Hi guys, i know there have been a few questions regarding calories but i need to ask a specific one please. I havent calorie/carb etc ..counted for about 12 months, i was eating in the region of 80-100g of carbs last time i bothered to check. I eat a lot more at weekends as i have we have a family pig out night (im not perfect haha) ..Anyway, after a brief chat with someone last week it got me curious so i had a look at paleo track. I did a two weeks ago & two days this week, my first one i consumed 1369 calories,(79g protein, 56g fat, 142g carbs) yesterday was 1299 calories(113g protein, 60g fat, 37g carbs) & today i consumed 1376 cals (118g protein, 86g fat, 28g carbs)...I know the last two were veeeery low carb but its just the foods i like, i had a lambs heart & fish day i dont actually avoid carbs. anyhow, the thing that is bothering me is my caloric intake! im worried its too low, im moderately active, in good shape appearance wise, i feel great, have gained muscle & eat heart, kidneys, bone broth etc. i dont think im doing too bad nutrition wise but im worried im not getting enough calories. im 5'11 & 77kg & have good lean muscle. thanks in advance for your answers.
asked bysuperdad (925)
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on November 07, 2012
at 03:28 PM
The correct answer isn't that you shouldn't count calories, but that it's impossible to count calories.
You can estimate how much you eat, based on the weight of your food and the multitude of calorie charts - but those estimates are very imprecise. The FDA standard on food labels is that the numbers be within 20% of the actual value, 95% of the time. And in compliance tests, companies fail to meet that standard, about 25% of the time.
If you're stable at 2000 calories/day, a 20% error is 400 calories/day, or about forty pounds a year.
And you have no idea how much you burn, unless you live your life in a whole room calorimeter.
So just stop worrying about it.
Focus on long-term weight and body composition changes. How is your weight, and your lean weight, changing, from month to month?
Forget about counting calories.
on November 06, 2012
at 09:55 PM
I personally like the katch-mcardle formula because it takes into account body fat percentage. the forumla is: BMR = 370 + (21.6 x Lean Body Mass in kg). Then, to get your daily caloric need, you just multiple that number by one of the numbers below (based on your exercise level).
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.)
on December 21, 2012
at 09:41 AM
I think the point about good calories versus bad calories is important, and I plan on adding a few articles/videos about “clean” eating and how it makes calorie control much easier. Clean eating and calorie control go hand in hand. Thanks for your information. Visit here