Calories in...Calories out?
- Thread starter BonsaiMTB
- Start date
there are calculators online that will allow you to put in your target weight, when you want to lose it by and what you need to do from a calorie perspective to get there.
of course, there's also an app for that called "Lose It!"
bloodninja
Member
Assuming you want to lose 3 pounds a week, you'd need to run a daily caloric deficit of about 1500 kcal. Go to a site like this, calculate your basal metabolic rate, add in any additional calories burned from exercise and other activities, then subtract 1500.
http://www.bmi-calculator.net/bmr-calculator/
You'll also have to adjust downward as you lose weight since your BMR will also decrease.
If you're a 6ft 250 lb male and burn 2500 calories a week mountain biking, you're looking at something like 1150 cal a day; and that's before any decrease in BMR.
http://www.bmi-calculator.net/bmr-calculator/
You'll also have to adjust downward as you lose weight since your BMR will also decrease.
If you're a 6ft 250 lb male and burn 2500 calories a week mountain biking, you're looking at something like 1150 cal a day; and that's before any decrease in BMR.
80 pounds x 3500 calories per pounds = 280000 calories to burn
280000 calories to burn / 193 days until first day of summer (June 21)
= 1450 calories per day
I personally wouldn't suggest more than 1000 calories per day as a deficit, which is two pounds per week.
1speed
Incredibly profound yet fantastically flawed
There are certainly more qualified people than myself to speak to this, but I think it's a lot more complicated than just the calories themselves. Your metabolism will change as you go through it, and choosing foods that will keep it humming at a higher rate will pay dividends later on. If you imagine your burn rate as a graph, it isn't going to be linear, it'll be more exponential with results building on results over time. So while on a straightforward basis, calorie deficits will help you lose weight, it's not as simple as just saying, "take in x less calories per day." Your body adapts and will fight to preserve what it has if its threatened. I think that while calorie counts will always be important, you may find that it's not only the calories but where you get them from, and how you burn them that matters. For example, if you go out and beat the snot out of yourself for exercise again and again, you'll eventually fatigue and possibly injure yourself and if that happens, you've lost the exercise component of your calorie equation at least in the short term. But very few of us have hours and hours to do steady state cardio burns everyday, so you may need to find a way to balance hard core workouts with easier efforts and still find your way to the necessary burn.
If I were you, gvien the fact that the amount of weight loss you are targeting is pretty significant, I'd go talk to both a trainer and a dietician and be brutally honest about what you want to do, what you see as your biggest challenges in doing it (those can be anything -- from uncooperative or unsupportive family members to your own capacity to mess yourself up), and the reasons for doing it (e.g., "trying to become a better athlete" is a different thing altogether than "trying to become healthy enough to continue living".) The fact that you already ride means you have a certain athletic base that your body has already adapted to (otherwise, you'd likely be well on your way already based solely on your exercise.) So you may face additional challenges that people who weigh the same as you but aren't active don't need to worry about -- their bodies will respond quicker because what they would introduce -- activity -- is something you're already doing because you ride.
Again, there are certainly more qualified people than me on this stuff, and I'm sure a few of the folks on this board can probably point you in the direction of whatever you need to get started. But I do think talking to a professional will only help you get where you want to go in as safe and effective way as possible. Good luck with it and keep us posted on how it's going!
If I were you, gvien the fact that the amount of weight loss you are targeting is pretty significant, I'd go talk to both a trainer and a dietician and be brutally honest about what you want to do, what you see as your biggest challenges in doing it (those can be anything -- from uncooperative or unsupportive family members to your own capacity to mess yourself up), and the reasons for doing it (e.g., "trying to become a better athlete" is a different thing altogether than "trying to become healthy enough to continue living".) The fact that you already ride means you have a certain athletic base that your body has already adapted to (otherwise, you'd likely be well on your way already based solely on your exercise.) So you may face additional challenges that people who weigh the same as you but aren't active don't need to worry about -- their bodies will respond quicker because what they would introduce -- activity -- is something you're already doing because you ride.
Again, there are certainly more qualified people than me on this stuff, and I'm sure a few of the folks on this board can probably point you in the direction of whatever you need to get started. But I do think talking to a professional will only help you get where you want to go in as safe and effective way as possible. Good luck with it and keep us posted on how it's going!
aedubber
New Member
Way more to losing weight then just calories ... You need to workout a diet for yourself ... Start working on low intensity workouts , cardio , low weight and hi reps . Make sure you are getting enough protein and rest . Take some good clean supplements and stay away from synthetics ..
Try to eat like 4-6 meals a day but small clean light meals to keep your metabolism going all day .. Get in the gym soon cuz you need more then just low calories and mountain biking to cut some serious weight off quick if you want .. Also remember if you lose weight too fast you will gain it back just as fast . As some have mentioned , losing 2-3 lbs a week is perfect .
Try to eat like 4-6 meals a day but small clean light meals to keep your metabolism going all day .. Get in the gym soon cuz you need more then just low calories and mountain biking to cut some serious weight off quick if you want .. Also remember if you lose weight too fast you will gain it back just as fast . As some have mentioned , losing 2-3 lbs a week is perfect .
Optiwizard
Member
Thats a huge goal. I dropped 70 lbs and its taken me a year to do it. I still want to drop below 200 as im 5'11" and wanna become a better rider and a healthier one. I run about 1500-2000 calories a day. I stopped drinking alcohol period. I only drink water and if I'm out i'll drink unsweetened tea plain. I eat just about the same thing everyday. Oatmeal 1/2 cup Plain non flavored and strawberries for breakfast have a banana around 10-11 eat lunch 12-2 this is where I try to eat protein as in chicken or fish and alot of vegetables. Dinner I eat a Large salad romaine lettuce carrots pepper radish tomato balsamic vinegar and olive oil. I'll have a kashi bar in between that and going to bed. I ride about 75-120 miles a week on the road. Mtb here and there. before july I was 100% mtn biking miles about 30-50 week. I seem to have plateaued and am looking to increase my activities. Might even start some weight training for winter months. I also do elliptical training during rainy days. My road rides went from 14-16mph in july to 18-21mph ride averages not. Everyday is a challenge. You just have to make a decision to do it and stay focused. Being Fat is no fun! Still weigh between 240-245.
Arwen's Mom
Mother of Dragons, Breaker of Chains
Good luck to you! You will have to step up your workouts as you loose and "plateau" so be prepared for that.
I also agree to lose it slow is better, as well as many small meals a day as opposed to a few large ones.
Start a blog here on your progress 😀 or this thread could be it?
I also agree to lose it slow is better, as well as many small meals a day as opposed to a few large ones.
Start a blog here on your progress 😀 or this thread could be it?
Thanks for all the inquiry....I'm 6 foot 1 inch and hover at 290, 300lbs.
Ten years ago I lost 100lbs in a year and a half time. I did it by eating fruit in the morning, salad with protein for lunch and a nice dinner like chicken breast, baked potato and a green for dinner. I jogged 3 to 4 days a week..start at 2 miles and by the 3rd year I was up to 5...on top of that I MTBiked every weekend. So I know excercise is key. My biggest problem is my calorie intake and my ability to gain it twice as fast as I lose it...but thanks for all the great insight. I will definalty use it 🙂
Ten years ago I lost 100lbs in a year and a half time. I did it by eating fruit in the morning, salad with protein for lunch and a nice dinner like chicken breast, baked potato and a green for dinner. I jogged 3 to 4 days a week..start at 2 miles and by the 3rd year I was up to 5...on top of that I MTBiked every weekend. So I know excercise is key. My biggest problem is my calorie intake and my ability to gain it twice as fast as I lose it...but thanks for all the great insight. I will definalty use it 🙂