Re: Question: Calories Per Day

[Guest guest]

Hi Mike:

As Jeff here can tell you much better than I can, no one can say

exactly how many calories to eat every day. Individual differences

in calories expended, even for people with identical body metrics,

are substantial - which means that it is impossible to determine how

many calories to consume to achieve a desired rate of weight loss.

What is more it doesn't matter that you know that number.

You are not grossly over weight. You need to lose twenty pounds.

You have the rest of your life to do it. So my advice (since you did

ask) is to adjust your caloric intake so that you lose between one

pound and two pounds per MONTH. That is a nice gradual (and

therefore safe) way to lose weight.

If you lost a pound a week you would lose 50 pounds in one year. If

you lost one pound per month it would take 1.7 years to get to your

target. At two pounds per month it would take ten months. Somewhere

between one pound and two pounds per month makes the most sense to me.

So I suggest you weigh yourself at 7 am every day and plot your

weight daily. Recognize that all the big fluctuations in your weight

chart - especially those on the down side! - are ABERRATIONS and

realize that your real weight is in the middle between the extremes.

Adjust your caloric intake to keep this middle of the range declining

at a rate of ~1.5 pounds per month. Or by just one pound per month

if you prefer.

And check your nutrient intake on a computerized system to make

CERTAIN you are getting at least the RDAs for the most important

nutrients. And pay attention to the other aspects of " ON " also.

And please keep us up to date on your progress.

Rodney.

>

> Forgive the self-serving subject of this post, but I can't seem to

> determine how many calories per day I should consume.

>

> Help would be greatly appreciated. :-)

>

> " Vital Stats "

>

> Age: 32

> Gender: Male

> Height: 5 feet, 9 inches

> Physical Activity: 30 minutes of moderate cardio 5-6x per week

> Current Weight: 169 lbs

> Current BMI: ~25.0

> Current Calories Per Day: ~1600 (ON'd)

> Goal BMI: ~22.0

> Goal Weight: ~148 lbs

>

> Question

>

> Assuming ON, is 1600 calories per day a reasonable amount? Too

high?

> Too low? I find I can get by on less, but don't want to jeopardize

my

> health by going TOO low. It seems to be a very tight rope... too

many

> vs too few calories.

>

> I've exhausted " The Google " search... at least I think I have. In

my

> humble opinion, the best CR calculator I've found is at

> http://www.scientificpsychic.com/health/cron1.html.

>

> According to the calculator, at a goal weight of 148.7 (BMI ~22.0),

I

> would be 36.1% CR'd eating approx. 1600 cals. Problem is, there are

> many different BMR calculators out there, with different results,

> some quite dramatic.

>

> Thoughts? Comments? Concerns? Particularly from folks w/

> similar " vital stats " ... I'd be particularly interested to know

your

> daily caloric intake.

>

> Again, any help would be greatly appreciated. I'm sure in helping

me

> answer my question, it'll probably help others. :-)

>

> Mike

>

[Guest guest]

Hi Mike:

As Jeff here can tell you much better than I can, no one can say

exactly how many calories to eat every day. Individual differences

in calories expended, even for people with identical body metrics,

are substantial - which means that it is impossible to determine how

many calories to consume to achieve a desired rate of weight loss.

What is more it doesn't matter that you know that number.

You are not grossly over weight. You need to lose twenty pounds.

You have the rest of your life to do it. So my advice (since you did

ask) is to adjust your caloric intake so that you lose between one

pound and two pounds per MONTH. That is a nice gradual (and

therefore safe) way to lose weight.

If you lost a pound a week you would lose 50 pounds in one year. If

you lost one pound per month it would take 1.7 years to get to your

target. At two pounds per month it would take ten months. Somewhere

between one pound and two pounds per month makes the most sense to me.

So I suggest you weigh yourself at 7 am every day and plot your

weight daily. Recognize that all the big fluctuations in your weight

chart - especially those on the down side! - are ABERRATIONS and

realize that your real weight is in the middle between the extremes.

Adjust your caloric intake to keep this middle of the range declining

at a rate of ~1.5 pounds per month. Or by just one pound per month

if you prefer.

And check your nutrient intake on a computerized system to make

CERTAIN you are getting at least the RDAs for the most important

nutrients. And pay attention to the other aspects of " ON " also.

And please keep us up to date on your progress.

Rodney.

>

> Forgive the self-serving subject of this post, but I can't seem to

> determine how many calories per day I should consume.

>

> Help would be greatly appreciated. :-)

>

> " Vital Stats "

>

> Age: 32

> Gender: Male

> Height: 5 feet, 9 inches

> Physical Activity: 30 minutes of moderate cardio 5-6x per week

> Current Weight: 169 lbs

> Current BMI: ~25.0

> Current Calories Per Day: ~1600 (ON'd)

> Goal BMI: ~22.0

> Goal Weight: ~148 lbs

>

> Question

>

> Assuming ON, is 1600 calories per day a reasonable amount? Too

high?

> Too low? I find I can get by on less, but don't want to jeopardize

my

> health by going TOO low. It seems to be a very tight rope... too

many

> vs too few calories.

>

> I've exhausted " The Google " search... at least I think I have. In

my

> humble opinion, the best CR calculator I've found is at

> http://www.scientificpsychic.com/health/cron1.html.

>

> According to the calculator, at a goal weight of 148.7 (BMI ~22.0),

I

> would be 36.1% CR'd eating approx. 1600 cals. Problem is, there are

> many different BMR calculators out there, with different results,

> some quite dramatic.

>

> Thoughts? Comments? Concerns? Particularly from folks w/

> similar " vital stats " ... I'd be particularly interested to know

your

> daily caloric intake.

>

> Again, any help would be greatly appreciated. I'm sure in helping

me

> answer my question, it'll probably help others. :-)

>

> Mike

>

[Guest guest]

Hello Mike,

Using the CR Calculator for your data, the " Estimated Calories " (2648)

is what is required to maintain your current weight with your level of

activity. The " Control Calories " (2505) is the number of calories

that would be required to maintain your target weight of 148 lb, which

corresponds to a BMI of 22.

Just cutting your calories to 2500 per day, which is zero percent CR,

and making good nutritional choices, your weight would eventually end

up at 148 lb. because you would be cutting out 148 calories per day

(which is one sugary soft drink).

To get to your target weight faster, you may try 2300 calories per

day, which corresponds to about 8% CR. The difference between your

current intake of about 2648 calories and 2300 calories is 348

calories per day. One pound of body fat has about 3500 calories, so

you could expect to lose about one pound every ten days, at least at

the beginning.

As your metabolism adapts to the lower calorie intake and your weight

decreases, your caloric needs will decrease and your Basal Metabolism

will slow down so that the weight loss will become slower.

Like Francesca cautioned, don't approach a diet too fast. You have

the rest of your life to get to your target weight.

Tony

--- In , " mike_jewell " <mike_jewell@...>

wrote:

>

> Forgive the self-serving subject of this post, but I can't seem to

> determine how many calories per day I should consume.

>

> Help would be greatly appreciated. :-)

>

> " Vital Stats "

>

> Age: 32

> Gender: Male

> Height: 5 feet, 9 inches

> Physical Activity: 30 minutes of moderate cardio 5-6x per week

> Current Weight: 169 lbs

> Current BMI: ~25.0

> Current Calories Per Day: ~1600 (ON'd)

> Goal BMI: ~22.0

> Goal Weight: ~148 lbs

>

> Question

>

> Assuming ON, is 1600 calories per day a reasonable amount? Too high?

> Too low? I find I can get by on less, but don't want to jeopardize my

> health by going TOO low. It seems to be a very tight rope... too many

> vs too few calories.

>

> I've exhausted " The Google " search... at least I think I have. In my

> humble opinion, the best CR calculator I've found is at

> http://www.scientificpsychic.com/health/cron1.html.

>

> According to the calculator, at a goal weight of 148.7 (BMI ~22.0), I

> would be 36.1% CR'd eating approx. 1600 cals. Problem is, there are

> many different BMR calculators out there, with different results,

> some quite dramatic.

>

> Thoughts? Comments? Concerns? Particularly from folks w/

> similar " vital stats " ... I'd be particularly interested to know your

> daily caloric intake.

>

> Again, any help would be greatly appreciated. I'm sure in helping me

> answer my question, it'll probably help others. :-)

>

> Mike

>

[Guest guest]

Hello Mike,

Using the CR Calculator for your data, the " Estimated Calories " (2648)

is what is required to maintain your current weight with your level of

activity. The " Control Calories " (2505) is the number of calories

that would be required to maintain your target weight of 148 lb, which

corresponds to a BMI of 22.

Just cutting your calories to 2500 per day, which is zero percent CR,

and making good nutritional choices, your weight would eventually end

up at 148 lb. because you would be cutting out 148 calories per day

(which is one sugary soft drink).

To get to your target weight faster, you may try 2300 calories per

day, which corresponds to about 8% CR. The difference between your

current intake of about 2648 calories and 2300 calories is 348

calories per day. One pound of body fat has about 3500 calories, so

you could expect to lose about one pound every ten days, at least at

the beginning.

As your metabolism adapts to the lower calorie intake and your weight

decreases, your caloric needs will decrease and your Basal Metabolism

will slow down so that the weight loss will become slower.

Like Francesca cautioned, don't approach a diet too fast. You have

the rest of your life to get to your target weight.

Tony

--- In , " mike_jewell " <mike_jewell@...>

wrote:

>

> Forgive the self-serving subject of this post, but I can't seem to

> determine how many calories per day I should consume.

>

> Help would be greatly appreciated. :-)

>

> " Vital Stats "

>

> Age: 32

> Gender: Male

> Height: 5 feet, 9 inches

> Physical Activity: 30 minutes of moderate cardio 5-6x per week

> Current Weight: 169 lbs

> Current BMI: ~25.0

> Current Calories Per Day: ~1600 (ON'd)

> Goal BMI: ~22.0

> Goal Weight: ~148 lbs

>

> Question

>

> Assuming ON, is 1600 calories per day a reasonable amount? Too high?

> Too low? I find I can get by on less, but don't want to jeopardize my

> health by going TOO low. It seems to be a very tight rope... too many

> vs too few calories.

>

> I've exhausted " The Google " search... at least I think I have. In my

> humble opinion, the best CR calculator I've found is at

> http://www.scientificpsychic.com/health/cron1.html.

>

> According to the calculator, at a goal weight of 148.7 (BMI ~22.0), I

> would be 36.1% CR'd eating approx. 1600 cals. Problem is, there are

> many different BMR calculators out there, with different results,

> some quite dramatic.

>

> Thoughts? Comments? Concerns? Particularly from folks w/

> similar " vital stats " ... I'd be particularly interested to know your

> daily caloric intake.

>

> Again, any help would be greatly appreciated. I'm sure in helping me

> answer my question, it'll probably help others. :-)

>

> Mike

>

[Guest guest]

Francesca, Rodney and Tony.

Thanks for your responses. Great feedback.

Seems like the consensus is to proceed slowly and with caution. Advice

anyone starting CRON (been CRON'ing for over 6 months) should adhere

to.

CRON is one the neatest scientific theories I've come across, and I

look forward to CRON'ing for a lifetime... always adjusting, of course.

Thanks again.

Mike

PS - Great forum. I've been " inhaling " the info on this site for the

last 6 months. :-)

[Guest guest]

Francesca, Rodney and Tony.

Thanks for your responses. Great feedback.

Seems like the consensus is to proceed slowly and with caution. Advice

anyone starting CRON (been CRON'ing for over 6 months) should adhere

to.

CRON is one the neatest scientific theories I've come across, and I

look forward to CRON'ing for a lifetime... always adjusting, of course.

Thanks again.

Mike

PS - Great forum. I've been " inhaling " the info on this site for the

last 6 months. :-)

[Guest guest]

Your accomplishment is outstanding. A real success story. Do keep us apprised of your continued progress. BTW, as Rod said in his response to you: even if you don't lose another pound, you are doing great!

on 3/1/2006 9:23 AM, mike_jewell at mike_jewell@... wrote:

Hello Francesca.

>> How long have you been on CR?

I have been CRON'ing for ~6 months. In the beginning, it was more

about weight loss (CR), but has quickly evolved into a lifestyle

change (CR + ON) w/ nutrition now being priority one.

>> How slow/fast are you losing weight on 1600 calories?

I have lost ~2 lbs per week - start weight of 226 lbs, weight as of

today 169 lbs.

Keep in mind I was technically obese (226 lbs at 5'9 " isn't pretty,

and more importantly, isn't healthy). I realize ~2 lbs per week is

on the high side, but there was much of me to lose. If I may be

honest, the " chubby, fat, obese, unhealthy, winded, tired " Mike was

enjoying the weight loss rate. And many reputable health sources

(Google away...) state that 2 lbs per week is a reasonable amount,

particularly when you're obese. Chalk that up to my insatiable

desire to rationalize.

That having been said, slow and cautious is sound advice. I need to

re-think and re-calculate my caloric level and begin a more moderate

loss, always with an eye on optimal nutrition.

Thanks and I'll refer to pp. 80-81 in BT120YD.

Mike

[Guest guest]

Your accomplishment is outstanding. A real success story. Do keep us apprised of your continued progress. BTW, as Rod said in his response to you: even if you don't lose another pound, you are doing great!

on 3/1/2006 9:23 AM, mike_jewell at mike_jewell@... wrote:

Hello Francesca.

>> How long have you been on CR?

I have been CRON'ing for ~6 months. In the beginning, it was more

about weight loss (CR), but has quickly evolved into a lifestyle

change (CR + ON) w/ nutrition now being priority one.

>> How slow/fast are you losing weight on 1600 calories?

I have lost ~2 lbs per week - start weight of 226 lbs, weight as of

today 169 lbs.

Keep in mind I was technically obese (226 lbs at 5'9 " isn't pretty,

and more importantly, isn't healthy). I realize ~2 lbs per week is

on the high side, but there was much of me to lose. If I may be

honest, the " chubby, fat, obese, unhealthy, winded, tired " Mike was

enjoying the weight loss rate. And many reputable health sources

(Google away...) state that 2 lbs per week is a reasonable amount,

particularly when you're obese. Chalk that up to my insatiable

desire to rationalize.

That having been said, slow and cautious is sound advice. I need to

re-think and re-calculate my caloric level and begin a more moderate

loss, always with an eye on optimal nutrition.

Thanks and I'll refer to pp. 80-81 in BT120YD.

Mike