Noob question about calories

  1. Noob question about calories


    Hi, I apologise in advance for the question, my brain can't process anything I've read so I thought I'd ask first hand.

    I'm trying to lose a bit of fat as well as get fit, so I'm aiming for 1200-1300 calories per day.

    I burn 400 calories 6x a week at the gym.

    Should I therefore be eating 1600 (adding to my cals that which I have burnt off at the gym) or still aiming for 1200-1300?

    I've been generally allowing myself to eat up to 1600 and I've got to say, my weight is not budging, but I'm assuming this is because I'm doing a lot at the gym. I'm wondering if gym + 1200 will be more effective.

    Thanks for any response and apologies again because I should know this!


  2. Quote Originally Posted by MalloryK View Post
    Hi, I apologise in advance for the question, my brain can't process anything I've read so I thought I'd ask first hand.

    I'm trying to lose a bit of fat as well as get fit, so I'm aiming for 1200-1300 calories per day.

    I burn 400 calories 6x a week at the gym.

    Should I therefore be eating 1600 (adding to my cals that which I have burnt off at the gym) or still aiming for 1200-1300?

    I've been generally allowing myself to eat up to 1600 and I've got to say, my weight is not budging, but I'm assuming this is because I'm doing a lot at the gym. I'm wondering if gym + 1200 will be more effective.

    Thanks for any response and apologies again because I should know this!
    You answered your own question right here^^
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  3. First, I suggest you calculate your TDEE (Total Daily Energy Expenditure). It calculates in your activity level, weight, and height and makes crunching numbers a lot easier:

    http://www.shapefit.com/basal-metabolic-rate.html

    Once you know your TDEE you can create a deficit. The idea is to gradually decrease calories once weight loss stalls. To start off, the guideline says to reduce your TDEE by 500 calories.

    1200-1300 calories daily is very low, especially if you're killing it in the gym 6x a week. Also, what do these 1200 calories consist of, what is your diet like?

    Lifting weights is also great addition to any workout routine if you're not already doing it. Hope that helps.
    Squats do a booty good.
    •   
       


  4. Gokix thank you very much, that was useful to read!

    So basically my TDEE = 2114

    Therefore to cut the 3500 per week I should be eating 1614 cals.

    Based on the fact I've been doing this, I'm going to try cutting a further 200 for a week and see if it has any effect.

    Thanks for the help

  5. You are welcome.

    Quote Originally Posted by MalloryK View Post
    Gokix thank you very much, that was useful to read!

    So basically my TDEE = 2114

    Therefore to cut the 3500 per week I should be eating 1614 cals.

    Based on the fact I've been doing this, I'm going to try cutting a further 200 for a week and see if it has any effect.

    Thanks for the help
    Squats do a booty good.

  6. Quote Originally Posted by MalloryK View Post
    Therefore to cut the 3500 per week I should be eating 1614 cals.
    As a general rule of thumb try get your macro nutrients to 40%C/40%P/20%F, which would be: 162g Carbs, 162g Protein and 36g Fat. If you're not seeing your weight budge, maybe you need to have a cheat meal or re-feed to put your body back into 'fat burning mode' you could say.
    Current: 74kg @ 10% bf Bench: 80kg x 4. Squat: 130kg x 6. Deadlift: 165kg x 6.
    Goal: 78kg @ 6% bf Bench: 1RM 110kg. Squat: 147kg x reps. Deadlift: 185kg x reps.
  

  
 

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