Good Morning everyone, I hope you are all having a great week.
I am on week 3 of the NHS 12 week plan. I have joined my works gym and have been doing a 30 minute workout in the morning before I start work. I also have a 20 minute walk to work in the morning and a 20 minute walk back home in the evening. At the weekends I walk for a minimum of 5 miles each day. My fitbit tells me that I am burning between 5000 and 6000 calories per day. It's never been less than that to date. Myfitnesspal calculates my BMR (Basal Metabolic rate) at 2868 calories a day (425lbs, male, 6ft 3, 48yrs young). With an estimated 5 x 30 minute workouts per week + my weekend walks, I would class myself as moderately active so I multiply my calories by 1.55. This gives me a total of 4445 calories a day. The NHS recommended calorie intake for a man on the 12 week plan is 1900 per day. I have been strictly eating 1900 calories a day but I am worried that this is way below what I should be eating based on my exercise levels and that my weight loss is too much as a result. I have to say that this has been manageable and I haven't been hungry at all. Can anyone offer any advice to me on the whole calorie intake thing and tell me how many calories I should be eating to aim for around 2-3 lbs loss per week.
Thanks
Kenny
Written by
Kenny25
To view profiles and participate in discussions please or .
The 1900 recommendation on the NHS 12 week plan is for the 'average' man, and you are clearly a tall man, so not an 'average' man - if you look at the NHS BMI calculator which is on the right hand side of this link:
and if you enter your personal details, height, current weight, and current activity levels it should give you a recommended 'range of calories' to eat within. It should be drammatically higher than 1900. So you can check that out, if you want to.
I am 6 feet 1 inch tall, and a female and I am currently aiming for 2,250 calories per day as my daily intake.
I agree with Lowcal - the NHS BMI calculator is really useful. Even at 5'4" and only 2 stone overweight it calculated I should have more than the 1400 recommended for women on the 12 week plan. So I'm not sure where they get their sense of an 'average' person from! Although I still tried to stick to 1400 while I was losing weight, as I felt okay doing so.
Wow Kenny25 you are a real inspiration how you have taken on board your new lifestyle journey. I wish you all the luck and weight loss in the world you deserve it. I am carrying on my own journey and at the mo doing ok, just entering week 5 today, keep posting your progress it is good to hear how motivated other people are as it eggs me on to do more. Bev👍😊⭐️
Thanks Bev. It does feel like a new start. I am in a good place and happy. I'm enjoying my food and also the exercise. Feeling positive about my future.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.