Since Sunday I've been following my daily caloric intake and burn. I did this as follows:
- Calculated my basal metobolic rate at bmrcalculator.org and at 182 lbs, male, 50 years old, 6'0" and came up with a BMR of 1727 calories per day. With a low non-exercise activity the multiplier is 1.15 for a total of 1986 calories each 24 hours.
- I burn 83 calories/hour. For an average of 15 hours/week of exercise that's about 2 hours/day or 2080 calories in 22 hours.
- on the average I burn 600 cal/hour when I workout. That's 1200 calories/day from exercise
- The grand total daily is 3280, which is more or less what calculated a couple years ago from Fuel Factor
I've read that it's nearly impossible to have a caloric deficit that's larger than about 20%. If I want to lost 15 lbs and get to 167-168 which I believe is my ideal middle-age racing weight (not the 150 lbs of age 25) that will mean a total caloric deficit of about 60K calories. At a deficit of 20% or thereabouts would be 700 calories/day. that's about 90 days, or, June 1...days before the rock 'n roll marathon. Wish me luck