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royboy99
12-07-2007, 04:50 AM
Just had a question that I havent mananged to figure out yet.

I understand to ensure that metabolism doesn't slow down when you are dieting is to ensure that calorie intake isnt below BMR. Her BMR is ~1215 (weight 55KG, body fat 23.2%).

She is eating 5x small meals totalling 1400 calories. If she burns 400 calories in a cardio session does that mean she is going into "starvation" mode as total calorie intake is 1000 - ie 200 below BMR. Will this affect her metabolism or is this ok?

If she increases and does 2x cardio sessions ie burns 800, would this expedite the fat loss or would this be foolish when only eat 1400 calories worth?

She felt that she was putting on weight eating 1600cals even with doing cardio sessions, but didnt do it long enough to prove if this was the case.

krboyd7
12-07-2007, 05:23 AM
Putting on weigh at 1600 kcal/day?

Do your wifes daily calories all come from good healthy food sources?

royboy99
12-07-2007, 05:45 AM
Well she seems to think so, but only did it a week and said weight was going up so wanted to cut back calories. She feels she has a very slow metabolism.

Calories are all from good source
breakfast (400cal): oats + 1 egg on toast,
snack1(200cal): 12 almonds + apple,
lunch(300cal): lean meat (salmon) + salad,
snack2: (200cal) 1/2 peanut butter sandwich
dinner(300cal): veges + lean meat

krboyd7
12-07-2007, 06:55 AM
All foods seem good.

Are carbs all wholegrain? I would advise them to be.

One week is not enough to judge.

I got this from a site for you to calculate.

See below.

The Harris-Benedict Equation for calculating calorie needs.

Use the appropriate formula for men or women..

Men: BMR = 66 + (13.7 x W) + (5 x H) - (6.8 x Age) = Daily calories required

Women: BMR = 665 + (9.6 x W) + (1.8 x H) - (4.7 x Age) = Daily calories needs

Where:

W = weight in Kgs

H = Height in cms ( 1 foot = 12 inches, 1 inch = 2.54 cms)

Age = Years

An example for a 30 year old women weighing 80 (176 pounds) Kgs and 5 foot 6 inches tall would be..

665 + (9.6 x 80) + (1.8 x 168) - (4.7 x 30)

665 + 768 + 302 - 141 = 1594 calories per day!

royboy99
12-07-2007, 07:24 AM
Thanks for that. Yep shes eating wholegrain. According to the equation her BMR is 1307.

Unreal
12-07-2007, 08:53 AM
Stop using equations and start tracking. It is the only accurate way. The equations may give you a general idea but if you want to know her caloric needs then track her weight/diet for a week or two.

krboyd7
12-07-2007, 09:18 AM
Use http://www.fitday.com to track daily calories for a few weeks and monitor body weight.

Built
12-07-2007, 09:31 AM
You can get ripped to shreds eating junk, and fat eating healthy food choices.

Dieting on very low calories and five meals a day might be uncomfortable - I might suggest fewer meals so they're more satisfying.

Diet link in my sig might help you help her. Ignore equations - they really only fit population averages, not individuals. The only thing they're good for is to judge if her metabolism is totally screwed. If her average calories over a week (as tracked by fitday, while eating at what she perceives is maintenance) is profoundly different from her calculated maintenance, I'd suggest following up with a really thorough thyroid profile with her doctor.

royboy99
12-10-2007, 08:43 AM
Thanks, we both are going to start tracking in fitday. Nice site.

Built - what is your fat percentage in the profile pic? Abs look very fine indeed.