Asking for help:

[Pauly-Walnuts]

OK, I am trying to balance my net cals at the end of each day. The part I can not find for the life of me is how to figure out how many cals I burn sitting at my desk 8 hours a day and sitting around at home. I know it's not a lot but I'd like to be as accurate as possible. I am hoping to get legit answers and from people who have suceeded. Trainers or fit people please help an old fat guy out.

[Fifty+]

OK, I am trying to balance my net cals at the end of each day. The part I can not find for the life of me is how to figure out how many cals I burn sitting at my desk 8 hours a day and sitting around at home. I know it's not a lot but I'd like to be as accurate as possible. I am hoping to get legit answers and from people who have suceeded. Trainers or fit people please help an old fat guy out.



Unless you're planning on developing a nutrition plan based on zero activity, the answer to your question is relatively usless. Google Body Mass Index (BMI). You will find calculators to determine your BMI at different activity levels....what are you going to do with this information?

[crupiea]

Dont waste you time tryting to figure it all out because you really dont need to.

-Just find a target calorie level to shoot for and eat just that much everyday and be consistant.

- Do cardio one day and weight the next with a day off every week so 3 and 3.

- Monitor your progress on the scale, in the mirror and measurements.

Thats it. Just do the same thing all the time and you will see success. If you arent losing weight the first week and you are being honest and accurate with your calories which I assume you are, then lower them by 200 per day and repeat.

[Wildtim]

OK, I am trying to balance my net cals at the end of each day. The part I can not find for the life of me is how to figure out how many cals I burn sitting at my desk 8 hours a day and sitting around at home. I know it's not a lot but I'd like to be as accurate as possible. I am hoping to get legit answers and from people who have suceeded. Trainers or fit people please help an old fat guy out.

This would be called your base metabolic rate on any of the online calorie planners like fitday.com

[Pauly-Walnuts]

I track cals now on livestrong.com. I use the cals consumed and then deduct the workouts for net cals. Seem like I eat too little as I result in about 900-1200 cals at the end of each day. I feel fine and have been doing this for 6 weeks. Been working out for 14 weeks. I was just looking to really get into a proper diet. I thought maybe I was eating too little but I feel fine.

6" 232 or maybe less now?

[Pauly-Walnuts]

This would be called your base metabolic rate on any of the online calorie planners like fitday.com


Thx for the info. It says my BMR is 2186. Does this means I burn 2186 without doing crap? So this plus my workouts would be like 3100 cals burnt or more. I eat about 2200 cals per day, that means I'm negative 900 per day. Should I not be starving? Sorry if this is dumb to you guys but nutrition is pretty new to me.

[ardsranger]

I started using a Iphone app, Lean ME.
its great, it will help ya with met. rate and how many cals you burn a day. If ya take the time to fill in your "exersices" and stuff you do daily.
www.leanme.net

[Fifty+]

Thx for the info. It says my BMR is 2186. Does this means I burn 2186 without doing crap? So this plus my workouts would be like 3100 cals burnt or more. I eat about 2200 cals per day, that means I'm negative 900 per day. Should I not be starving? Sorry if this is dumb to you guys but nutrition is pretty new to me.

No.

http://www.ehow.com/how-does_4574313_calories-do-burn-doing-nothing.html

[Pauly-Walnuts]

"How Many Calories Does a Man Burn By Doing Nothing?
To begin with, the definition of an average "man" here will be a man who stands 5' 10" tall, is 30 years of age, weighs 150 lbs, and has a normal build. The definition of "doing nothing" can also vary. For example, an average man who is sleeping in a reclined position will burn roughly 61 calories each hour, or 1464 calories in a day. That same man would, sitting around watching television, burn 68 calories per hour, or 1632 calories in a day. If the man were to spend his time sitting down and reading, however, he would burn 88 calories per hour, which translates into 2112 calories in a day. "

I'm confused, it says you burn while doing nothing or very little but you do not calculate this into your nutrition?

[freebirdmac]

You're really making this entirely too complicated. Your maintenance cals are around 3300. Deduct 500 for fat loss, add 500 for muscle gain. Stay at constant cals for 3 weeks and assess. Make adjustments based on progress. Use the mirror, progress picts, the tape measure, and how clothes fit. Do not use the scale.

[Fifty+]

"How Many Calories Does a Man Burn By Doing Nothing?
To begin with, the definition of an average "man" here will be a man who stands 5' 10" tall, is 30 years of age, weighs 150 lbs, and has a normal build. The definition of "doing nothing" can also vary. For example, an average man who is sleeping in a reclined position will burn roughly 61 calories each hour, or 1464 calories in a day. That same man would, sitting around watching television, burn 68 calories per hour, or 1632 calories in a day. If the man were to spend his time sitting down and reading, however, he would burn 88 calories per hour, which translates into 2112 calories in a day. "

I'm confused, it says you burn while doing nothing or very little but you do not calculate this into your nutrition?



No, this is not a Jenny Craig web-site. The physical activities of our forum members is far beyond that of exerciseless America. Your body requires fuel to keep it going even when watching TV...so what? The majority of people bodybuilding are viewing calories at a completely different level then your question implies. Since doing "nothing" produces "extremely little", very few people incorporate calories used at a zero activity level.

[Pauly-Walnuts]

No, this is not a Jenny Craig web-site. The physical activities of our forum members is far beyond that of exerciseless America. Your body requires fuel to keep it going even when watching TV...so what? The majority of people bodybuilding are viewing calories at a completely different level then your question implies. Since doing "nothing" produces "extremely little", very few people incorporate calories used at a zero activity level.


LOL, I did not think it was a Jenny Craig website. I am just trying to understand what I need to do. I can get big quick , no problem. But I've never got lean and big. If I knew these answer I would not ask fellas.

[Fifty+]

LOL, I did not think it was a Jenny Craig website. I am just trying to understand what I need to do. I can get big quick , no problem. But I've never got lean and big. If I knew these answer I would not ask fellas.



It is much easier to drop weight then it is to add muscle mass. It is easier to choose one immediate direction over two. Time is a factor in both. You can simply develop a healthy nutrition plan and workout strategy and reshape your physique over time. If you have a short term goal of hitting by July 1st., then you need a different strategy. What exactly is your goal?

[Pauly-Walnuts]

It is much easier to drop weight then it is to add muscle mass. It is easier to choose one immediate direction over two. Time is a factor in both. You can simply develop a healthy nutrition plan and workout strategy and reshape your physique over time. If you have a short term goal of hitting by July 1st., then you need a different strategy. What exactly is your goal?

That makes sense. I'm not set on "weight loss" as I am getting into shape. If I weigh 225 lbs with a 34" or less waist line I'd be cool. I'd like to have my body fat under 16% too. I realize at some point I'll have to cut if I want to have that shredded look. Feel free to correct me, I DO appreciate your time and advise. You look great by the way (non homo).