Last week I was punching numbers...how many calories I should be eating is always tricky. To few and you end up eating everything in site or your body starts using your muscle as fuel because it thinks it's starving. To many and you either stay where you are or put on weight. So I sat with my computer and calculator and tried to make sense of all this craziness.
Here is what I came up with:
I used the equation from Trainer Momma's Post
Since I don't seem to have a problem putting it all out there my numbers look exactly like this.
(10*82.55kg) + (6.25*172.7cm)-(5*37)-161=1558.875 this is what I need to sustain life
then I used the lowest PAL number 1558.875*1.2=1870.65 Maintain with no exercise
then I used moderate 1558.875*1.375=2143.45 with an exercise burn of 273 calories
Now I want to loose weight so I took 500 calories off of each (that is for a 1lb loss per week)
My range looks like this 1370-1640. Totally reasonable.
Now why do I want a range.
First: I do not workout every day. Before this challenge I workouts 3-4 times a week. Now I'm 4-5 and on a really good week 6 days but most weeks it's more like 4.
I want to know what my low end of the range is because I don't want to be eating an extra 273 calories that the equation thinks that I'm burning off on days that I don't workout. Do you? If you're using a single number based on the average number of workouts you're doing a week you end up eating more on days that you don't workout and that seems to me like you're canceling all the hard work your doing on the other days.
Now, I didn't increase my PAL number because I'd like to take the days that I may get more than 273 calories burned in my workout as extra calories burned. I'd love to lose more than one pound a week. Two pounds would be awesome but I'm not going to take 1000 calories off of what I need to eat each day. That's just not enough food. It also means that if I have an extra hard workout day and I burn closer to 800+ calories I can add some more food into my diet that day. Each PAL increment on the example Trainer Momma showed us increase your burn rate apox. 270 calories.
I did this exact math problem on a weight loss of 20lbs. Something I think is attainable and not unrealistic. That range is 1750-2006 calories or 1251 to 1506 calories to continue to lose weight. That's only a 120 calorie difference.
I hope this helps some of you who may be having questions about what calorie range works best for you. I've used many different equations some I feel to lenient some to strict. I find this is a good range for what I'm trying to do.