Hello Team SYSTM! I hope you enjoyed your weekend. How about starting the week with some math?!?! A calculation (Mifflin-St Jeor equation) that will help you estimate your minimum daily calorie intake … it is not perfect, but it can be helpful as a starting point or reference. So, let’s give it a try!
Here is what you will need for today:
A = age (years)
W = weight (kg)
kg = lbs / 2.2
H = height (cm)
cm = in x 2.54
calculation for MEN
MINIMUM CALORIES per day = 10 W + 6.25 H - 5 A + 5
calculation for WOMEN
MINIMUM CALORIES per day = 10 W + 6.25 H - 5 A – 161
WARNING: this is NOT your final answer – tomorrow I will provide an additional factor that will adjust this number to incorporate your typical training sessions and intensity.
Way to go with the initial calculation! This is your basal metabolic rate (BMR), the amount of energy expended per day at rest. In short, the energy required for basic body functions while you are lying down.
In order to calculate a more accurate daily caloric intake with your typical activity, multiply your BMR by the one of the following values.
BMR X 1.2: If you are non-active = little to no exercise in a day BMR X 1.4: If you are slightly active = low intensity exercise/sports 1-3 days/week BMR X 1.6: If you are moderately active = low-moderate intensity exercise/sports 3-5 days/week BMR X 1.8: If you are quite active = mix of low-moderate-high intensity exercise/sports 6-7 days a week BMR X 2.0: If you are extremely active = moderate-high intensity exercise/sports and OR 2x training per day
As a medium activity type, it says I should consume 2784, if I did that every day I’d be in trouble. I can do that on days I ride but not every day.
I run a calorie counter and it gives me a week by week snap shot, if I maintain in/out neutral I don’t typically see weight go up or down. If I hold a 200 cal deficit, I seem to lose somewhat but it’s not consistent. If I’m over then the weight goes up for sure. Calorie counter set me a 2050 calorie daily intake.
Try to work on a slow calorie deficit to continue to drop weight, with any rides/workouts as bonus calorie drops - don’t try to make up for exercise calories unless it’s a long effort, > 1 hour.
My estimate is approximately 3,400 / day. I actually have no idea how many calories I eat a day, but my weight has been between 165 - 170 for six years. I kind of assume that if my weight is not changing I am eating enough. Time to actually count for a typical week and see where I am at!
