NROL Confused about calories

BCWhite · 08-14-2008, 05:09 PM

I am confused about calories, maybe it's just trying to hold onto prior learning. Using the NROL formula I come up with 3133.5 calories for maintenance. That's with my weight of 211, 37 years old and somewhat active. I want to lose about 10% bodyfat. I went to fitday and put my desired fat loss and macros in and it gives me 2113. So which should I follow? Or should I go in between?

Lost Dog · 08-15-2008, 02:53 AM

Sounds like fitday is giving you the calories with the deficit.

maxattack · 08-15-2008, 07:11 AM

Everyone is different when it come to metabolism and calorie intake. I would not use the fitday number personally. Track how much you usually eat during a normal day and compare it to your calculated maintenance number.
If you have been way undereating for a while, then you may benefit from gradually increasing your calories after you start exercising.
If this isn't the case or you have been maintaining while exercising, then just lower your intake some and/or increase your activities to burn more.

Lost Dog · 08-15-2008, 12:27 PM

The fitday number is based on your loss goal and the timeframe you put in. If you are asking for 2lbs a week, it will tell you about 1000 below maintenance. I did my numbers with a variety of methods/formulas and fitday is right in there.

What does the NROL formula do? Give you maintanence or the amount to eat to lose fat?

BCWhite · 08-15-2008, 01:13 PM

It gives me maintenance calories. Your right about the fitday formula. I said I wanted to drop so much fat by December and it put me at the lower number. I think it would be better if it asked what BF% I wanted to be. I am around 23% right now based on the BF scale I have at home. I would like to first go to 18% and work from there.

Lost Dog · 08-15-2008, 11:53 PM

Just pick a deficit and go for it. 1000 calories is about 2lbs a week.