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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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insanity, calories and weight loss?
hi there, over the past year i have lost 20lbs from various workouts and i have found that my current caloric intake will support my weight with little to no exercise(other than my job).

so i was wondering do i really need to eat 500 less calories for insanity or will the high level workouts be enough to lose a few lbs?
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RE: insanity, calories and weight loss?
calories insanity weight loss calorie deficit calorie intake resting metabolic rate
3/16/12 9:18 AM as a reply to nevernew.
Hey! Have you calculated your optimal calorie intake with Insanity yet? It looks a little long to do, but it isn't bad. By calculating your calories burned during your workout in this formula, you should be able to see how much you should eat AFTER your calories burned during the workout (Insanity burns 500-1000 calories typically) and 500 calorie deficit to lose weight. This number should reflect the extra calories burned from the workout and your deficit so you don't have to do anything else to it after you do the 5 steps! emoticon Does that make sense? How do you like Insanity?

Step 1:

Calculate your Resting Metabolic Rate (RMR) --this is the number of calories you need to eat to survive

Your current weight x 10 = RMR

Step 2:

Calculate your Daily Activity Burn (DAemoticon -- this is based on your activity levels outside of your workout

Sedentary RMR X 10%= DAB

Moderately Active RMR X 20% = DAB

Very Active RMR X 30% = DAB

Step 3:

Add your calories burned from your daily workout (DW). (Click here if you aren't sure & use a beachbody program)

Step 4:

Subtract or add your Calorie Deficit (CD) or Surplus. (A deficit of 500 calories a day averages to a loss of about 1 lb per week)

Step 5:

Put numbers on 1-4 all together!

RMR + DAB + DW - CD = Your Calorie Target
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RE: insanity, calories and weight loss?
3/16/12 1:09 PM as a reply to nevernew.
If you are maintaining at your current caloric intake then you should lose weight doing Insanity. Insanity will burn on average about 400 pounds a day, which will amount to about .8 of a pound a week lost. If you want to lose more than that, then create a deficit. If you want to maintain while on Insanity you will need to eat more. Rather than doing manual calculations you can use this website, which is very accurate, particularly if you know your body fat %. I have it calculate based on little or no exercise and then add it my workout calories based on my heart rate tracking (I track calories burned for every workout so I know exactly how much I burn from exercise). This way if I want to vary how much I work out in any given week I know exactly how much I need to reduce my calories by.

Caloric Needs Calculator
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RE: insanity, calories and weight loss?
7/24/13 6:31 PM as a reply to SoreyFitness.
Hi SoreyFitness,
I'd like to use your steps to calculate my optimal calorie intake with Insanity, but I seem to run into a bit of an issue with the steps listed.
Obviously Step 1 is straightforward and easy to calculate, however when I get to Step 2, I'm unsure what to be entering here. Are you saying that I should be taking the RMR value from Step 1 and then multiplying it either by 10% for a Sedentary activity level, 20% for Moderately Active and 30% for Very Active? I suspect that this is what you meant, but wanted to clarify.
The major problem I run into is on Step 3. I would like to add my calories from my daily workout, but there is no link to figure out what my calorie burn is for each of the different Insanity workouts.
Finally, for Step 4, what should I be putting here? I don't know that I really want to lose weight more than I just want to tone up and perhaps gain some muscle mass. So with that being said, do I just want to keep the CD at 0, or what should I do here?
I really hope that you can help me out with this so that I can properly figure out what I need to be doing calorie wise.
Thanks!

SoreyFitness:
Hey! Have you calculated your optimal calorie intake with Insanity yet? It looks a little long to do, but it isn't bad. By calculating your calories burned during your workout in this formula, you should be able to see how much you should eat AFTER your calories burned during the workout (Insanity burns 500-1000 calories typically) and 500 calorie deficit to lose weight. This number should reflect the extra calories burned from the workout and your deficit so you don't have to do anything else to it after you do the 5 steps! emoticon Does that make sense? How do you like Insanity?

Step 1:

Calculate your Resting Metabolic Rate (RMR) --this is the number of calories you need to eat to survive

Your current weight x 10 = RMR

Step 2:

Calculate your Daily Activity Burn (DAemoticon -- this is based on your activity levels outside of your workout

Sedentary RMR X 10%= DAB

Moderately Active RMR X 20% = DAB

Very Active RMR X 30% = DAB

Step 3:

Add your calories burned from your daily workout (DW). (Click here if you aren't sure & use a beachbody program)

Step 4:

Subtract or add your Calorie Deficit (CD) or Surplus. (A deficit of 500 calories a day averages to a loss of about 1 lb per week)

Step 5:

Put numbers on 1-4 all together!

RMR + DAB + DW - CD = Your Calorie Target
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