I completly understand. Without an HRM, any calorie estimator's going to be, well, an estimate. What I typically do, if I get more than one reading, is take the mean result.
Still, even when you're taking the lower of the two readings, you'll be getting your calories burned/week (and I do underestimate certain activities, too).
So, let's do some quick math to find your appropriate calorie range - using JUST your walking routine and information given on the first post (5'1", 22yo):
Walking routine (3.6mi @ 90 mins = 25min mile, or 2.4 mph)
- Using a chart from Nutribase ( http://www.nutribase.com/exercala.htm ), a 200lb person walking at 2mph will burn 120 calories per 30 minutes, and a 220lb person walking at 3mph will burn 176 calories in the same timeframe. Since your weight and pace are both in the middle of those ranges, let's put you at 148 (176+120, divided by 2) calories per 30 minutes .
Multiply that by 3, and that's 444 calories burned.
- The Fitness Lookup on SP doesn't have 2.4 mph, so I used 2.5mph, and it gave me 428 calories burned.
Now, the rest of this, I'm going to take straight from SparkPeople:
Your BMR (the amount of calories burned just by being you) is ~1,747
Assuming a sedentary lifestyle, we multiply 1.2 to your BMR because you do move around a bit.
Your Sedentary BMR is: ~2097
Now, you're burning 444 calories per walk, and let's assume you're walking 5 days a week (the post below doesn't say how often, only that you've recently begun,) so that's 2,220 calories being burned per week, but we need to divide that by 7 for the daily calorie goal. That's an extra 317 calories being consumed by your body, on top of your BMR. That means your body's burning ~2414 calories per day.
Now, we stop here if we want to maintain your weight, but we want to lose it.
Now, I don't know what you want your goal weight to be, so let's say you want to lose only one pound per week, you'd consume 500 less calories per day.
So, you'll want to eat about 1,914 calories per day to help fuel body to do the things it needs to do and still lose weight.
According to the link above, SparkPeople gives you a range of eating 250 less than the average calorie intake number, and up to 100 more than the average calorie intake number.
So, for you, your range would probably look something like 1664-2014 using the NutriBase numbers.
Using the SP numbers, you would probably be somewhere in between 1652-2002.
Now, this is just information that I was able to bring up based on the information on the first post and taking ONLY the walking into account. If you want to ENSURE the range is personalized for you, I implore you to go crunch these numbers yourself.
Edited by: SHINAKO at: 7/4/2013 (15:23)
"A journey of a thousand miles must begin with a single step." - Chinese Proverb
Short-Term Goal: 170
Mid-term Goal: 150
Ideal Weight: 120-140
| current weight: 181.0