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I have recently discovered that on one of the rides I do after work I burn around 1200 calories. Now assuming that the recommended average intake for a male is 2500: Am I right in saying that I need to take on 3700 calories that day? Or am I looking at it somewhat simplistically? If I am right, then I am not taking in anywhere near that amount, and may be suffering for it.
What are the symptoms of not taking enough calories on board? Apart from the obvious low energy levels, that is.
Losing weight?
How longs the ride & what type of terrain? - thats a lot of calories!!!
and yes - if you burn more than you eat you loose weight!
I realise that, but I was thinking beyond mere weight loss.
That particular ride is 25 miles, on the road, and hilly.
IU would very muchdoubt the figure of 1200 calories for 25 hilly road miles.
Wher do you get the figure from? I thought about 500 calories an hour for hard cycling was about right - maybe a bit more
600 for hard cycling, I'm sure I remember. But you'd not be able to maintain that for long.
its basically calories in minus calories out - have a surplus you get fat, have a deficit you get thin
400-450 is more likely for 'bimbling about in the hills' type activity. I too, very much doubt you burnt that much - calculated on a garmin by any chance?
For the OP, 2500 is the recommended for a person to live a fairly inactive life and do a fairly ordinary job.
Typical basal metabolic requirement (i.e. energy to live, breath, etc... is about 1200 (depends on body size and composition) and the rest is for the other stuff - walking to work, working, going up the stairs, movement in general.
Yes, in theory you need to take on 1200 extra calories. Most peoples diets actually contain more calories than they need anyway, so one day a week with a deficit is not a big deal.
On a side note, that is a very high calorie calculation for a 40k bike ride. 500 - 600 calories an hour at a average speed of around 20mph is where most people would be at.
If I am right, then I am not taking in anywhere near that amount, and may be suffering for it.
if you were suffering or having any effects whatsoever, you would know about it and not need to ask on here.
Been through exactly the same sort of thing with commuting 20 miles a day and training for the GNR and then wondering why I'm always knackered.
The technical dude for CTC has produced and energy calculator so you can make a best guess at this sort of thing. It is available [url= http://www.ctc.org.uk/DesktopDefault.aspx?TabID=3523 ]here[/url].
I have just started eating a lot more carbs in response to my rough calculations. Too early to say if I am going to pork out or be full of boundless energy ......
Not using a Garmin HRM to measure calories by any chance, if so the results are pretty hopeless. 🙄
HRMs always seem to over estimate calorie usage.