Daaaamn, you guys look great. That's it, I'm getting serious about my workouts

heh read this thread earlier today and thought the same!

Question to the fitness gurus here.

What is the best way to calculate Kilojoule/Calorie intake per day?

Do you like to calculate your metabolism? (your energy use in rest)

For men:

88,362 + (your weight_in_kg X 13,397) + (length_in_cm X 4,799) - (age_in_years X 5,677)

(Sorry guys only in kg and cm ... )


The outcome (in kcal) is the energy that you are using doing nothing (only sitting on a chair)

Do you eat more then you gain in weight .. when you eat less you will drop in weight. (Doing nothing). Ofcourse you can still eat more cal and still loose weight if you burn cals with cardio and workouts.

So as soon as you are moving you'll burn cals ... (even while you eat you will burn some cal)


If you like to calculate your daily cal / proteine % / carbs % / fats % based on your food intake. I use an excell file to do those food calculations for me.


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Thanks Trade Monkey :thumbsup

I want to work out what daily food intake I should aim for. From what I can find / read online if I were to aim for 10,000 kilojoules per day?

Sorry am only just learning about this and it is a whole new world!

My numbers from your formula lead me to astronomical figures.

88,362 + (102 x 13,397) + (196 x 4799) - (36 x 5,677)

i'd venture to say insulin is by far the most dangerous shit you can take. HGH is peanuts when people do it normally.

LOL


this is how it have to be calculated: (in your case)


88,362 + (102 x 13,397) + (196 x 4,799) - (36 x 5.677)

88,362 + 1366,49 + 940,60 - 204,37 = 2191,08


Cheers


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george-

couple comments. that 2191 cals figure is a rough estimate. it's generally solid, but it is an average.

2200 cals is the # of cals it generally takes someone with your specs to get through 24 hours.


your actual # could vary from this and small changes in cals is all it takes, you only need to adjust cals by *maybe* 200 cals at a time to figure out your own cal requirements re: gaining weight, losing or maintaining.

and for either gaining or losing, i would try and limit that to ~300 cals a day so you don't lose too much muscle losing fat or gain too much fat gaining muscle.


the only way i could figure out how to do it all was to count cals every meal every day, log my workouts and adjust.

after you add in exercise, you will have to account for that as well, you will need to add cals to that resting metabolic rate you calculated above, again *maybe* 300-500 cals will cover your workout energy requirements, depending on intensity, again, very important to measure and adjust.

You are right about that, but it will give him an idea already. Plus that figure is very close.

It's to difficult to explain in a couple words how I calculate my intakes.
Just wanted to help him out with a simple calculation. :)

sorry, didn't mean to come across like i was criticizing, just adding some details that i had to figure out the hard way. hope it can help.

Great pics and answers, thank you :thumbsup

ahh, I knew something was not right there! comma is not a decimal place here, thank you.

That is about the number i'd been told (kilojoule to calorie number above).

Thanks mate.

A good mate of mine (also a diabetic like yourself) has been a wealth of information, I never realised how much diabetics had to learn about the foods they eat(depth of knowledge is insane).

Anyways the numbers we have arrived at for a starting point for me are :

2500 calories per day (10,700kJ per day)

carbs - 40%
protein - 40%
fats - 20%
Sound about right?

Have also picked up some whey protein, fish oil and multi vitamins too. And scales! Will weigh food to try to be more accurate with things.

My current exercise is 5 times a week high intensity cardio ~45 to 60 mins a day. Have been doing this for about 8 months and eating what I thought was good and it has helped me lose a heap of weight, however spinning my wheels now.

I will also be adding 3 days 45mins weights to that to go with this.

With re to calories per day, should I adjust to lower the calories on sat/sun when I do not work out. I do however do gardening / work on my cars / surf every weekend. Not as intense, however still physical.

I spose that gets back to what you were saying about adjusting to suit?

Anyways thanks Dyna mo and Trade Monkey, have been meaning to kick things up a notch and this is the thread that got it started! :thumbsup

If anyone has some great recipes to share - feel free - love to get a few new recipes under the belt :thumbsup