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Basic advice on figuring my calories .. I am starting today
Okay, I have read the book New Lifting for Women (just finished last night) and I am very excited to get started!
I have been cruising the forums and trying to glean information. What I SILL am at a loss for, is how to figure out what my calorie counts should be per day?!
I know it is silly, and the info is probably staring me right in the face, but I just can't seem to get a firm number.
My stats: I am 32 y/o female, 160 lbs, size 12/14 dress right now, and five feet tall (no inches lol)
I am fairly active in normal life (work in a restaurant) but have no real background with lifting (where I knew what I was doing).
Tonight when I get home, I am going to start the log, and try to get everything situated, including organizing my workout journal to take to the gym and watch the videos of exercises to make sure i understand how to do them.
SOOO can someone please be kind and point me in the direction of how many calories to take in per day????
Thank you so much, and HI to everyone, as I plan on being an active member!
Katydid, whatever number you start from do not forget that this is a test number for how your body responds. It could be low or high, but measure at the start of your project, eat the assigned calories for 2 weeks, assess and then decide how to move on. Nothing is an exact science here even though numbers may help figure things out.
High enough to risk... or high enough to not risk?
I suspect you meant the latter.
Latter. For a starting point. If she needs more, she can always adjust, but it isn't so low that I'd worry about not being able to accomplish the workouts. I also personally prefer to see results immediately after starting a diet. Instant feedback tends to remind me that weightloss is doable and that my body isn't crazy... but then again, that is me
Katydid, whatever number you start from do not forget that this is a test number for how your body responds. It could be low or high, but measure at the start of your project, eat the assigned calories for 2 weeks, assess and then decide how to move on. Nothing is an exact science here even though numbers may help figure things out.
Thanks. Okay, that is the basis I am going to work from for a starting point. I just did my first day with calorie deficit today (logged in onto my training journal)
I do well with structure and I'm really excited about all this!
So in NROL4W you do not eat back the calories you burn in exercise, correct? Some sites i use will tell you if you set your calories at light activity then you track your exercise and eat back wht you burned.
If you have your calories set to active or very active you don't eat back calories because they are figured into the total.
On here my nonworkout days says to eat 1664 and workout days 1847 or something lke that. It seems high to me. I think i will just stick to the 1664 and unless i burn an excess amount of calories just let it be. Anyone follow me here? thanks
Some days I'm at a deficit from eating lesss. Those work. Other days I'm at a deficit solely through exercise. Those work too. Other days I'm at a caloric surplus. Those aren't really on-target, but as long as I have bigger deficits, I can get away with it.
For fat loss I treat most of the work as the diet, and the exercise is just gravy. fat loss gravy.
So in NROL4W you do not eat back the calories you burn in exercise, correct? Some sites i use will tell you if you set your calories at light activity then you track your exercise and eat back wht you burned.
If you have your calories set to active or very active you don't eat back calories because they are figured into the total.
On here my nonworkout days says to eat 1664 and workout days 1847 or something lke that. It seems high to me. I think i will just stick to the 1664 and unless i burn an excess amount of calories just let it be. Anyone follow me here? thanks
No you do not eat your calories "back". The calorie allotment takes your exercise/activity level into account.
No you do not eat your calories "back". The calorie allotment takes your exercise/activity level into account.
Ok thanks for clearing that up for me. The bad thing is on days i ride my bike or run I'm going to have a huge deficit but i guess i can just make sure I eat at least enough back to have 1200 calories.
In practice you do "eat back" your weight training calories - that's the basis of the higher intake level on training days. However, you don't count days with cardio as training days so on those days, yes, you will have a bigger deficit. But then if you are intent on following the plan as outlined in the book you won't be having many hard cardio sessions.
On the other hand, if you are only following the workout plan and doing what you want for cardio (as hard or often as you want), then eat more if you don't want a big deficit.
Basic advice on figuring my calories .. I am starting today
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