kimmer please help me i have no clue?

jada · 04-13-2006, 06:15 AM

CALORIES?

I STILL DONT GET IT, PLEASE EDUCATE ME.
-what are they?
-their significance in weight loss?
-how many per day? many say 1200-1500 but why?
-pros and cons if any
-CALORIE COUNTS vs LOW CARB COUNTS or are both a neccessity?

thanx a bunch, i'll probably get to read all of this after easter but i would like to learn more. I appreciate your help.

Everyone else is welcome to add to my lesson

murphy54 · 04-13-2006, 06:57 AM

no they are not...eat as many as you can... but live you life in a balanced way

aim in Fla*working · 04-13-2006, 07:09 AM

me too..I wanna kow...How much do you have to go down in calories to lose i pound.

JONAH'S GRANNY · 04-13-2006, 07:55 AM

I'm NOT Kimmer but calories are the bottom line. She is certainly the expert that can explain them.

jada · 04-13-2006, 07:59 AM

ive been doing research but all of it is just x's and y's to me.......

aim in Fla*working · 04-13-2006, 08:12 AM

Kimmer??????

jada · 04-13-2006, 08:19 AM

Quote:

Originally Posted by aim in Fla*working

Kimmer??????

RESCUE SEARCH FOR KIMMERRRRRRRRRRRRRRRRRRRRRR!!!!! RED ALERT RED ALERT GIRL S.O.S

aim in Fla*working · 04-13-2006, 08:26 AM

Kimmer · 04-13-2006, 09:01 AM

To lose 1 pound you need a 3500 calorie deficit.

A calorie is a unit of energy and each food has a certain number. Carbs & protein have 4 calories per gram, fat has 9 calories per gram.

But very food foods are all of any one thing which is why it becomes more important to pay attention to what we choose. Example:

Prime rib, broiled, 8 oz:
Calories: 662
Fat: 44 grams
Protein: 62 grams

Chicken breast, no skin, 8 oz:
Calories: 340
Fat: 7 grams (this is why the calories are lower)
Protein: 64

An 8 oz chicken breast would be a pretty big one, while an 8 oz prime rib would look almost disappointingly small (or maybe it's just me?)

Notice each of these choices provides your protein requirement for the entire day!

Low carb comes in two versions: high calorie and low calorie. High calorie has to have very, very low carbs (in some cases 'no' carbs), while low calorie can have higher carbs because it creates an offset.

The fastest way to lose? Low carb and low calorie, hence the rapid weight loss success of Stillman's (original, not BB version), Kimkins, and of course, water fasting at 0.

If you consider that cutting back 500 calories a day will only produce a 1 pound weight loss per week, it's no wonder that people who are eating large portions (or fooling themselves with the '3 net carb' bars that ring in at 250 calories) don't lose or lose very slowly.

In original LC without the products you can lose even more quickly than 3500 calories = 1 pound. Dr. Atkins called this a metabolic advantage. The Atkins groups says LC gives you an extra 300 calorie advantage, but since that's about the number of calories in an Atkins bar I have to question the figure, LOL.

aim in Fla*working · 04-13-2006, 09:06 AM

Kimmer...so in order to lose a pound, I would have to know where i "came" from to understand the deficit of cals....IS that right? I am a lit teacher so this math stuff is bad news....

Kimmer · 04-13-2006, 09:15 AM

Quote:

Originally Posted by aim in Fla*working

Kimmer...so in order to lose a pound, I would have to know where i "came" from to understand the deficit of cals....IS that right? I am a lit teacher so this math stuff is bad news....

Kind of.

Let's say a person is 5'6", 225 pounds, and needs 2400 calories a day to maintain that weight. If that person drops to 1400 calories a day that's a 1000 calorie deficit which is 7000 calories/week or 2 pounds a week lost.

Now each week that person will weigh less and it's no longer a 1000 calorie deficit each day, and this is when weight loss slows down or stops ('stall').

Dr. Atkins wrote that if a person loses well at the beginning and then stops midway, they have to come to the conclusion that their food quantities are too great.

aim in Fla*working · 04-13-2006, 09:20 AM

okay...so I am 5'6 and 131 and I wanna lose 5 pounds and i each 2000 a day, I should go to 1500 to lose a pound a week.

Lisa Rae · 04-13-2006, 09:27 AM

Aim,

Not kimmer..but it's not what you eat minus the 500 a day( as you probably don''t need 2000 a day at 131 to just maintane)..but what your body needs in calories to maintane..minus that 500 a day.

Oh..and Kimmer..just a question..

Since Calories do count..then I'm still a bit confussed as to why people are so anti veggies.( I am not addressing the people who don't like veggies..but more about the e/m people that do it for weeks for loss) I mean 100 calories of veggies is way more in bulk and fiber then 100 calories of say eggs..or meat right? so to me..doing a plan for long-term loss with zero veggies just doesn't seem the to be the smartest choice.

Kimmer · 04-13-2006, 09:28 AM

Quote:

Originally Posted by aim in Fla*working

okay...so I am 5'6 and 131 and I wanna lose 5 pounds and i each 2000 a day, I should go to 1500 to lose a pound a week.

Exactly!

Debbie Downer has to remind you and everybody to make sure you know how much you're eating. I look at many, many Fitdays (which I'm glad to do) and 99.9% of the time either descriptions or quantities are wrong ... or both.

Where you would gain a metabolic advantage and lose more than 1 pound a week with a 500 calorie deficit is by keeping very, very low carb. It's like a domino effect and the weight loss gains momentum.

aim in Fla*working · 04-13-2006, 09:37 AM

Thank you.

gumdrops · 04-13-2006, 12:32 PM

So where do you find exactly what your calorie requirements are?

randtbrown · 04-13-2006, 12:33 PM

Great. So, I'm 5'8", 199lbs. How many calories should I be eating to lose at a good rate? I keep carbs between 10-15 per day. Counting calories is new to me. But I've been at about 1200 per day. Is that too many? Can I have more?

gumdrops · 04-13-2006, 01:10 PM

I found it. figure your daily caloric requirements, go all the way to the bottom and it can be figured for you. http://www.*****************/fun/issa64.htm

gumdrops · 04-13-2006, 01:12 PM

anyway it is *****************

gumdrops · 04-13-2006, 01:13 PM

well, lets see just type in caloric requirements and you can find it.

randtbrown · 04-13-2006, 01:21 PM

I just calculated 3266 calories per day is what I "need"- that sounds like a ton. I should be losing 4lbs a week eating 1200 cals. And that assumes no activity, it says. Am I on the right track?

vickyraebrown · 04-13-2006, 01:30 PM

First, you need to know your lean body mass.

Here is a way to find you caloric intake

Katch-McArdle formula (BMR based on lean body weight)
1 kilogram = 2.2 lbs.
TDEE = total daily energy expenditure

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Example:
Your BMR is 1312
Your activity level is moderately active (work out 3-5 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories

The primary benefit of factoring lean body mass into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese).

Once you know your TDEE, the next step is to adjust your calories according to your primary goal. The mathematics of calorie balance are simple: To keep your weight at its current level, you should remain at your daily caloric maintenance level. To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level). To gain weight you need to increase your calories above your maintenance level. The only difference between weight gain programs and weight loss programs is the total number of calories required. For fat loss, reduce calories by up to 30%. BFFM recommends a high/maintenance calorie day for every 3 low calorie days. High days may use TDEE calories or a 5-10% deficit for fat-burning.

When you have figured out your calories, and you know what ratio you plan to use, you can figure out how many calories & grams you will need of protein, carbs and fat.

I'll use 1442 as the BMR in this example.

TDEE = 1.55 x 1442 = 2235 calories per day to maintain
Calories for fat loss
.20 x 2235 = 447
2235 - 447 = 1788 calories per day.

So now to find out how much of what is needed to get the ratios & calories correct...

For BFL nutrition, 40C/40P/20F:
Protein and carbs each have 4 calories per gram.
Fat contains 9 calories per gram.

.40 x 1788 = 715 calories each for protein & carbs.
715/4 = 178.75 =179g protein and 179g carbs
.20 x 1788 = 357.6 or 358 calories for fat
357.6/9 = 39.77 or 38g fat.

It does take some extra time planning using FitDay or other tracking software, but it's worth it.

Activity Multiplier

* Sedentary = BMR X 1.2 (little or no exercise, desk job)
* Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
* Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
* Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
* Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

randtbrown · 04-13-2006, 01:31 PM

OMG VIcky- that's complicated! I have no idea what my body fat ratio is. I think like 99% lol

vickyraebrown · 04-13-2006, 01:32 PM

Quote:

Originally Posted by randtbrown

I just calculated 3266 calories per day is what I "need"- that sounds like a ton. I should be losing 4lbs a week eating 1200 cals. And that assumes no activity, it says. Am I on the right track?

That is WAY off. I've been to that website before, and it's crap.
Don't beleive half of the things you find online.

My boyfriend eats around 3000 a day....and he is a body builder.

vickyraebrown · 04-13-2006, 01:48 PM

Quote:

Originally Posted by randtbrown

OMG VIcky- that's complicated! I have no idea what my body fat ratio is. I think like 99% lol

No no! It's really easy! Trust me.
Do you have access to a scale that will read your body fat %?
If not, we can always estimate.

randtbrown · 04-13-2006, 01:57 PM

nope, have no scale that reads it.

vickyraebrown · 04-13-2006, 02:07 PM

Quote:

Originally Posted by randtbrown

nope, have no scale that reads it.

Okay, well lets guess then. (Can you tell its the last day at work before the long weekend....ahah. I don't feel like working)

Where you ever thin?
What is your frame size? (If you measure your wrist....I can find out for you)
How tall are you?
Do you have alot of muscle density?
Do you lift weights?

Mrsevans · 04-13-2006, 02:12 PM

I just went to a bunch of sites and I can not figure it out haha! can someone help me? I weight 231 right now so what would i need to take in to lose?

Sugarrfree · 04-13-2006, 02:17 PM

Quote:

Originally Posted by vickyraebrown

First, you need to know your lean body mass.

Here is a way to find you caloric intake

Katch-McArdle formula (BMR based on lean body weight)
1 kilogram = 2.2 lbs.
TDEE = total daily energy expenditure

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are fem

04-13-2006, 06:15 AM	#1
jada MAJOR LCF POSTER! Join Date: Jul 2005 Location: johannesburg, South Africa Posts: 1,127 Gallery: jada WOE: low carb Start Date: 28/07/05	kimmer please help me i have no clue? CALORIES? I STILL DONT GET IT, PLEASE EDUCATE ME. -what are they? -their significance in weight loss? -how many per day? many say 1200-1500 but why? -pros and cons if any -CALORIE COUNTS vs LOW CARB COUNTS or are both a neccessity? thanx a bunch, i'll probably get to read all of this after easter but i would like to learn more. I appreciate your help. Everyone else is welcome to add to my lesson

04-13-2006, 09:27 AM	#13
Lisa Rae Way too much time on my hands! Join Date: Jun 2002 Location: Venice, Ca Posts: 10,271 Gallery: Lisa Rae Stats: 250+/???/150 WOE: Atkins or Bust! Also Smoke Free! Start Date: September 15th, 2000	Aim, Not kimmer..but it's not what you eat minus the 500 a day( as you probably don''t need 2000 a day at 131 to just maintane)..but what your body needs in calories to maintane..minus that 500 a day. Oh..and Kimmer..just a question.. Since Calories do count..then I'm still a bit confussed as to why people are so anti veggies.( I am not addressing the people who don't like veggies..but more about the e/m people that do it for weeks for loss) I mean 100 calories of veggies is way more in bulk and fiber then 100 calories of say eggs..or meat right? so to me..doing a plan for long-term loss with zero veggies just doesn't seem the to be the smartest choice. __________________ 250++/???/150 Quit smoking and gained 35 back!! Working towards goal once again ( Still not smoking though! Woo Hoo) Atkins for Life! "I'm not Bad, I'm just drawn that Way!"..Jessica Rabbit Last edited by Lisa Rae : 04-13-2006 at 09:30 AM.

04-13-2006, 01:30 PM	#22
vickyraebrown MAJOR LCF POSTER! Join Date: Sep 2005 Location: Edmonton, AB Posts: 1,010 Gallery: vickyraebrown Stats: 210/145/130 WOE: Simple Low Carb Start Date: Summer 2004	First, you need to know your lean body mass. Here is a way to find you caloric intake Katch-McArdle formula (BMR based on lean body weight) 1 kilogram = 2.2 lbs. TDEE = total daily energy expenditure BMR (men and women) = 370 + (21.6 X lean mass in kg) Example: You are female You weigh 120 lbs. (54.5 kilos) Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean) Your lean mass is 96 lbs. (43.6 kilos) Your BMR = 370 + (21.6 X 43.6) = 1312 calories To determine TDEE from BMR, you simply multiply BMR by the activity multiplier: Example: Your BMR is 1312 Your activity level is moderately active (work out 3-5 times per week) Your activity factor is 1.55 Your TDEE = 1.55 X 1312 = 2033 calories The primary benefit of factoring lean body mass into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese). Once you know your TDEE, the next step is to adjust your calories according to your primary goal. The mathematics of calorie balance are simple: To keep your weight at its current level, you should remain at your daily caloric maintenance level. To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level). To gain weight you need to increase your calories above your maintenance level. The only difference between weight gain programs and weight loss programs is the total number of calories required. For fat loss, reduce calories by up to 30%. BFFM recommends a high/maintenance calorie day for every 3 low calorie days. High days may use TDEE calories or a 5-10% deficit for fat-burning. When you have figured out your calories, and you know what ratio you plan to use, you can figure out how many calories & grams you will need of protein, carbs and fat. I'll use 1442 as the BMR in this example. TDEE = 1.55 x 1442 = 2235 calories per day to maintain Calories for fat loss .20 x 2235 = 447 2235 - 447 = 1788 calories per day. So now to find out how much of what is needed to get the ratios & calories correct... For BFL nutrition, 40C/40P/20F: Protein and carbs each have 4 calories per gram. Fat contains 9 calories per gram. .40 x 1788 = 715 calories each for protein & carbs. 715/4 = 178.75 =179g protein and 179g carbs .20 x 1788 = 357.6 or 358 calories for fat 357.6/9 = 39.77 or 38g fat. It does take some extra time planning using FitDay or other tracking software, but it's worth it. Activity Multiplier * Sedentary = BMR X 1.2 (little or no exercise, desk job) * Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk) * Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk) * Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk) * Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) __________________ miss*Vicky I.Love.Me.

04-13-2006, 06:57 AM	#2
murphy54 Junior LCF Member Join Date: Apr 2006 Posts: 7 Gallery: murphy54	no they are not...eat as many as you can... but live you life in a balanced way

04-13-2006, 07:09 AM	#3
aim in Flaworking Big Yapper!!!! Join Date: Jan 2002 Posts: 8,550 Gallery: aim in Flaworking	me too..I wanna kow...How much do you have to go down in calories to lose i pound.

04-13-2006, 07:55 AM	#4
JONAH'S GRANNY Big Yapper!!!! Join Date: Jan 2003 Location: Greenville, SC Posts: 7,655 Gallery: JONAH'S GRANNY Stats: Not telling WOE: Lower Carb Start Date: 01/03/2008/Originally 2003	I'm NOT Kimmer but calories are the bottom line. She is certainly the expert that can explain them.

04-13-2006, 07:59 AM	#5
jada MAJOR LCF POSTER! Join Date: Jul 2005 Location: johannesburg, South Africa Posts: 1,127 Gallery: jada WOE: low carb Start Date: 28/07/05	ive been doing research but all of it is just x's and y's to me.......

04-13-2006, 08:12 AM	#6
aim in Flaworking Big Yapper!!!! Join Date: Jan 2002 Posts: 8,550 Gallery: aim in Flaworking	Kimmer??????

04-13-2006, 08:26 AM	#8
aim in Flaworking Big Yapper!!!! Join Date: Jan 2002 Posts: 8,550 Gallery: aim in Flaworking

04-13-2006, 09:01 AM	#9
Kimmer Way too much time on my hands! Join Date: Nov 2000 Location: California Posts: 19,133 Gallery: Kimmer Stats: 318/118/125 WOE: Kimkins	To lose 1 pound you need a 3500 calorie deficit. A calorie is a unit of energy and each food has a certain number. Carbs & protein have 4 calories per gram, fat has 9 calories per gram. But very food foods are all of any one thing which is why it becomes more important to pay attention to what we choose. Example: Prime rib, broiled, 8 oz: Calories: 662 Fat: 44 grams Protein: 62 grams Chicken breast, no skin, 8 oz: Calories: 340 Fat: 7 grams (this is why the calories are lower) Protein: 64 An 8 oz chicken breast would be a pretty big one, while an 8 oz prime rib would look almost disappointingly small (or maybe it's just me?) Notice each of these choices provides your protein requirement for the entire day! Low carb comes in two versions: high calorie and low calorie. High calorie has to have very, very low carbs (in some cases 'no' carbs), while low calorie can have higher carbs because it creates an offset. The fastest way to lose? Low carb and low calorie, hence the rapid weight loss success of Stillman's (original, not BB version), Kimkins, and of course, water fasting at 0. If you consider that cutting back 500 calories a day will only produce a 1 pound weight loss per week, it's no wonder that people who are eating large portions (or fooling themselves with the '3 net carb' bars that ring in at 250 calories) don't lose or lose very slowly. In original LC without the products you can lose even more quickly than 3500 calories = 1 pound. Dr. Atkins called this a metabolic advantage. The Atkins groups says LC gives you an extra 300 calorie advantage, but since that's about the number of calories in an Atkins bar I have to question the figure, LOL.

04-13-2006, 09:06 AM	#10
aim in Flaworking Big Yapper!!!! Join Date: Jan 2002 Posts: 8,550 Gallery: aim in Flaworking	Kimmer...so in order to lose a pound, I would have to know where i "came" from to understand the deficit of cals....IS that right? I am a lit teacher so this math stuff is bad news....

04-13-2006, 09:20 AM	#12
aim in Flaworking Big Yapper!!!! Join Date: Jan 2002 Posts: 8,550 Gallery: aim in Flaworking	okay...so I am 5'6 and 131 and I wanna lose 5 pounds and i each 2000 a day, I should go to 1500 to lose a pound a week.

04-13-2006, 09:37 AM	#15
aim in Flaworking Big Yapper!!!! Join Date: Jan 2002 Posts: 8,550 Gallery: aim in Flaworking	Thank you.

04-13-2006, 12:32 PM	#16
gumdrops Senior LCF Member Join Date: Aug 2005 Location: Wittmann, Arizona Posts: 173 Gallery: gumdrops Stats: 178/162/130 less than 20% BF WOE: low, low carb Diabetic Start Date: Feb 29 2003 restart 08-01-08	So where do you find exactly what your calorie requirements are?

04-13-2006, 12:33 PM	#17
randtbrown MAJOR LCF POSTER! Join Date: Jun 2004 Location: The Woodlands, Texas Posts: 2,867 Gallery: randtbrown Stats: Before baby: 225/160- Current:209/181/170 (-28) WOE: Atkins Start Date: June 11, 2004/ restart 3/15/06	Great. So, I'm 5'8", 199lbs. How many calories should I be eating to lose at a good rate? I keep carbs between 10-15 per day. Counting calories is new to me. But I've been at about 1200 per day. Is that too many? Can I have more?

04-13-2006, 01:10 PM	#18
gumdrops Senior LCF Member Join Date: Aug 2005 Location: Wittmann, Arizona Posts: 173 Gallery: gumdrops Stats: 178/162/130 less than 20% BF WOE: low, low carb Diabetic Start Date: Feb 29 2003 restart 08-01-08	I found it. figure your daily caloric requirements, go all the way to the bottom and it can be figured for you. http://www.*****************/fun/issa64.htm

04-13-2006, 01:12 PM	#19
gumdrops Senior LCF Member Join Date: Aug 2005 Location: Wittmann, Arizona Posts: 173 Gallery: gumdrops Stats: 178/162/130 less than 20% BF WOE: low, low carb Diabetic Start Date: Feb 29 2003 restart 08-01-08	anyway it is *****************

04-13-2006, 01:13 PM	#20
gumdrops Senior LCF Member Join Date: Aug 2005 Location: Wittmann, Arizona Posts: 173 Gallery: gumdrops Stats: 178/162/130 less than 20% BF WOE: low, low carb Diabetic Start Date: Feb 29 2003 restart 08-01-08	well, lets see just type in caloric requirements and you can find it.

04-13-2006, 01:21 PM	#21
randtbrown MAJOR LCF POSTER! Join Date: Jun 2004 Location: The Woodlands, Texas Posts: 2,867 Gallery: randtbrown Stats: Before baby: 225/160- Current:209/181/170 (-28) WOE: Atkins Start Date: June 11, 2004/ restart 3/15/06	I just calculated 3266 calories per day is what I "need"- that sounds like a ton. I should be losing 4lbs a week eating 1200 cals. And that assumes no activity, it says. Am I on the right track?

04-13-2006, 01:31 PM	#23
randtbrown MAJOR LCF POSTER! Join Date: Jun 2004 Location: The Woodlands, Texas Posts: 2,867 Gallery: randtbrown Stats: Before baby: 225/160- Current:209/181/170 (-28) WOE: Atkins Start Date: June 11, 2004/ restart 3/15/06	OMG VIcky- that's complicated! I have no idea what my body fat ratio is. I think like 99% lol

04-13-2006, 01:57 PM	#26
randtbrown MAJOR LCF POSTER! Join Date: Jun 2004 Location: The Woodlands, Texas Posts: 2,867 Gallery: randtbrown Stats: Before baby: 225/160- Current:209/181/170 (-28) WOE: Atkins Start Date: June 11, 2004/ restart 3/15/06	nope, have no scale that reads it.

04-13-2006, 02:12 PM	#28
Mrsevans Senior LCF Member Join Date: Apr 2006 Location: Pittsburgh P.A. Posts: 479 Gallery: Mrsevans WOE: DANDR- INDUCTION going to do it more than 2 weeks Start Date: 3/15/06-Just had a baby re start 8/6/07	I just went to a bunch of sites and I can not figure it out haha! can someone help me? I weight 231 right now so what would i need to take in to lose?