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Originally Posted by burnin_vernon
I'm having trouble figuring out how many calories I need.
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What you'd burn sitting down all day:
BMR calculation for men BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years )
Quote:
Originally Posted by burnin_vernon
I'm a letter carrier and walk about 10KM per day with 30-50lbs on my shoulders. If I account for this into my diet, I have to eat TONS of food daily.
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A simple way to estimate calories for walking is a pedometer. You can get a decent one for ~$20. Of course, you burn more calories with the added weight so perhaps take the average weight you're carrying and enter it into the pedometer as your weight to account for it.
Quote:
Originally Posted by burnin_vernon
A co-worker's trainer told her to disregard the walking becuase our bodies are accustomed to it. (Why HIIT is recomended for fat loss, I think?) I feel little to zero cardiovascular impact on my routes and I don't want to eat much more.
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Simply not true. Walking is a fantastic, low-impact, low-intensity exercise. He probably told your co-worker that because walking burns a lot less calories than jogging or other activities. Long, brisk walks are quite good for burning calories, however, especially for populations that can't handle jogging.
Quote:
Originally Posted by burnin_vernon
I'm 5'8 190lbs, somewhat muscular. At my best shape I was about 170 so that is my target. I lift weights 3-6 days a week and do HIIT cardio for 20 min 4-5Xs/week. I eat 5 meals a day that are about 400 calories each.
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A pedometer wouldn't estimate the calories you burn from intervals well, but an accelerometer would. But it's very hard to estimate the calories you're burning from weight lifting as accelerometers don't do so well with it.
Unfortunately that means estimating what you're burning is tough unless you're in a chamber measuring your heat loss. If you're looking to lose weight perhaps you can add up your weekly caloric intake and then shave ~5% off of it monthly?