Calories when losing weight

Breakfast 1.5 cup of cereal with 8oz of unsweetened milk 400 cal

Lunch: 6 peanut butter crackers 290 cal

Dinner quinoa and bean salad typically runs around 800-1000 cals depending on what i add to it, eggs vs fish vs chicken breast or extra helping of quinoa.

Yeah I hear you if I go to a restaurant ill eat lets say a 1500-1750 cal meal of a burger, fries and two beers. I seriously wont eat until 4pm the next day after running 6 miles. Maybe a light snack before my run.

Sorry for chiming in a bit late to the discussion, but I really feel like I need to add my 2 cents. I think weight loss is a good thing for us runners.

I finally found something that works for my stubborn weight as a runner!

Fasting works too like some have said! But it's usually not something one is able to sustain long-term.

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All of my friends are running in the mornings or evenings to keep in shape, I was wondering if that kind of sport could help me lose my weight. I really want to become fit, that's why I was trying to do that in a gym or home, doing squats or pushups. But it did not work for me and I was really wondering why. So to say, I began to search for the answer on the Internet and most of the Information was kinda advertising for a fat burning pill or something like this. To be honest, I was really disappointed by that and nearly giving up, when I found a well written article https://thechamplair.com about calories and running. From that moment I started to run everyday and my weight started to go down really fast. There is a big difference even after only a week. That article explained me what I need to do,more than that, I found a lot of tips that were very useful for a beginner like me, I think it could be useful for you as well

You don’t burn more than about 30% of the calories you intake during the day so - eat 2000 cal, burn 600 or 6000 same metabolic effect.

fkonfkoff wrote:

You don’t burn more than about 30% of the calories you intake during the day so - eat 2000 cal, burn 600 or 6000 same metabolic effect.

What on earth are you talking about ?

Hungry Boy wrote:

I simply use my Garmin for calories burned running. Is it 100% accurate? No, but is it close enough to give a good idea of how much I should eat each day? YES.

Garmins are not remotely accurate when it comes to calorie burn from running. They use HR, which wildly underestimates calorie burn for fit runners. Because calorie burn is strictly a function of how much mechanical work your body is doing, it's directly proportional to distance covered. (I'm leaving out inefficient anaerobic metablism, which is doing very little work unless you're running very fast.) Your weight and the distance you run will tell you how many calories you burned. If you get really fit, without your weight changing, your heart rate will get lower when you cover the same distance in the same amount of time, but your calorie burn will not change.

Well...... wrote:

fkonfkoff wrote:

You don’t burn more than about 30% of the calories you intake during the day so - eat 2000 cal, burn 600 or 6000 same metabolic effect.

What on earth are you talking about ?

During exercise I meant. It’s weight loss is mostly about reduction in caloric intake:

What’s important to absorb is the fact that we have very little control over our basal metabolic rate, but it's actually our biggest energy hog. "It's generally accepted that for most people, the basal metabolic rate accounts for 60 to 80 percent of total energy expenditure," said Kravitz. Digesting food accounts for about 10 percent.

That leaves only 10 to 30 percent for physical activity, of which exercise is only a subset. (Remember, physical activity includes all movement, including walking around, fidgeting, et cetera.)

The implication here is that while your food intake accounts for 100 percent of the energy that goes into your body, exercise only burns off less than 10 to 30 percent of it. That’s a pretty big discrepancy, and definitely means that erasing all your dietary transgressions at the gym is a lot harder than the peddlers of gym memberships make it seem.

I wonder if the OP still has his tape worm, and if so, has he named it?

fudgeface wrote:

That leaves only 10 to 30 percent for physical activity, of which exercise is only a subset. (Remember, physical activity includes all movement, including walking around, fidgeting, et cetera.)

The implication here is that while your food intake accounts for 100 percent of the energy that goes into your body, exercise only burns off less than 10 to 30 percent of it. That’s a pretty big discrepancy, and definitely means that erasing all your dietary transgressions at the gym is a lot harder than the peddlers of gym memberships make it seem.

I agree that it's tough to lose weight by focusing on exercise and ignoring diet, but this is weird reasoning.

Just because exercise is a small percentage of the average person's total calorie expenditure doesn't imply that people can't decide to exercise more or that a small percentage increase in expenditure can't have a huge effect. All you need is a deficit in order to lose weight. Most people, even overweight people, are pretty darned close to being in equilibrium from day to day, so small changes can have a big effect. Many people find exercise easier than diet because exercise requires discipline for one hour a day, and diet requires discipline for 24.

My calorie needs match pretty closely with OP. No tape worm, just an adult male body that needs more food than a teenage girl.