pb and j Fill this out. ( make sure you use the right unit of measure ) [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
pb and j Curious, how is your half slice of bread 110 calories? My whole wheat bread is 70 calories for a whole slice, 35 for a half.
pb and j You still have to multiply that number by your activity level. My activity level is 1.4, if yours is the same, you need about about 2500 calories a day, or 2100 on a cut.
pb and j Next step: 1.2 = Sedentary (Desk job, and Little Formal Exercise) 1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week) 1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week) 1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week) 1.9-2. Choose one of the activity levels and multiply by your BMR.
pb and j k i multiplied by 1.5 and got 2700. so on days where i dont workout I shouldnt go over 1800 so that i maintain weight right? and would a 1000 calorie deficit be alright on workout days?
pb and j Thats a bit drastic. I wouldnt go in more than a 20% deficit. Keep it simply, no need to flucuate intake on workout/not workout days. Keep it all the same. 2700 x 20% = 540 2700-540 = 2160 Cals. Edit: Thats not to say this is garunteed spot on. Give it a shot for two weeks or so and see where you stand and work from there, its all trial and error!
pb and j k cuz im trying to run 3k everynight but im just so lazy and unmotivated so i thought i could eat less to not run. I know im stupid and it doesnt work like that but i cant stand running
