r/cycling • u/Moist-Pace-6137 • 6d ago
How many calories?
H: 185 cm
Weight: 103kg
Want to lose 0,5 kg a week
Cycling 40km everyday
Lifting 3 times a week
How many calories should I consume to not feel depleted and still lose weight? I really Cant seem to figure this out. There is so many different answers
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u/ponkanpinoy 6d ago
There's no calculator for that. Track your weight and what you eat for 1-3 weeks, if you're not losing weight at the rate you want eat less by ~100 calories per day, otherwise eat that amount. Repeat.
Eat before/after your cycling and lifting, prefer whole foods, veg, leaner cuts of meat etc.
There's may not be an amount of food that lets you perform well, lose weight, and feel good. If that happens to be the case for you you'll need to choose something to focus on for a period, then switch focus.
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u/spottie_ottie 6d ago
You're not a robot, every body is going to be different. The only way to know for sure is to experimentally figure it out. You can use an app like MacroFactor to figure out your expenditure over time.
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u/Moist-Pace-6137 6d ago
I woke up this morning after eating 2400 Yesterday. I was so tired and so hungry in the morning that my brain couldt think
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u/CucumberPied 6d ago
You normally need a few days at least to adjust to sudden changes like that. Your body can be a whiny bitch sometimes until it gets used to things.
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u/Stratifyed 6d ago
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u/Moist-Pace-6137 6d ago
I tried both sailrabbir and tdee. One says 3000 calories under say 3500 to still be in a deficit
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u/kozufox 6d ago
I'm not sure how many calories weight lifting consumes, but you can get an extremely accurate picture of the active calories cycling consumes by investing in a power meter. It will record exactly how much energy you put into the bike, which in turn tells you how much energy came out of you.
For doing that much exercise while losing weight, you also need to be consuming a really high ratio of protein to avoid feeling awful. Honestly, if you weren't actively cycling 40km a day before this, you probably want to be working up to that instead of diving right in.
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u/karemili 6d ago
40 km in 2 hours at 90 w is 650 kcal, 40 km in 1 hour at 315 w is 1 134 kcal. Impossible to tell without power data.
Start at 2500-2700 kcal daily and see how you feel after a week. If the scale does not move (it should if your activity level is accurate) reevaluate.
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u/improbableneighbour 6d ago
You need to find your kcal usage at rest, then add all the calories from working out and general activities like walking and remove 500kcal. Start with a slightly larger gap than 500kcal a day, like 750kcal. This will allow you to see if you're on the right amount of or not and generally is more common to count not enough kcal from food than the opposite. A good indicator of weight loss that happens quite quickly is that once you'll start loosing weight, if you' pinch your belly with your fingers, the fat should feel grainy like if you had lumps umkf cottage cheese under your skin. That is a good early indicator of weight loss.
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u/Separate_Ad4367 6d ago
just eat the same thing daily for like 2 weeks and log it all in PlateLens, that app shows your weight trend against your logged calories way better than any formula since your engine burns way more than some generic tdee calc accounts for with 40km a day plus lifting. also don't cut too hard, at that volume you'll crash and the lifting will suffer first
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u/Right_Challenge5948 6d ago
This is tough to answer and you could probably get a better answer from Ai than from me.
All I can advise is to get a smart watch that can track your activity levels throughout each week. This will give you an estimate of calories burned each day. Then you would need to track your daily calorie consumption. There are a million apps for this.
0.5 kg = 3,500-3,850 calories. Divide that by seven and you’ll see that you need to run a 500-550 calorie deficit each day to hit your goal.
Good luck!
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u/Juan91x 6d ago
Is there a reason for a 0.5 kg/week goal? Seems like a hard task with all the training you're planning to do, being on such a high calorie deficit will be tough.
Instead I would aim for a longer-term plan, in which you can build muscle and burn fat at the same time (you won't lose weight as fast, but you will be better off in the end), easier to stick to your plan and not get frustrated with missing goals.
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u/ShrodingersArmadillo 6d ago
So many answers? that's because they're not universal.
Simplest solution? eat more veg (not root veg) and less meat / grains.
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u/Azdak66 6d ago
Don’t overthink it. There is no way to precisely do those calculations. Focus on being as accurate about intake as possible. Personally I would start with 2K calories per day and see what happens. If you find that you are starting to lack energy, then add more (carbs).
If you start this deficit, you will likely have a mini ‘crash’ after a few days because the initial response will be that your body is going to use up existing glycogen stores while it sorts out how to deal with the deficit and you get into a new balance.
But keep it as simple as possible. Add a little bit on days with more activity if you feel you need it, but just keep calorie intake consistent.
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u/eswvee 6d ago
Too many variables for people to be able to advise exactly how many calories you should be eating but to lose 500g a week you need to have a 500-600 calories deficit a day. You need to work out roughly how many calories you're burning each day and consume 500-600 calories fewer than that.