How many calories per day?
There are three stages;
* Too many calories (which will keep you expanding)
* Enough calories (not to maintain but too ensure that you can make progress in your fat loss efforts)
* Too little calories (your body is starving and will cause you to lose lean muscle)
What I want to discuss is what you think is too many, enough or too little calories per day to lose weight (fat loss).
* Too many calories (which will keep you expanding)
* Enough calories (not to maintain but too ensure that you can make progress in your fat loss efforts)
* Too little calories (your body is starving and will cause you to lose lean muscle)
What I want to discuss is what you think is too many, enough or too little calories per day to lose weight (fat loss).
Tags: caloric, calories, daily, diet, loss, weight
Views: 21
Replies to This Discussion
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Permalink Reply by Chris Kolba's Fit to Live on -
An easy way to figure this out is to just add a zero to your wt.
Ex 190lb = 1900 (basic amount to sustain life)
Add 1000 to that number to cover light activity
Ex 1900 + 1000 = 2900 calories This is amount to maintain wt.
Basically add 500 to increase weight and subtract 500 for weight loss.
Meal frequency and quality of food are important also.
You should try to eat 5-6 meals per day with quality carbs (low glycemic/cpmplex), protein, plenty of friuts and vegetable, healthy fats (omega 3) and water.
Chris
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Permalink Reply by Chris Kolba's Fit to Live on
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How many calories would you rec. for light activity?
Thanks
Chris
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Permalink Reply by Joe S on -
I think you have to go by feel. You can look at charts that show you how many you should be consuming for fat loss but I think everyone is to unique to be able to categorize like that. Personally right now I'm eating 6 mini meals and I eat enough so that I am hungry the next time I am supposed to eat.
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Permalink Reply by Chris Kolba's Fit to Live on
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One of the problems as you can see is that there are no concrete answers, hence the frustration with nutrition. There have been studies done utilizing expert dieticians/nutritionists and even they were unable to accurately determine the amount of calories they ate in a day. So how is the average person going to do it? Some day the area of nutrigenomics will be mainstream and through a simple finger stick (blood) your DNA will be able to provide the correct diet for you. Pretty cool stuff.
Chris
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Permalink Reply by Chris Kolba's Fit to Live on
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I actually heard it while listening the the audio book Ultra Metabolism. I think I actually have the book and will seek the reference.
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Permalink Reply by Amy on -
Just to confuse matters more, I've got another method of figuring this out:
Take your current weight in lbs and divide by 2.2 to convert to kilograms.
If you are looking to maintain that weight, multiply it by 25-30 (gives you a range).
For modest weight loss, multiply kg by 20-25.
For significant weight loss, multiply kg by 15-20.
For weight gain, I would need to consider the reasons for weight gain (pregnancy, recovery from illness, etc), for the formulas can vary quite a bit.
Of course there are many exceptions and other factors to take into consideration. You have to be careful not to restrict the calories too low b/c even though a person may be overweight, about 10% of that extra weight is muscle used to support the weight. It's vital to provide enough energy for the muscle mass because if you restrict calories too low, it can lead to muscle wasting/malnutrition.
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