BMR and my calorie intake is way off

[raver]

I have been reading these boards and have been getting mixed signals.
I am still really confused..

I have been working out now for 2 weeks and I have seen some weight loss..

but the more I read the more I get lost.. can someone please help me,

so my BMR on the internet says 1750 ( 30years old, 163LBS, 5"8)
I have my food intake at 1500 calories
450 carbs, 650 protein, 400 fats, (how is this)??

I am going to the gym everyday well 4 - 5 days a week
I do weights 3 days a week and cardio everyday.
about 30-40minutes a day average..

so I am probably burning a fair amount of calories a day there.. I dont know maybe 300-500?
so if I am eating only 1500 calories a day and I am buring 500 that leaves me with 1000.. but my body needs 1750 right???

confused? hahahah I sure am...
please help..

I dont want to be losing my muscles with my fat.. I just want to lose my body fat. bring it WAY DOWN! I have body fat on my upper body.. nothing on my legs just my torso, mid section area.. so I want to lose this gut..
I think I am about 22% body fat I dont know.. I want to bring it down to 12%

 

[tucker01]

Cals are way to low

This is not optimal for burning BF. I would guess you sould be around 2200 cals

as for the ratio's of PCF looks fine. Post your diet to get some suggestions

 

[GFR]

You are eating too little, 1500 cal for a 163 lb active man is way to low, your body is in starvation mode. Emma Leigh will give you your exact cal requirements, but I think you need 2200+ at least.

 

[BulkMeUp]

( 30years old, 163LBS, 5"8)
..............
I think I am about 22% body fat I dont know.. I want to bring it down to 12%

You need to find out your bf% if you want to work out your cals properly.

Assuming you are 22%bf, then 163lb - 22% (35lb fat) = 128lb (LBM)

As a rule of thumb, to maintain you should be doing ~15x lbm. So you would need ~1920 cals/day. Of which 1-1.5g/lbm of protein. Keep fats under 25% of cals and rest are carbs.

Instead of trying to lose weight by starvation. work towards making your wo's more intense. Start at this level, if you are loosing weight, then stick to it. Monitor progress for 2-3weeks. If there is no change, then drop by ~10% and monitor for a couple of weeks. If you are loosing, then stick to it until weight loss stalls.

 

[Pirate!]

Use this

http://www.geocities.com/arelliotness/harris-elliot.xls

Just fill in age, weight, and height. You have to determine your level of activity. This is a good measure to determine activity level:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

 

[Emma-Leigh]

http://www.geocities.com/arelliotness/harris-elliot.xls

Just fill in age, weight, and height. You have to determine your level of activity. This is a good measure to determine activity level:

Yeah - ummm... the Harris-Benedict equations is a little old now and was proven to be inaccurate a few years ago. It was calculated at the turn of the century and used dodgy techniques.. It also does not take into consideration your lean mass, only your total mass. So if you are obese (v. high BF%) you end up with a REALLY high number and if you are very cut (v. low BF%) you end up with a number that is too low.

 

[Emma-Leigh]

I have been working out now for 2 weeks and I have seen some weight loss.. but the more I read the more I get lost.. can someone please help me,

so my BMR on the internet says 1750 ( 30years old, 163LBS, 5"8)
I have my food intake at 1500 calories
450 carbs, 650 protein, 400 fats, (how is this)??

Where did you get that number from?

From to look of it it is way too low in calories for someone your size. Usually a female of ~120 pounds would start cutting at about 1700 cals.

Also - Your BMR is the amount your body needs IF YOU DID NOTHING all day!! No exercise, no moving, no talking.... So if you were in bed in a coma then that amount would be enough for you...

I am going to the gym everyday well 4 - 5 days a week
I do weights 3 days a week and cardio everyday.
about 30-40minutes a day average..

so if I am eating only 1500 calories a day and I am buring 500 that leaves me with 1000.. but my body needs 1750 right???

confused? hahahah I sure am...
please help..

I dont want to be losing my muscles with my fat.. I just want to lose my body fat. bring it WAY DOWN! I have body fat on my upper body.. nothing on my legs just my torso, mid section area.. so I want to lose this gut..
I think I am about 22% body fat I dont know.. I want to bring it down to 12%

You are making this WAAYYYyyy too complicated!!

BulkMeUp is correct - you need to factor in your BF% into calculating your requirements...

So, I usually start off roughly calculating maintainence and then decreasing cals by ~10%. If you know how many calories you were maintaining on BEFORE you jumped to 1500 cals then use that as your maintainence... Otherwise you can guestimate from your lean mass and activity:

Lean mass = 163 pounds x (1.0-0.22) = 127 pounds.
Activity = moderate (1.4 to 1.5)
So maintainence for someone with your activity and BF% is probably ~2300-2400 cals

So to decrease by 10% (~230 cals) you are looking at about 2100-2200 cals as a good starting point to lose weight.

I would then split that into:
Carbs ~ 250g
Protein ~190g
Fats ~ 50g

Assess over 2-3 weeks to see if your BF decreases.

 

[raver]

I would then split that into:
Carbs ~ 250g
Protein ~190g
Fats ~ 50g

Assess over 2-3 weeks to see if your BF decreases.[/QUOTE]

ok thanks alot..

seems like alot of food im already struggling to eat 1500-1700

just a note..
how will a new diet of 2100-2200 calories a day be better than a diet
which is 1500-1700 calories a day for losing weight?

am I hurting my body buy eating less?

my body has probably been trained for many many years to eat minimal
I use to eat just twice a day and maybe a snack during the day
I went on like this for YEARS!!!
I had a body check up, cameras down my throat and up my ass and full body exam and the doctors say I am healthy as a man can be my age..
except my body fat which they said I was 22% I think they go that number from machine I stood on..
now when I look at it.. I guess I never has muscle becuase I was not eating enough and my body was buring muscle all the time..

so to make the calories higher a day should I eat bigger portions?

for example I eat 100G chicken with some veggies for a meal..
should I be eating 200G?
I eat like one can of tuna with some veggies should I be adding to that too?
emm I guess I need about 300 caloiries a meal?
im also taking whey twice aday..

but I am afraid if I eat large meals it will slow my gains down..
I really dont know...
ohh my god... this is hard..