more math
Espi and all,
I think I caclucated my math incorrectly for my first 4 weeks of OPT for Fatloss. I wonder if you could check my math... especially for weeks 5-8 which I've just begun
BMR = 1399 (rounded up to 1400); age 63
Harris Benedict Formula
Weeks 5-8:
30% deficit, would be 1372 calories: does this look correct?
6 days a week exercise (4 resistance, 3 cardio)
I chose 1.4 as my calorie target; I'm working moderate, but 6 days a week. Is 1.55 too high?
1.2 x 1400 = 1680cal x .70 = 1176cal
1.375 x 1400 = 1925cal x .70 = 1348cal
1.4 x 1400 = 1960cal x .70 = 1372cal MY TARGET ???
1.55 x 1400 = 2170cal x .70 = 1510cal
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I think Weeks 1-3 was incorrect:
6 days a week exercise (4 resistance, 3 cardio)
It looks like I chose range of 1.4-1.55 as my calorie target;
I'm working out moderate, but 6 days a week. Is 1.55 too high?
Ahhhh, I think I chose 1.55, probably should have chosen 1.4
1.2 x 1400 = 1680cal x .65 = 1092cal
1.375 x 1400 = 1925cal x .65 = 1250cal
1.4 x 1400 = 1960cal x .65 = 1274cal
1.55 x 1400 = 2170cal x .65 = 1410cal
My average calories eaten for the 3 weeks was 1489, even higher than the 1.55. My daily average deficit was 725, still a good deficit, but maybe not enough for fatloss, and I doubt I was at 1.55 burn multiplier.
And I think week 4 was even more incorrect;
It was a rest week, and I think I did 40% deficit of an exercise week instead of 40% of a rest week. I ate 1131 calorie average
1.2 x 1400 = 1680cal x .6 = 1008cal
My daily average deficit even in rest week was 896 cal.
So I should have eaten only 1008 cal/day???? UGH
Is that correct?
Well, I'll do it better on the second time that I do my 12 week OPT for Fatloss. My goal is reach goal weight of 145 by the end of the 2nd round of 12 weeks.
lots and lots of NEAT
thanks for any input.
SUMMARY:
I think beyond the math, I did have a 750-850 cal deficit. But
1. I wonder if 1006 calories for a "rest" week is just too low
2. Since my scale fat loss is only 1 lb in 4 weeks, maybe I should take it as low as possible that I can stand
or.
3. It's better to have it (calories eaten) as high as I can and still lose weight
4. What multiplier do you choose? 1.4?
thanks,
(sorry this was a bit unclear, but I'm rushing it off from work)
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