Calories

wokko

wokko

New member
I need to know how many cals I burn so f someone could help with an estimate that would be good:) I work as a builder from 8am till 4pm and I also train after work. I'm 22 years old and weigh 72kg.
 
that doesnt help us with how much kcals you burn brother.
I could tell you my occupation and how long i train but does that help know how much i burn?
weight
Height
NEAT
Activity -- Training
Volume
Frequency
Cardio

All of these are factors too

i suggest you start here:

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Samurai Bro said:
^^ yes all of these are factors. plus you're nutrition protocol plays into what you're burning as well. what are your daily macros? depending on whether or not you're eating lots of fats or carbs, you might be burning through glycogen stores instead of stored fat (not to do with calories per se but has a major effect on thermogenic activity).
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This isn't true especially at rest. The body prefers FFAs while at or near rest and then the glucose/FFA amount varies upon O2:CO2 exchange.
 
Samurai Bro said:
^^ yes all of these are factors. plus you're nutrition protocol plays into what you're burning as well. what are your daily macros? depending on whether or not you're eating lots of fats or carbs, you might be burning through glycogen stores instead of stored fat (not to do with calories per se but has a major effect on thermogenic activity).
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Yeah these are factors I need help with. I don't know how many grams off each I should be consuming as I don't know yet whether I should be toning or building muscle! Can I do both? Haha
 
As bob said, lots of factors. In fact, too many to determine theoretically I find. Either you get it tested professionally (prohibitively expensive), or you find your maintenance by adjusting your intake and tracking everything until you hit it.
 
hewhoisripped said:
As bob said, lots of factors. In fact, too many to determine theoretically I find. Either you get it tested professionally (prohibitively expensive), or you find your maintenance by adjusting your intake and tracking everything until you hit it.
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^^^This^^^ The only way to figure out what you actually burn in a day is to track your calories and weight. Myfitnesspal.com is an extremely easy site to use to track your calories. An excess of 500 calories/day will make you gain 1 lb/week. Likewise, 500 calorie/day deficit will make you lose 1 lb/week. That is the first place to start. Everyone is different so the online calculators will give you an extremely rough estimate but the only way to know for sure is to track EVERYTHING you consume.
 
wokko said:
Yeah these are factors I need help with. I don't know how many grams off each I should be consuming as I don't know yet whether I should be toning or building muscle! Can I do both? Haha
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Toning = caloric deficit
building muscle = caloric surplus
pick one.
 
Thanks for the help guys. I have this myfitness pal and it's pretty decent minus the fact that it doesn't always track the macros in the foods iv consumed! All I need to know is if I have worn my heart rate monitor on different days based on what I'm doing that day I.e. Work day with no training or work day with training or doing nothing all day and I record the result after 24 hours wearing this monitor and get my calories burned then that's a start! Isn't it? For example I wore for 24 hours on a day off work and training and the results where 4000 calories burned! That is the amount off calories I should consume to maintain weight right? Obviously macros come into play as well which is still something I need to figure out but 4000 cals would be my maintenance yes?
 
Start at 4000
monitor scale/mirror for 2 weeks.
make adjustments (more or less kcals) as needed depending on what both show.
 
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