Hack my caloric intake

Answered on August 19, 2014
Created January 13, 2012 at 12:00 PM


I'm trying to guess my caloric intake for maintenance and fatloss on CKD diet but I'm not sure how to determine my activity level. 176 lbs male, 33 yrs, 8 hour office work, mostly sedentary without taking workouts into account.

Work outs while on CKD:

mon - 1hr run@75-80% heart rate + 30 min walking

tue - 1.5 hour full body depletion workout 12-15 reps (squats, bench, deadlifts, military press, rows, curls...all done with free weights)

wed - same as tuesday

thu - 1.5hr bike ride@75-80%

fri - 1hr full body tension workout, 6-10 reps + 30min bike ride@75-80%

sat - same as monday

sun - 1.5 hr power workout 3-5 reps oly lifts + 30min bike ride@75-80%

Carb up days will be fri and sat. So for maintenance, should I use basal rate x 1.5? Then for fatloss remove 500 calories on low carb days and eat at maintenance on high carb days?



on January 13, 2012
at 02:56 PM

As ex triathlete and marathon runner i see running/biking as recovery :).



on January 13, 2012
at 02:07 PM

When do you recover from all this?!

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2 Answers



on January 13, 2012
at 02:17 PM

A rough guess would be to aim for 3000 calories, but there's so many variables so I wouldn't recommend committing to that religiously. You really need to use data more specific to you and your fitness level.

Option A: Get a heart rate monitor that can give a more accurate measure of your calorie burn during your different exercises. Wear it nonstop for a week or two if you like, it's going to be more useful than guessing at 1.5x(generic basal rate). Not much point doing all that effort if you ask me if you end up significantly over or under eating.

Option B: Listen to your body. If you are sticking to good foods then it's unlikely that you will overeat. If you eat well after working out, and otherwise eat in small portions so you can stop if full rather than binging, then you should be pretty well set. Easiest option to check fatloss will be waist circumference - if it's not going down then try and stretch it out between meals and test how hungry you are. But you can't push it too much otherwise you'll be unable to exercise as well the next day. But like I said, I'd be surprised if you weren't doing well just based on whether you really need to eat.



on January 13, 2012
at 06:21 PM

You'd get the most accurate read by feeding everything you just listed into the calculators of a site like http://www.caloriesperhour.com/index_burn.php which would generate a pretty exact estimate for every day.

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