I normally consume around 1,200 calories a day and it was fine for a while, but now I'm more active, I must increase the calories so by body doesn't think it's in starvation mode. I found I should be consuming 1,800 calories, and that's based on a simple combination of formulas:
- Your body weight x 10 = resting metabolic rate (RMR)
- Your RMR x 20% = daily activity burn
- Your RMR + daily activity burn + 600 = energy amount
- Level One range of 1,800 - 2,399 = you should consume 1,800 calories a day
- Level Two range of 2,400 - 2,999 = you should consume 2,400 calories a day
- Level Three range of 3,000+ = you should consume 3,000 calories a day
If I didn't have the heart monitor with the approximate calorie counter, I could not have estimated my workout intensity. I knew I was tired after it was over, but I didn't know how many calories I was burning. In my case, I had burned almost 1,000 calories in a single workout, and my daily intake is around 1,200 calories. If we assume the count is off by 20%, that still means I have 400 calories not used at that point in time, but would be shortly in order for me to exist (breathing, heart beat, pumping blood, organ function). Keep in mind 600 calories is starving, so I can see exactly why my body held onto the fat with tooth and nail ferocity.
Even if you can't afford a heart rate and calorie watch monitor, see if you can borrow one for a workout or two from a friend who owns one to gage your calorie burn and heart rate. You might be strangely surprised at how hard you're actually pursuing your workout goals, forcing you to make a course correction or two. There's nothing wrong with having more information than what the scale or your clothes can tell you, and that's why I'd recommend this little gizmo for all people who are starting an exercise plan, especially if you've got health problems - you must know exactly what your body has to tell you. I don't think I'll ever work out without one ever again!
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