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Calorie Maintenance Confusion
Hello Beachbody members,

I've just recently registered for an account here because I have some confusion regarding the daily deficit and what I should be basing my daily calorie maintenance on and I'm looking to you for support!

Before I get to the dilemma, let me start off by revealing some basic information about myself.

Age: 21
Gender: Male
Height: 5'9"
Weight: 166 lbs
Body Fat: 15%

Now, this weight and body fat percentage given here were both recorded about 1 month prior to having started Beachbody's Power 90 program. I actually don't have a scale nor a body tape measure to update those numbers at the moment (I plan to get those soon).

Nevertheless, I'm currently on day-65 of the program--Phase 3-4 on both routines--working out 6 days a week and haven't missed a single day. Since the start of the program, I went hardcore on my nutrition as well, completely ridding my life of junk food and replacing that with good whole foods and such, using Michi's Ladder as my main guideline and utilizing the dinner recipes given in the Fat Burner Recipe Book. Additionally, on Tuesdays and Thursdays, I attend hour-long kickboxing lessons at my college.

With all of that said, other than Power 90 and my kickboxing lessons, I live a rather Sedentary lifestyle. Being that I'm a graphic designer and in college for my certificate in graphic design, I spend the majority of my day sitting down at a computer. In the Diet Guide for the Power 90, when learning about calorie deficits, the reader is to learn their daily calorie maintenance by referencing the chart that best describes (using only pictures as visual clues) that person's lifestyle. When I first looked through this book, I chose 'Sedentary,' because it just seemed to make the most sense for me at the time. And being that my weight was last recorded as 166 lbs., I then understood (or so I thought) that my daily maintenance would be 2200 calories (according to the diet guide).

This is where confusion sets in.

I've recently done some research online and found that some sources define the daily lifestyle/activity levels in somewhat conflicting ways. For example, I've found some sources which base it on what a person does for the majority of the day, on a daily basis, excluding whatever daily exercise routine that person may do; while other sources base it mainly on how many times a week a person exercises.

Some examples:

http://www.fitwatch.com/qkcalc/caloriedeficitcalculator.php
>>
Sedentary: Little or no exercise, desk job
Lightly active: Light exercise, sports 1-3 days per week
Moderately active: Moderate exercise, sports 3-5 days per week
Very active: Hard exercise, sports 6-7 days per week
Extremely active: Hard daily exercise or sports and physical job or twice daily training, i.e marathon, contest, etc.

http://www.myfitnesspal.com
>>
"How would you describe your normal daily activities?
Sedentary: Spend most of the day sitting (e.g. bank teller, desk job)
Lightly Active: Spend a good part of the day on your feet (e.g. teacher, salesman)
Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)
Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)"

As you can see, the definitions from both sources seem to be somewhat conflicting in my specific case. If I go by the Power 90 diet guide or myfitnesspal.com, it can be said that my daily maintenance is the aforementioned 2200 calories [Sedentary]. But if I go by fitwatch.com and a few other sources I've found, it becomes 3159 [Very Active]! That's a 959 calorie difference.

So where does someone who exercises intensively 6 days per week while spending most of each day sitting down in front of a computer fit in?

I'd also like to add that I don't know exactly how many calories I burn after each exercise. The Power 90 booklet says that on phase 4, each workout should be burning about 800-1000 calories. Is this true for both the Sculpt 3-4 and Sweat 3-4 routines? You'd think the Sweat would naturally burn more calories...right? Either way, I've been assuming that I burn approximately 1000 calories with each workout based on that alone.

I greatly appreciate any help on this and thank you for reading such a long post!
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RE: Calorie Maintenance Confusion
Answer Answer (Unmark)
1/17/13 5:11 AM as a reply to noneother.
Hello,
I am pretty sure you don't burn near or close to 1000 calories with Power 90 workouts. Most people burn from 300 to 600 calories with the P90 workouts.

I used the Harris-Benedict formula and from what i calculated your maintenance calorie is 2800. To lose weight you should aim for around 2200 calories.

Your macro to lose weight 50% protein / 30% Carbs / 20 % Fat.

These are the number if you want to lose weight, if you want to put on muscle mass we would have to up the calories and twik the macros a little.
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RE: Calorie Maintenance Confusion
1/17/13 9:08 AM as a reply to DominicDuclos.
DominicDuclos:
Hello,
I am pretty sure you don't burn near or close to 1000 calories with Power 90 workouts. Most people burn from 300 to 600 calories with the P90 workouts.

I used the Harris-Benedict formula and from what i calculated your maintenance calorie is 2800. To lose weight you should aim for around 2200 calories.

Your macro to lose weight 50% protein / 30% Carbs / 20 % Fat.

These are the number if you want to lose weight, if you want to put on muscle mass we would have to up the calories and twik the macros a little.


Thank you, that helps a lot. On how many calories I burned from each workout, I had absolutely no other point of reference to ballpark it so that's definitely good to know.
My goal isn't necessarily to lose weight. 166 lbs. seems a bit on the light side to me, actually. Ideally I'd like to gain mass and tone muscle, while shedding body fat down to 10% or less, hopefully revealing my six pack.
Is this goal realistic?

{edit}
How important is it to follow the macro ratio to the letter? Because I'm thinking their might be times when I simply don't have the food choices around the house to follow an exact ratio.

Thanks a lot man!
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