Calories In Vs. Calories Out Calculation Daily

My question is the following: I know that in order to lose or gain weight one has to consider your calories in vs. calories out. But my problem is this;

A standard male needs to consume daily (1800 calories/7536.24 kilojoules)if that much, and a female (1600-1400 calories/ 6698.88 - 5861.52 kilojoules). Now if I'm not mistaken that means that I (female) need to burn more than 1600 calories daily to lose weight.

It does not make cense to me at all because that means that I need to exercise at least 3 hours daily burning 1200 calories in total then (according to my garmin forerunner 15 watch - 400 calories per hour of intense cardio or weight training) and not even then you achieve that amount of calories!

Obviously if you count your daily activity as well with it, mine turns out do be +-600 calories (desk job :blush: ), but you won't lose weight if you count that with your training compared to your consumption (tried it and monitored it for two months and your weight just stays the same).

So if I'm maybe understanding this wrong please correct me cause this has been driving me nuts for quite some time now :lol: ?

Thanx

Take a few minutes to read this. Then recalculate and see where you are at.

Ask if you don't understand.

Calories

There is no such thing as standard, we are all completely unique when it comes to caloric requirements.

First off work out BMR using either Harris Benedict Formula or the Karth-mcardle method.
I prefer the latter.
Adjust it according to how much physical activity you do per week.
That number is a ball park figure and can be tweaked, but is a good place to start.

Eat 20% less than that and you should be in a.deficit.

The 1800 cals for the avg male would be that person's BMR. This is the amount of energy your body requires to do the processes required to sustain life. If you were to lay in bed all day and not open your eyes or move, BMR is the amount of cals you would burn.

Pyroclasm wrote: The 1800 cals for the avg male would be that person's BMR. This is the amount of energy your body requires to do the processes required to sustain life. If you were to lay in bed all day and not open your eyes or move, BMR is the amount of cals you would burn.

Thanks Pyro, sometimes forget that things like that need to be explained...

I mean it's what we base our lives around essentially :lol:

Okay, I've read the first part of the calories link you send me and I'm not sure what is being meant when they state you need to work out the percentage of each of the macronutrients listed. Do you have to take your BMR and work it out with the percentage stated there or what exactly should one do?

I apologize for the stupid question just want to get it 100% right :blush: .

Thanx for all the info from everyone really do appreciate it.

Or is it just plain percentages stated there :huh: ?...

They talking about breaking your calories down into macronutrient ratios.

So for a keto diet you may have
65% of your calories coming from fats
30% coming from protein
And 5% coming from carbs

This is just a ratio.

Start by working out your protein requirements, you can read how to do this in the dieting stickies. Unfortunately it's a lot to type for information that's there...
If you get stuck shout. And once you have put it together post it up for us to see...

Mason Might wrote:

Pyroclasm wrote: The 1800 cals for the avg male would be that person's BMR. This is the amount of energy your body requires to do the processes required to sustain life. If you were to lay in bed all day and not open your eyes or move, BMR is the amount of cals you would burn.

Thanks Pyro, sometimes forget that things like that need to be explained...

I mean it's what we base our lives around essentially :lol:

Yes bro you really have to take it back to basics and when you teach you must break it down into bite size pieces otherwise the person gets overwhelmed.