Riding Heaven's Highways on the grand tour
Join Date: Aug 2006
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What are you trying to accomplish? You want to lose fat?
Then you need to get a good estimate of your resting metabolic rate (RMR), and base your diet on that + estimated calorie burn for additional exercise - 500 to 750 Kcals/day.
You find that you have a RMR of 2000 Kcals/day avg.
You plan on doing 1 hour of medium to strenuous exercise/day and estimate that to be 600 Kcals/hr.
So you have 2000+600-500 = 2100 Kcals/day that you would try to consume throughout the day. This should result in a 3000-3500 Kcal deficit/week and approx. 1 lbs weight loss each week.
You want to make sure you get good nutrition for the 2100 Kcals that you would plan on consuming.
Personally, I would try to break that up evenly into 5 or 6 meals throughout the day, each one approx. 350 to 400 Kcals each. Each one with some protein, and some veggies, and a piece of fruit for desset 2 or 3 times each day.
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