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MaN BoObES
10-19-2004, 10:43 AM
I need help counting my caloric intake. I saw someone with a chart that showed how many calories they took in with what they ate. I have no clue if im taking in to many or to little calories. Im trying to loose weight, not gain it. I just weighed myself this morning and im at 235! I was at 225 in september. Im really getting upset at this.

Is there a guide or website that will show me what im taking in? How many calories of certain food groups is good/bad?

Ğragons
10-19-2004, 11:43 AM
www.fitday.com

MaN BoObES
10-19-2004, 09:41 PM
is there anything where you don't have to download it or pay for it?

Zearoth
10-19-2004, 09:44 PM
www.fitday.com

:withstupi

The online version of Fitday is free. Look aruond for a register link, and you can go from there.

Ironman_1964
10-19-2004, 09:59 PM
http://www.nal.usda.gov/fnic/foodcomp/srch/search.htm

Use the listed sited along with a food scale.

Vido
10-19-2004, 10:06 PM
is there anything where you don't have to download it or pay for it?

a piece of paper and a pencil

AzBboy
10-19-2004, 10:20 PM
as far as stating that u dont know if you are taking in too little or too much calories, have u figured out how much calories u should be eating each day to reach your goal? if not, go to front page, then on the left find sports nutrtition and diet, then go to sports nutrition and diet archive, then go to page 2, then find the article entitled dieting basics. get ready to do some math, get paper and pencil, it will tell u exactly how much cals u need a day and from what sources, that article is a big help.

Dirt
10-19-2004, 10:50 PM
The best way for you to start out your diet, is to track your calories for a week, see how much you're eating per day. Obviously since you're gaining weight you are eating above maintenance. Once you get your caloric intake for the week average it out per day, now start subtracting a specified number of calories off per week and chart your progress. Ideally you want to be losing about 1-2lbs per week at most, but the key is to start slowly and work your way down. Ie. If your maintenance calories are 5000 cals a day right now at the start of your diet you would want to start with maybe 4250-4500 cals a day and taper that down slowly to maybe 3750. Then from there you have to guage how your progress is going and adjust up or down depending on how quickly you are losing weight.

MaN BoObES
10-20-2004, 11:45 AM
axboy thanks for that info. This is what i've come up with.
66 + [6.22 x 230lbs] + [12.7 x 72] - [6.8 x 24] = BMR (2084.6)
So now i need to find my cals.
2247.8___ (BMR) x _1.3___(activity rating/see below) = AMR (total calories per day)

2922.14 cals a day. Doesn't that sound to low?

geoffgarcia
10-20-2004, 12:06 PM
2922.14 cals a day. Doesn't that sound to low?low for what?
that number represents a ballpark estimate on what your body needs to maintain its current activity levels neither gaining nor losing weight.

3500 calories = 1 pound
so if you want to gain a pound per week then add 3500 calories per week to your diet and the opposite to lose that much.

Vido
10-20-2004, 12:42 PM
3500 calories = 1 pound

3500 calories = 1 lb of fat, not muscle. Muscle contains less calories, I think it's something like 600. That being said, if you only take in 86 cals above maintenance every day (for a total of 600 for the week), you probably aren't going to gain a lb of muscle because our bodies are not 100% efficient.

ryuage
10-20-2004, 03:04 PM
I thought a lb of muscle was more along 2400 calories in 1 lb

Vido
10-20-2004, 06:03 PM
I'm not totally sure, 600 seems to be the number that pops into my head, but I could very well be wrong.

MaN BoObES
10-20-2004, 09:41 PM
ok so my body is needing around 2922 to survive. so if i wanted to lose weight i need to figure out what i eat first in order to make changes. trying to figure this stuff out is so confusing.

txterry
10-20-2004, 09:49 PM
Whatever method you use, website, software, PDA or paper; make sure you record *everything* you put in your mouth. There is only one exception - water. There should be no cheating foods or days.
Ive been keeping track of my calories and activity like this for the last 2 weeks and the weight is coming off exactly as predicted.

Vido
10-21-2004, 11:44 AM
ok so my body is needing around 2922 to survive. so if i wanted to lose weight i need to figure out what i eat first in order to make changes. trying to figure this stuff out is so confusing.

You need to burn an extra 3500 calories/week and assuming 100% efficiency in the body (which is probably not the case) you would lose 1 lb of fat. So you need to take 500 calories off of your maintenance number OR burn an extra 500 calories/day through increased activity. I always recommend the latter, so that one avoids the problem of his metabolism slowing down.

SecretAsianMan
10-21-2004, 08:17 PM
Wow... it says that I need 1700 to survive and another 1100 just because my "lifestyle" of school is "seated with some movement". 1 hour of heavy weight lifting uses 400 calories. This totals to about 3200... Yet I'm cutting with 1600 calories a day... By these calculations I should lose 3 pounds a week... Should I eat more calories to slow my weight loss? I never imagined that I use 3200 calories a day.

Vido
10-21-2004, 09:47 PM
Wow... it says that I need 1700 to survive and another 1100 just because my "lifestyle" of school is "seated with some movement". 1 hour of heavy weight lifting uses 400 calories. This totals to about 3200... Yet I'm cutting with 1600 calories a day... By these calculations I should lose 3 pounds a week... Should I eat more calories to slow my weight loss? I never imagined that I use 3200 calories a day.

Is what you are doing right now working? If so, keep doing it, but don't go too much lower on the cals, that's already quite low.

MaN BoObES
10-21-2004, 09:56 PM
OK so I need to drop down to 2400 cals to start seeing any weight loss? I can do that if i can get to the gym when its open. I just get on a bike and ride for upwards of an hour and burn close to 500 cals.

It just doesn't help that i sit on my ass at work for 8 hours and have crappy dinners. I really need to adjust my eating habits.

MaN BoObES
10-22-2004, 11:06 PM
Can anyone recommend any books to read? I was hoping to find something at b&n that would have a list of how many calories are in each type of food.

ryuage
10-23-2004, 04:09 AM
just go to www.fitday.com but if you insist on a book you could try corrie netzers book of food counts