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Weight loss vs. maintenance

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  • Weight loss vs. maintenance

    I was reading through old posts regarding daily calories and think I might finally 'get it'

    If I'm losing weight eating 1200-1400 calories a day that means my body is burning fat for fuel, right?

    I know we aren't really supposed to be counting calories but I just use it as a general guideline.

    I see posts on here about people eating like 6 eggs, 8oz of steak, a jar of coconut oil, and a green smoothie just for breakfast and thought I was on the wrong track because I can't eat that much.

    My basic understanding is this: eat 1500-ish calories to lose weight and gradually increase calories as I increase muscle mass and near goal weight. Is this right?

  • #2
    Some of the breakfasts I read about on here are astounding. And the amounts of protein that I would need to consume to get the lauded 1g per pound of lean body mass equally so. It. does. not. fit. Lol.

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    • #3
      No, it is wrong...at calories that low your body will be trying to eat muscle and conserve fat.
      Eating primal is not a diet, it is a way of life.
      PS
      Don't forget to play!

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      • #4
        Have you read Primal Blueprint, there is some excellent info in there regarding weight loss and maintenance for those who choose to count calories.

        From the book and as a guide, calorie intake should be based on BMR and activity level (less xx amount for weight loss)...work out protein req'd based on lean body mass, est carb need for weight loss - 50gms to 100gms or maintenance - 100gms to 150gms, more if exercising a lot and the remainder of calories should come from fat.

        Losing weight does not necessarily equate to losing fat, but you will know if it is fat by the way you look.
        Achieving goals takes a backbone not a wishbone

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        • #5
          Originally posted by kkarrolle View Post
          BMR and activity level (less xx amount for weight loss)
          So would I calculate my BMR based on my goal weight? Also, I don't know my lean body mass is there any way to estimate it?

          I have read the e-book, is the calorie counting information only in the actual book?

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          • #6
            It was the in the purchased actual e-book not sure if this is the e book you are referring to.

            BMR based on current weight (so will need to be assessed as weight is lost).

            For your lean body mass what about those scales that measure body composition? Not the most accurate but better that guestimating. From memory the protein requirements were .7 (or .75) times lean body mass (weight). I am on my way out now off for an overnight camp, will check it tomorrow and post some details.
            Achieving goals takes a backbone not a wishbone

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            • #7
              It was the in the purchased actual e-book not sure if this is the e book you are referring to.

              BMR based on current weight (so will need to be assessed as weight is lost).

              For your lean body mass what about those scales that measure body composition? Not the most accurate but better that guestimating. From memory the protein requirements were .7 (or .75) times lean body mass (weight). I am on my way out now off for an overnight camp, will check it tomorrow and post some details.
              Achieving goals takes a backbone not a wishbone

              Comment


              • #8
                My current BMR is 1468.8cal. I'm eating in the 1225-1325cal. range for weight loss. My goal weight is 130lbs, 22 pounds. I haven't weighed myself since three days after I dropped my carbs and returned to primal. I do count calories because I'm serious about dropping this fat. In the past, I haven't tried as hard as I could have. I'm also counting because I want to get to know my body better, I want to figure out the numbers that work.
                sigpic

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                • #9
                  You BMR is what your body needs just to exist - It does not include ANY activity. By eating around 1300 calories you are probably in 1000+ calorie deficit a day which is too much. If you want to cut some calories while eating Primal you can but that is too much. Maybe try and cut calories 2-300 below your total calorie needs must just your BMR.
                  Eating primal is not a diet, it is a way of life.
                  PS
                  Don't forget to play!

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                  • #10
                    Ok so my BMR is 1766 calories and I used a body fat calculator that uses waist, hip, wrist, and forearm measurements to calculate (not sure how accurate that method is) and it said my body fat was 26.5% so based on my weight of 208lbs, my lean body mass is 153 lbs. So if I'm understanding correctly I should eat about 107 grams of protein (.7 grams per pound of lean body mass) and between 50 - 75 grams of carbs, and the rest of my diet should be fat. My exercise goals are to walk for leisure around my neighborhood about 4 miles a day, LHT 3 days a week, and sprint 2 days a week. So would a goal of 1500 calories a day be sufficient?

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                    • #11
                      If I were you I'd keep the calories closer to 2k by increasing fat, at the same time trying to keep carbs to under 50g daily, if you want to lose.

                      Actually, if I were you, all I'd do was keep my carbs below 50g, and not worry about counting calories at all, but that's been said already. Oh, and hit the scale no more than once a week.

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                      • #12
                        Originally posted by ar0e View Post
                        Ok so my BMR is 1766 calories and I used a body fat calculator that uses waist, hip, wrist, and forearm measurements to calculate (not sure how accurate that method is) and it said my body fat was 26.5% so based on my weight of 208lbs, my lean body mass is 153 lbs. So if I'm understanding correctly I should eat about 107 grams of protein (.7 grams per pound of lean body mass) and between 50 - 75 grams of carbs, and the rest of my diet should be fat. My exercise goals are to walk for leisure around my neighborhood about 4 miles a day, LHT 3 days a week, and sprint 2 days a week. So would a goal of 1500 calories a day be sufficient?
                        0.7g per LB of LBM is a good starting point for average inactive/sedentary people trying to lose, however with your activity and planning on weight training 3x per week I'd say at least 1g/LBM would be a good bet, possibly even more. Among bodybuilders 1.5g per LBM or more is not unusual

                        And I'd agree w Croak, 1500cal seems inadequate for your size/intended activity level
                        It is possible you might have to reduce to that level if nothing else works, but I certainly wouldn't start there.
                        Last edited by Fury; 01-22-2012, 11:19 PM.

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                        • #13
                          I eat between 1800-2200 kcal pr day, and have doen so since the beginning. Even when I IF, I get about 1200 kcal in that day (mostly through CO off a spoon).

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                          • #14
                            As somebody who has lost a lot of weight on primal I think you're going about this all wrong. I'd forget about calories and eat 3 big primal meals each day. They should contain enough protein and fat to keep you from snacking. Keep carbs low but don't avoid them altogether. If you eat this way your body will naturally adjust and you'll lose weight.
                            Above all enjoy yourself, enjoy your meals and enjoy your exercise. Make a permanent lifestyle change and the change won't be permanent unless you enjoy it.

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                            • #15
                              Originally posted by Liam View Post
                              As somebody who has lost a lot of weight on primal I think you're going about this all wrong. I'd forget about calories and eat 3 big primal meals each day. They should contain enough protein and fat to keep you from snacking. Keep carbs low but don't avoid them altogether. If you eat this way your body will naturally adjust and you'll lose weight.
                              Above all enjoy yourself, enjoy your meals and enjoy your exercise. Make a permanent lifestyle change and the change won't be permanent unless you enjoy it.
                              + 1 to this.... You don't need to count calories. For weight loss, just follow the PB livestyle and keep the Carbs below around 50 g per day. That is the way to loose with Primal. I love PB because I don't have to weigh my food or count calories... I really don't even keep track of the carbs, I just don't eat them... I have lost over 70 lbs doing it this way......
                              I Kettlebell therefore I am.

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