Clydesdales/Athenas (200+ lb / 91+ kg) - Caloric Intake Requirements

Ok, I am not sure if this would go here or nutrition, but being that I am in the 190-195 range, I chose here.

Basically, I am curious how to figure out my caloric intake requirements in order to lose weight. I understand the concept of calories out > calories in, but the problem is finding out the calories burned when not working out.

2-3 times week, I ride ~30 miles burning anywhere from 1200 -2000 calories depending on effort/ride length. I also realize that increasing the number of workouts per work would accomplish the same goal, however having 2 jobs kind of stifles that.

I have cut out soda from my diet. Almost completely. I occasionally have a can, maybe 2 per week at the most, so that is not an issue. I am basically trying to figure out how many calories I should shoot for per day.

What other information is needed? And how can I find it without expensive tests?

For the record 1 year ago, I was 215lbs, I have been in the 190-195 range for almost 6 months though have been seeing the spare tire deflate a bit. And I am 5'9".

I use calorieking.com they ask a series of questions and determine your suggested daily intakeh is likely about 2k. It will also keep track of a variety of nutrients that you take in, carbs, fat, protien etc. I've found it very helpful in losing 53# since April.

Did you have to "sign up" to get that? I found a rudimentary calculator with them, that asked height and weight... And that really seems inaccurate to base an intake on only that...

The gym I belong to signed all it's members up. They ask you questions about your daily life, type of job, etc.

Ah, well I am looking for alternatives that don't require a cost.
As I realize that may limit my options, money is not something I just have laying around.

Here's a calculator for Basal Metabolic Rate. It calculates your needs for maintenance at a relatively sedentary level for maintenance.
http://www.bmi-calculator.net/bmr-calculator/

Use this in combination with this
http://www.kreuzotter.de/english/espeed.htm

and you can determine the number of calories you burn over and above the Basal rate. In my case, the basal rate is a bit over 2000 calories a day and activity increases the caloric needs. I just raise my activity level to where my caloric needs exceed my intake by about 500 calories a day, and that translates to a 3500 calorie a week deficit. This is a pound a week lost. Now, I'm more or less plateaued at 215 right now, so if I want to lose more, I need to either raise my activity levels or reduce my intake, because my body is adapted to my current activity level and is currently at homeostasis.

Did you have to "sign up" to get that? I found a rudimentary calculator with them, that asked height and weight... And that really seems inaccurate to base an intake on only that...

Every method is going to be inaccurate. Everybody has a slightly different metabolism and it's hard to exactly reproduce the same caloric intake and output on a day to day basis. So, just wing it. Pick a number and stick with it.

If you weight goes up, that's too high. If you lose more than 2 lbs a week, that's probably too low. If you stay the same weight +/- a few pounds, you probably nailed it.

Pretty much any chart or web page listed in the thread will give you a good starting point.

Just keep at it, and pay attention to the numbers. You'll also find that the number of calories you burn will gradually decrease as you lose weight so it's a moving target anyway.

yea, that second link is about right for the rides I do. I have a HRM I use during rides, so I am able to get a pretty good measurement of calories burned. So it seems like I burn ~1500 per workout, and ~1900 BMR, so would that equate to a 3000 calorie a day diet to maintain?

Or I am guessing it basically depends?

I've found that most calculators are inaccurate for me. They say I have a BMR ranging from 2000 - 4000 calories. 2000 is believable (I start to feel sick if I eat less than that), 4000 is not. If you know what you've BEEN eating for the past 6 months that you have maintained your weight, just drop that by about 500 calories, and you should lose weight.

yea, that second link is about right for the rides I do. I have a HRM I use during rides, so I am able to get a pretty good measurement of calories burned. So it seems like I burn ~1500 per workout, and ~1900 BMR, so would that equate to a 3000 calorie a day diet to maintain?

Or I am guessing it basically depends?

3000 sounds like a good number to work with. At 6'1", 230 lbs, and fairly active, I'm burning about 4000 calories/day on average. I set my target for consumption at a 3500 calories/day average.

Yep, the calculators just provide a start point to look at and then you tweak it a bit for your individual metabolism. We're all one offs instead of a production model, if you'll pardon the metaphor,. We're all custom machines.

Going by the 2 sites in Tom's post, I've got a total caloric expenditure of 3765kcal daily.

2383 BMR
1382 daily commute

I just started a food journal to keep track of everything, because I don't realize when I'm over-doing it with food (whether it be sitting down and eating an entire bag of chips, or getting up for a beer and finding out the 6-pack is already empty.) I'm just lacking that control mechanism that tells most people, "Hey, for the love of all things holy, would you stop already!"
I'm not concerned about my health because of my weight. I'm in good shape according to cholesterol checks and RHR tests and BP tests. My fiancee, however, is starting a managed weight loss program in accordance with her doctor's wishes before she can be a candidate for lap-band surgery. In support of this decision, I'm following all the same rules that she has to; right down to measuring portions and logging every glass of water in a journal.
While my goal is mainly to be supportive of her endeavor, I suppose getting back down to my race weight would be nice, too. I have to admit, I am a big reason behind her weight gain. Previous to our living together she did not have snacks in the house, nor did she eat as much as she does now. She's limited to her exercises because of injury related mobility impairment, and I ride my bike 60+ minutes a day, so when I serve up dinner, it's way more food than she needs according to her BMR. It's a combined effort to make things work for her weight loss program: She needs to watch what she eats, and I need to quit being the enabler.

Has anyone got website or book suggestions that list appropriate portion sizes, and nutritional breakdowns of foods? I do most of the dinner cooking and lunch prep during the week, and I want to help keep (both our) lunches balanced properly, and serve some appropriate portions for dinner. Maybe a recipe site with healthy, well portioned meals?

and on this same note, are there any free sites/places to track daily calorie intake/foods?

Use this in combination with this
http://www.kreuzotter.de/english/espeed.htm



I must be a dummy, because I've never been able to get that calculator to work. You must have to have a college degree to understand it.:p:D:D

Put in your weight, select your tire type and riding position, your bike likely weighs closer to 28 pounds, and just use the default of 0slope. If you ride out against the wind, figure out the wind speed and half the miles or just default for still air and remember it's going to only be a close estimate.

and on this same note, are there any free sites/places to track daily calorie intake/foods?

Registration required, but it's free:
http://www.mypyramidtracker.gov/

Activity AND food trackers here.

Put in your weight, select your tire type and riding position, your bike likely weighs closer to 28 pounds, and just use the default of 0slope. If you ride out against the wind, figure out the wind speed and half the miles or just default for still air and remember it's going to only be a close estimate.


I get that part, I can't ever get the distance and time to match up right. My 26 mile ride usually takes me about 1 hour 45-50 miutes.

I get that part, I can't ever get the distance and time to match up right. My 26 mile ride usually takes me about 1 hour 45-50 miutes.

Oh, OK, only factor ONE of them. If you want the easiest route, plug in your average speed, cadence and miles. It'll figure your time for you, just leave the time blank.

www.fitday.com also tracks nutrients/calories. It's free too.

I must be a dummy, because I've never been able to get that calculator to work. You must have to have a college degree to understand it.:p:D:D

Don't feel too bad, I have to put my height in as 5' 12"...it won't allow zero inches.