Newbie quetstions, RDI and exercise

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Joined: Apr 10
Posts: 1

Posted: 14 Nov 2013, 12:23
Greetings folks-

I picked this back up after a while, and I wanted to ask about the recommended daily intake numbers.

After putting in where I am, (305, 6'3", looking to go south of 200 as a long term goal), for moderate, one pound per week weight loss, I'm recommended to have 3,000 calories RDI.

This seems absurdly high for a couple of reasons - first because I can eat garbage food and easily come in under this amount (we're talking mcdonalds, soda, the whole lot).

It doesn't seem like dieting, in other words. I've put in some of my meals from days gone by and always manage to come in under this number reliably, yet my weight is a problem.

In short, what's up with that? 3000cal does not seem like a diet.

On that note, the information on the exercise page seems rather high as well. 7 hours of desk work burning 1500cal (all on a PC). Yesterday, my food diary has me at 2500cal, and I supposedly burned 3879 just sleeping and doing computer work.

These two things combined would imply that I should be losing weight like crazy, with a 1378 calorie deficit per day!

I must be understanding something wrong, here. Could someone help me out?

Joined: Jan 12
Posts: 189

Posted: 14 Nov 2013, 13:19
The RDI is based upon where you are right now. To drop weight, you will want to be under FS's RDI. There are other sites that are a bit more accurate, in my opinion. I will say though as I have become smaller, the recalculated RDI appears to be more in line with what I would expect. I still maintain a deficit to continue weight loss though.

Try this site to determine your RDI:

Also, when it comes to activity level, I generally keep mine on sedentary and I do not input sitting at a desk. I just log actual intended exercise like jogging/zumba/weight training.

Joined: Nov 11
Posts: 959

Posted: 14 Nov 2013, 14:16
At 300+ pounds you burn a lot of energy just living. That is why the calculator says 3000 to lose weight.

"burning 1500cal (all on a PC)"

These numbers are BMR + activity. That is why a treadmill at a gym says you burned 500 calories in 30 minutes (or whatever). If you hadn't been on the treadmill you'd have burned 475 calories anyway.

Don't starve yourself to lose weight. It is a bad strategy that is doomed to failure.

I am 6 foot tall and I eat 2500 to 3500+ calories every day and still lose weight. I only exercise for about 25 minutes *once* a week and I am otherwise sedentary.

Have you considered low carb? I went LC back in August of 2011 at 265 pounds. Today I weight about 173 pounds. If you can manage the carb restriction it can be amazingly easy to lose weight. And I was a huge carb eater. French bread almost every day. Chips. You name it, if it was carby I ate some.

And you don't need to slave away in the gym to lose weight. Forget that popular meme. It is wrong. False. A lie. I didn't start exercising till about 183 pounds. Exercise, not crappy fad exercise, done in moderation is for health not weight loss/maintenance.


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