Today is a rest day for me. I don't know why but sometimes I feel guilty for taking rest days. I feel like If I'm not training I'm losing out. However, I do know how important these rest days are to staying injury free. I am really excited to move full steam ahead with my training and diet plans on Monday. With all the physical activity I will be doing my daily calorie intake will need to be higher. How much higher? Keep reading...
Right now my goals are to still drop weight or "cut" as we say. The art of losing weight is about burning more calories then I consume.
There is a very careful balance between losing fat and burning muscle. With all the physical activity I will be doing in my training it's important for me to make sure to consume enough calories to sustain the level of energy my body needs but not too many that I halt my weight loss progress. So how do I figure it out? Well, there are several methods used today to figure out what we call your BMR (Basal Metabolic Rate) which is the number of calories you would burn if you did nothing but sleep all day. The more common method used to calculate your BMR is called the Harris Benedict Formula...
BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs).
Right now my weight in Kgs is 102.5 and my height in cms is 177.8 and my age is 33. The formula to calculate my BMR would be...
=66 + (13.7*102.5) + (5*177.8) - (6.8*33)
=66 + (1404.4) + (889) - (224.4)
=66 + 2069
BMR = 2135
Good conversion site... Online Conversion
Not done yet. Now I need to figure out the amount of energy I burn through activity and this chart helps me to do that.
1. If you are sedentary (little or no exercise) – BMR X 1.2
2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725
5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.
Because my training plan is extra active I'm going to follow number five which tells me to take my BMR (2135) and multiply that times 1.9.
2135*1.9 = 4056.5 Calories
So, 4057 is the number of calories I need per day to maintain my current weight. Well, I don't want to maintain my current weight as I mentioned above I want to continue to lose weight. So, the question now is how many calories do I take off in order to burn fat and not muscle? The recommended amount of weight loss per week is 1 to 2lbs max. I would actually like to lose 2 pounds a week and to do that I need to understand that 1 pound of fat is equal to 3500 calories. So, for me to lose 2 pounds a week I need to take 3500*2 divided by 7 days.
3500*2 = 7000
7000/7 = 1000
To lose 2 pounds a week I need to subtract 1000 from my maintenance level (4057).
4057-1000 = 3057 calories
So whats all this junk mean? I just figured out that in order for me to continue to lose 2 pounds a week at the level of activity in my training plan I need to consume 3057 calories a day. That's my magic number!! If I consume below that number I risk the chance of burning muscle instead of fat. There is no "magic pill" or "potion" to lose weight it's all about calories in and calories out. If you consume to many calories your weight will go up, it's that simple.
If you've been on a diet for a while and your frustrated that you're not seeing results I challenge you to record your daily calories. You may be consuming more then you think. Use the formula above to figure out what your intake level needs to be and follow that number. Speaking of numbers here are mine from today.
Carbs: 266g (53.01%)
Fat: 62g (27.80%)
Protein: 104g (20.73%)
Saturated Fat: 14g
Water: 128 ounces
Now that you have a good idea how many calories you need to consume the next thing we have to figure out is where do we get those calories from? What are Macronutrients? Stay Tuned....
Jason the Running Man - OUT