Formula for calories

[Aussiepopeye]

thanks Vos, ill check it out. appreciate all the help

and i did my waking pulse this morning ( new thermometer didn't work- may have been user error ) and it was 64.
guessing thats bad

 

[mt_dreams]

1700 calories is doable for someone who is inactive. If you're doing cross-fit while only taking in that amount of calories, you may be setting yourself up for body failure in the future. Not sure how often you exercise and how much effort your expunge, but it may be wise to limit it to a couple of days a week. Most people in the crossfit community exercise enough to warrant more calories, so its something to keep in mind. Try upping your calories in the 24-48 hours post exercise, as that's when a decent amount of the muscle will be repaired. Shoot for more protein & carbs as your fat rate is already adequate. if you have trouble eating more protein, things like low fat cheese, egg whites, & non-fat milk powder will make it easier to do so. Ideally honey, milk sugar & fruit will fit the bill for extra carbs, but some people also tolerate starches well. Also don't increase your calories all at once, do it in small increments for best results. Don't worry about exact macronutirent intake, as upping the calories at this point may be more important. A general outlook of 20-30% fat, 20-30% protein, & 40-60% carbs is a base point to start from, modifying it to suit your body preference.

 

[Aussiepopeye]

1700 calories is doable for someone who is inactive. If you're doing cross-fit while only taking in that amount of calories, you may be setting yourself up for body failure in the future. Not sure how often you exercise and how much effort your expunge, but it may be wise to limit it to a couple of days a week. Most people in the crossfit community exercise enough to warrant more calories, so its something to keep in mind. Try upping your calories in the 24-48 hours post exercise, as that's when a decent amount of the muscle will be repaired. Shoot for more protein & carbs as your fat rate is already adequate. if you have trouble eating more protein, things like low fat cheese, egg whites, & non-fat milk powder will make it easier to do so. Ideally honey, milk sugar & fruit will fit the bill for extra carbs, but some people also tolerate starches well. Also don't increase your calories all at once, do it in small increments for best results. Don't worry about exact macronutirent intake, as upping the calories at this point may be more important. A general outlook of 20-30% fat, 20-30% protein, & 40-60% carbs is a base point to start from, modifying it to suit your body preference.

thankyou..trying to re- learn how to eat! I Only do Crossfit 3 x a week. Its a very stressful exercise regime thats for sure.