Need help- calories+ exercise = net calories HOW DO I BALANCE?

(deactivated member)
on 8/10/10 9:31 am - IL
  I have recently started working out in the last few weeks.  I keep track on thedailyplate and my target is 1200 calories.  So my question is, when I am supposed to take in 1200 calories, is that NET calories or gross?  If I burn 500-1000 or more calories, should I be eating more than 1200 calories in a day?  I am not sure how to balance this whole thing and I wanna make sure I am doing this right because I still have at least 30 more lbs to lose and I don't want to hang in starvation mode.  So if you know anything about this at all, PLEASE let me know.  I think I will repost this on the food board too.  Thank you in advance!
mrslatch
on 8/10/10 10:09 am - Fort Campbell, KY
Good question. I've been wondering the same thing and just never asked. lol
Morgan  My Blog
Proud Army Wife! 


superconducting
on 8/10/10 10:18 pm - Montgomery, NY
 I can only tell you what I did.. I stayed on gross calories (for me around 1200****il I was within 25 pounds or so of my goal, and started to do more than 45 min of cardio 4 days a week.  At that point I switched to net, but still keep a 500-700 deficit.  If you're adding in weight training, chances are the  pounds lost will slow down a lot, but you have to start looking at how the clothes fit and how you feel.


nate2009
on 8/10/10 10:30 pm - Lebanon, OH
This is what worked best for me. I googled my BMR as a sedetary person and made sure I ate that many calories. I let my workouts create the defecit. Any defecit over 500 to 700 cals for a woman or 1000 to 1200 for a man could do more harm than good. Just as an example at 1 point my bmr was around 1800 cals x 1.2 for a sedetary person put me at 2160 cals and I would shoot for 1000 cals burned in my workouts. In theory that would put me at 1 pound of fat loss every 3.5 days. Just remember the scale won't always show that due to water retention and lean muscle gains.
    No longer about weight , it's all about living.            
(deactivated member)
on 8/11/10 12:53 am - IL
 Just so I understand....  My BMR is 1699.  Multiply by 1.2 = 2038.  Then I should burn how many calories per workout?  What would my target net calories be?  I wanna make sure I do this right.
nate2009
on 8/11/10 1:55 am - Lebanon, OH
I would suggest eating 2000 cals and let the workouts put you in the negative for the day.
    No longer about weight , it's all about living.            
mrslatch
on 8/11/10 12:57 am - Fort Campbell, KY
 So this whole "not netting any calories some days" that have been doing is no good? Great. lol
Morgan  My Blog
Proud Army Wife! 


Kitzy
on 8/11/10 3:39 am - New Ulm, MN
 This sounds like a great plan, but I'm not sure if/how it would work for me.  Being a DSer I only absorb half the calories I get from proteins and 20% of my fats so I've been told its relatively impossible for me to count calories.  I know I tend to get about 200calories [50g] carbs in a day .. I shoot for right around 100g protein .. and I don't even bother checking fat content because its pretty much a free food with this surgery so .... I don't know how to do this .. assuming that health class was right with 4calories/carb and protein and 9calories/fat .. I should be way under any recommended amount .. especially considering my bmr comes out to 1673.

Maybe this plan just doesn't work for me  which is a shame ....

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DANCBJAMMIN
on 8/11/10 4:29 am - Fort Worth, TX
Nate & All,

Your Basal Metabolism is a powerful thing. Your Basal Metabolic Rate (BMR) is the MINIMUM number of calories your body needs a day to keep functioning properly. Your Resting Metabolic Rate (The rate of calories your body metabolizes or burns at rest), depending on fitness, will typically burn 60%-80% of your BMR calories. So with that being said, If your BMR is 2500 and you only consume 1200 and you naturally burn off 60% via Resting Metabolic Rate (RMR) which leaves you with a net of -300 calories for a day. If you burn 1000 calories during a workout, your net caloric deficit is now -1300 calories. 3300 Calories is what approximately equates to 1 pound of body fat, so if this was your daily regimen you would lose roughly 2.75 pounds a week.

Think in terms of maintaining as well. If your BMR is 2700 (Which mine is) and your RMR is about 2200 (Which mine is) if I eat 2700 cals a day I net 500 cals. I train 2-3 hours a day and burn between 2000-3000 cals a day. So, if I consume 4000-5000 cals a day at my currnt status, I maintain forever.... If you backoff in one area, you need to back off in all the others to maintain. Simple Science really...
Your Friend In Health & Sport,

Dan Benintendi - OH Support Group Leader
www.trimywill.com 
www.swimfromobesity.com
www.trimywill.blogspot.com
Support Group: www.obesityhelp.com/group/Post_Op_PRs/


(deactivated member)
on 8/11/10 12:45 am - IL
 Thanks Nate, I think I might try that.  Sounds very scientific!! LOL!
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