March 31, 2010


Since I'm looking to cut calories -- at least for awhile -- I figured it might be wise to calculate how many I need. According to the calculating tool at NutritionData, as a sedentary male that lifts weights vigorously for about 30 minutes a day (actually 60-70 minutes 3x a week, but that's as close as I could get with the tool), I need roughly 2925 kc/day to maintain my current weight.

Per week, that's: 2925 kc * 7 = 20475 kc

According to S.P.E.E.D. (to be reviewed soon, I'm still reading it), I need to create a deficit of roughly 20 to 40% below my maintenance quantity to shed additional pounds.  Since I haven't been losing lately, I suspect that I underestimated my normal intake in the prior post.  I'd wager that I've probably really averaged about 3000 kc/day for most of the past two months, higher on some days, lower on others.

For comparison's sake, a 20% reduction would give:
Daily: 2925 kc * 0.8 = 2340 kc
Weekly: 2340 kc * 7 = 16380 kc
Deficit per week:  20475 kc - 16380 kc = 4095 kc = 1.17 lb fat

And 40% would be:
Daily: 2925 kc * 0.6 = 1755 kc
Weekly: 1755 kc * 7 = 12285 kc
Deficit per week: 20475 kc - 12285 kc = 8190 kc = 2.34 lb fat

(the mathletes in the audience will note that the second deficit calculation is redundant, since all the values are simply doubled from the first, I include it for completeness)

Since I'd rather lose faster than slower (who wouldn't?) and I consider 2.34 lb a safe rate to lose at, the question becomes how best to maintain a roughly 1755 kc/day intake, and whether I could/should lump more calories into some days and none into others.  I'll have to experiment with both approaches and see which causes me less anguish.

Posted by: leoncaruthers at 02:00 PM | No Comments | Add Comment
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