When folks say you must abstain from things like this (not singling you out) and only eat food x or food y to lose weight then that is fear mongering at it's finest (worst?)...it creates very unhealthy relationships with food.
As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.
– Ernest Hemingway
So question about counting calories.....I started paleo this Spring and I've gained 10 pounds. Some of it is muscle, but I still have a lot of fat to get rid of. So, I started counting calories (I use myfooddiary.com). How do I know which level of calories to eat to for weight loss? Do I do a BMR calculator and subtract 500 from that? If I did that, my BMR is about 1400 so I would have to eat 900 calories? I CAN'T do that.
Does anyone know of a good formula for those of us who need to count calories to lose?
Try using Katch-McArdle and/or purchase a BodyBugg.
No, don't use a hard number, use a percentage. ~5-10% is typically a good starting deficit...
Using FitDay, I plugged in my daily numbers. It said I was eating roughly 2200 calories a day, but when I would add up the calorie count based on package labels or other on-line calculators, the same food would come out to 2500-3000 calories. Also, don't be misled by 'calories burned' calculators or the 'calories burned' indicator built into a treadmill or other gym equipment. Not at all worth using to figure your caloric goals.
Did anybody read this guest post a couple weeks ago? Ancient Wisdom Confirmed by Modern Science | Mark's Daily Apple Apparently they did studies on people and showed that when they split a group of people into those that ate high quality calories and those that ate poor quality calories, even though they were the same amount of calories, the ones eating high quality calories lost a lot more weight.
Also they did a study where people didn't eat anything and the fat people consumed more of their body's muscle and much less of their body's fat than the thinner people who didn't even have as much fat available to consume. There's a hormonal factor involved that dude bros tend to overlook. I'd go further to speculate that if hormones are a factor, people with more changeable hormones, such as women and older women, will have more to think about than just calories in/out.
As far as exercise goes, looks like for me exercising at top cardio speed all day long at high altitude does the trick. Too bad that's not sustainable.
Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.
calculator site upthread that has several versions. But since both calorie content in specific foods and your own energy expenditure can only be approximated by formulas, why not take an empirical approach? Track what you normally eat for a month or two, and observe the change in weight (or better yet, actual bodyfat%, although that's less convenient to measure reliably.) No matter whether you're stalled, gaining, or losing, there's your baseline, and using 3500 cal/lb you can work out your own personalized "break-even point" where burning and intake are balanced. (Both numbers might be wildly inaccurate as absolute figures, but their relationship is what's important.)
Once you've got your apparent TDEE specific to myfooddiary (or whatever site), you can dial in a corresponding intake reduction to achieve your goal over the desired time-span. If you keep eating the same pattern of foods/macros & maintain the same activity level otherwise, then you should be able to predict fat loss, so long as the restriction you undertake isn't so radical as to drop your BMR.
I've done this on fitday, and it's about the only method I found useful. I haven't had to go hungry to lose weight (yet), but I tracked out of curiosity. I could never make my observed loss line up with my tracked deficit no matter which fancy BMR formula I used, nor with popular hacks like double-counting sleep hours. But with an empirical BMR and consistent estimates for exercise METs (uphill walks mostly), it became a decent predictive tool.
ETA--man, I hate it when people say the same thing as me in half the time and half the space with double the clarity...@otzi
Last edited by cantare; 07-30-2012 at 03:32 PM.
6' 2" | Age: 42 | SW: 341 | CW: 198 | GW: 180?
“Life can only be understood backwards, but it must be lived forwards.”
― Søren Kierkegaard
I do know for sure that the machines and HRM's are way off as far as exercise. I don't wear one anymore. I actually would prefer not to factor in my exercise at all if possible. I'm a pretty active person so I'd like to just focus on my eating and calories.