SETTING YOUR CALORIE DEFICIT If you are trying to lose some excess body fat quickly before beginning serious training for an event, you should aim to consume 300-500 fewer calories per day than your body needs to maintain its current weight. Step 1: Calculate calories burned during exercise. Add up to the total number of hours you train in a typical week and divide that number by seven to yield the average number of hours you train daily. Next, multiply this number by your body weight in pounds and the average number of calories you burn per hour of training. The average number of calories you burn per hour of training is influenced by YOUR SPEED. Use this table to get the appropriate multiplier. Training Speed: Calories per pound per hour Slower: Bike 13 MPH, Run 11:00/mile 4 Average: Bike 17 MPH, Run 9:30/mile 5 Faster: Bike 20 MPH, Run 7:00/Mile 6 The result of this calculation is the average number of calories you burn through activity daily. e.g. You train 1.4 hours daily, weigh 150 pounds, and have ave speed 17-18MPH (1.4x150x5)= 1050 calories per day in workouts. Step 2: Calculate calories burned outside of exercise VisitBmrcalculator.org and enter the info requested to get and estimate of your basal metabolic rate (BMR), or the numbers of calories your body burns per day at rest. Take this number and divide it by 24, then multiply the numbers of hours per day that you do not spend working out. E.g. BMR is 1608 calories per day, you work out 1.4 hours per day, which means there are 22.6 hours of the day when you are not working out. In this case, your adjusted BMR is (1608/24x22.6=) 1514 calories. Use this table: Activity Level (outside of exercise) Multiplier Nonphysical job & lifestyle 1.15 Nonphysical job & somewhat active lifestyle 1.2 Physical job and active lifestyle 1.3 Then your total daily calorie burn outside of workouts is approximately (1514x1.15=) 1741 calories Step 3: Add your non-exercise and exercise calorie totals To determine the total number of calories you burn daily, add together your average daily exercise calories burned and your calories burned outside of exercise. Sum is (1741 + 1050=) 2791 total calories you would need to consume daily to maintain your current weight. Step 4: Subtract your target calorie deficit from your weight maintenance calorie target. The total number of calories you should aim to consume daily during a weight-loss quick start is equal to the number of calories you would need to eat daily to maintain your current weight minus your chosen calorie deficit. Remember 300-500 calories is deficit range. You choose 400, then you should aim to eat 2391 calories (2791-400) per day during your weight-loss quick start.
Posted on: Fri, 09 Aug 2013 18:55:32 +0000
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