Which daily calloric expenditure calculator.

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daniel4738
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Which daily calloric expenditure calculator.

Post by daniel4738 » Sat Jun 16, 2007 6:58 am

If I use the Dr Squatt based calculator on http://drsquat.com/articles/calorieneeds.html
I get a caloric expenditure of 4140 kCal. For a normal day including a 45min crossresistance session, a 90minute ninjitsu class and 45 minute ride to and from work. (office work).

If I use the calculator on the exrx site I get 3136 kcal.
http://www.exrx.net/Calculators/CalRequire.html

Which one is more accurate and which would should I trust?

Should I consider knocking 10% off the doctor squatt estimate, given that most people 'over estimate' their expenditure?

Cheers
Dan

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stuward
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Post by stuward » Sat Jun 16, 2007 8:34 am

I'm surprised that you get that much of a variation but you know the real test is what results you're getting. Pick a range in the middle. Either add 500 or subtract 500 depending if you're trying to gain or lose and see what happens. Adjust from there. I think these type of calculators are like the 220-age for heart rate. It gives you a place to start but really tells you nothing about your own body.
Last edited by stuward on Sat Jun 16, 2007 9:32 am, edited 1 time in total.

Kenny Croxdale
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Re: Which daily calloric expenditure calculator.

Post by Kenny Croxdale » Sat Jun 16, 2007 9:25 am

daniel4738 wrote:If I use the Dr Squatt based calculator on http://drsquat.com/articles/calorieneeds.html
I get a caloric expenditure of 4140 kCal. For a normal day including a 45min crossresistance session, a 90minute ninjitsu class and 45 minute ride to and from work. (office work).

If I use the calculator on the exrx site I get 3136 kcal.
http://www.exrx.net/Calculators/CalRequire.html

Which one is more accurate and which would should I trust?

Should I consider knocking 10% off the doctor squatt estimate, given that most people 'over estimate' their expenditure?

Cheers

These calculators are worthless. The best way is to calculate how many calories you are concuming in a day.

Then as Stuward said, either increase or decrease that number by 500 calories to lose change your body composition.

That definitely works!

Kenny Croxdale


Dan
Thanks TimD.

daniel4738
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Post by daniel4738 » Tue Jun 19, 2007 3:53 am

Kenny
How do you mean 'The best way is to calculate how many calories you are concuming in a day'

By performing a minute by minute /hour by hour analysis on what physical activity you are doing?

Cheers
Dan

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stuward
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Post by stuward » Tue Jun 19, 2007 5:10 am

He said "consume", not "expend". Start with what you are currently eating and adjust it up or down according to your goals.

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Post by daniel4738 » Tue Jun 19, 2007 5:59 am

*bangs head on wall* Yes I feel rather sheepish now :p

One problem is that I'm not sure how much I should be eating to start with.

I read most of the advice on this page and in a book I had, taking the 'tips for fat' to heart. A couple of months ago I calculated I was eating about 3500 kcal per day but only 9-10% protein and 0-10% fat. Most of the Carbs was in the form of pastas/rice too.

So I adjusted and started eating more proteins (and the associated fats) and am eating a good 15-20%protein, 30-35% fat and the rest carbs. I can see that I am loosing fat pretty quickly, I can see many of the veins in my legs/shoulders/arms, but I have also been loosing weight (1.5kg in a month) though I am now stronger. I am also pretty sure i wasn't loosing the weight as all fat as I was skinny to begin with.

What I don't want to do is eat the wrong amount and my body start storing fat. There are also some days where I am absolutely starving, look at my tiny dinner and wonder if I am eating enough.

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Post by stuward » Tue Jun 19, 2007 7:33 am

I have the same thing happening. I went from a skinny 210 a couple of month ago to 200 recently and I know it's just dropping the bread and adding salads. I'm back to 203 today. It's hard to get enough calories when you're minimizing the grains. I find that I have to fill my plate with vegetables, sometime twice, to get enough calories.

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Post by daniel4738 » Tue Jun 19, 2007 8:06 am

A skinny 200?

Im at 150.

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Post by stuward » Tue Jun 19, 2007 8:13 am

But I'm 6'2'"

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Post by pdellorto » Tue Jun 19, 2007 8:15 am

Depends how tall you are and how broadly built you are. I'm a skinny 183# (83 kg), but that's because I'm 6'4" / 193 cm and quite narrow framed. That's light for that height. I fight other folks that weigh 83kg, and they aren't skinny - they're usually from 5" to 10" shorter than me but weigh the same.

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Post by stuward » Tue Jun 19, 2007 9:13 am

I'm skinny for a 50 year old. I was looking at my old military records recently. When I signed up at age 16, I was 6'2" and 145#.

Actually, 3 years ago I was fat at 198#. I'm carrying more muscle now.

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Post by daniel4738 » Tue Jun 19, 2007 9:42 am

sorry, i wasn't calling you fat, just myself skinny.

i am constantly torn between my current weight which is ideal for sports and the 'look' I would love to have.

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