1,500 calories in deficit - but I ate 3 really good meals. How in the world do you guys get 4,000 calories in a day!? How much weight will I lose if I do this plan 3 times a week? How much deficit is too much? I know 1,500 is too much - but what's the right number?

orbilius

I am no expert, but everything I have read states that you shouldnt go over a 500-600 calorie deficit a day. If you do this everyday it should equate to 1 pound of weight loss a week.

HobbesAB

What's the right number for a calorie deficit? Only you will be able to answer that question since it's different for everyone. A couple of tips:

1. Pay attention to your body and how you feel - it will tell you what works and what doesn't
2. Don't mistake being hungry for being thirsty - water is one of your best friends for losing weight

closesupport

remeber that the more exercise you do the more calories you'll require like 300extra calories for every 15minutes of strenuous exercise. for heavens sake don't just work out your bmr and assume that all you require is 1500-2500 calories per day,

http://www.caloriesperhour.com/

MaxPrime

Yesterday I had a 3,000 calorie deficit! That caloriesperhour is a great site to start out with.

closesupport

now try working it out for yourself, 12-15% of your total calorie intake should come from protein. Nutrition and sports performance in 1991, experts stated that athletes should consume 1.2 - 1.7g /kg body weight of protein per day.
the lower end 1.2-1.4g/kg/bodyweight perday for endurance activites, the upper end being recommended for strength and power activities.

in one study 1) male athletes who consumed an additional 23g protein per day during a 12wk resistance training reigme achieved significantly greater size gains.

Two Steps to Determine Daily Calorie Needs

• First, determine your BMR.
• Second, apply the Activity Multiplier.

Harris Benedict Formula for Women - STEP 1

BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 32 years old
You are 5 feet 4 inches tall (162.5 cm)
Your weight is 185 pounds (84 kilos)
Your BMR is 655 + (806) + (291) - (150) = 1602 calories



Harris Benedict Formula for Women - STEP 2

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

• If you are Sedentary - little or no exercise
  Calorie-Calculation = BMR X 1.2
• If you are Lightly Active (light exercise/sports 1-3 days/week)
  Calorie-Calculation = BMR X 1.375
• If you are Moderately Active (moderate exercise/sports 3-5 days/week)
  Calorie-Calculation = BMR X 1.55
• If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
  Calorie-Calculation = BMR X 1.725
• If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
  Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example

If you are sedentary, multiply your BMR (1602) by 1.2 = 1922
Your total daily calorie requirement is therefore 1922 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

Harris Benedict Formula for Men

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2

To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

• If you are Sedentary - little or no exercise
  Calorie-Calculation = BMR X 1.2
• If you are Lightly Active (light exercise/sports 1-3 days/week)
  Calorie-Calculation = BMR X 1.375
• If you are Moderately Active (moderate exercise/sports 3-5 days/week)
  Calorie-Calculation = BMR X 1.55
• If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
  Calorie-Calculation = BMR X 1.725
• If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
  Calorie-Calculation = BMR X 1.9

Total Calorie Needs Example

If you are lightly active, multiply you’re BMR (2180) by 1.375 = 2997
your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

How Many Calories Do You Need to Lose Weight or Gain Weight

Now you know what your calorie-needs are, find out how many calories you need each day in order to lose or gain weight.

juf2m

I have just taken up cycling, and have always taken ballet classes. I have also always been a HUGE eater, which is one of the reasons I never became a professional ballerina! . Anyway, yesterday I went to a sports nutritionist for the first time to have my diet analyzed and any advice about what to eat before/during/after cycling.

I am 5'5", 139lbs (I am actually admitting that on a public forum! AGH!). I was 10bls lighter this time last year. I look the same however (to the untrained eye! LOL!), and fit all my clothes the same. Ironically, the majority of my weight gain all started since February, when I began indoor training and dieting in anticipation of starting cycling!

Anyway, she says I should never go below 1400 cals, but if I want to lose weight, I should eat 1500 cals INCLUDING riding snacks!!!

That seems pretty steep, don't you think? Suppose I go on a 2 hour ride and burn 600 calories, that means I will have a net intake of 900 calories! Does this seem right to you? I am worried I am going to STARVE TO DEATH!!!

closesupport

pretty much same as before,. i'd work it out for you but typical woman i bet your 21 again. you didn't add your age so i'll leave the rest up to you.
BMR = 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

BMR = 655 + (9.6 X 63.2) + (1.8 X 142) - (4.7 X age in years).
BMR = 655 + (606.72) + (255.6) - (4.7 X age in years).
BMR = 655 + (862.32) - (4.7 X age in years).
BMR = 1517.32 - (4.7 X age in years).

dont forget to complete the equation - 4.7 x your age in years

Harris Benedict Formula for Women
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:
Example
multiply your BMR = 1517.32 - (4.7 X age in years) by 1.2 = 1922

• If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2

• If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375

• If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55

• If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725

• If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

juf2m

Thank you for your help! Just looking at that makes me dizzy and reminds me of math class LOL!.


I am 33. So if I use the light exercise version, I come up with 1873 which is even LESS than what she prescribed for me for maintenance, so I suppose if I take off the 500 deficit for weight loss, that works out with what she prescribed, or even less.

But it just seems like SO LITTLE!!!!!

closesupport

truthfully i wouldn't drop it by 500 but 300 or so works for me.

but i usually remove 1 object from my plate over 7-8wks and change high energy starchy foods - through to salads.. plus it gives your stomach time to shrink and ajust to that lack of food that its being filled with, you don't seem to feel as hungry as often either

its a summer thing .

why did you choose moderate. ??

juf2m

At first I chose moderate, but then changed to light so that I would have a conservative guestimate. This is based on 2-3 rides a week and a ballet class. Sometimes I will do more, sometimes nothing at all. This is what I will strive to do though.

I do eat a ton of salads already...actually, my eating is pretty good, but 1500 gets used up amazingly quickly. A bowl of cereal w. berries, a greek salad w. half a sandwich, a pre-bike munchy, some chicken veggies and some fruit and yogurt and you are already over! It's brutal. My downfall is really when I am out with friends, or my boyfriend, who is the cyclist who got me into this. He eats anything and everything. One time I got off the plane to see him and within 10 minutes I was eating a soft pretzel and a soft ice cream! He is such a bad influence on me....LOL!

MaxPrime

I am very conservative - small portions, it's working out so far.

closesupport

well so far i have had a large bowl of poridge, x2 toaste, x4 sausage,
x2 bacon, x2 ash browns, beans, tomatoes, apple, orange................

next meal is dinner for me... cheese pasta

then tea... maye i'll snack inbetween then and bed time...................

i'm like that i at 9.00am spent the best part of 25minutes non stop eating... and my work collegues look on in disbelief curious to where it all goes. im 5'9 11.5stone and i eat over 3000kcal aday. the thing is my collegues call me names like fatty.... where?

juf2m

That's about how much I can easily put away too....I am going to miss it!!