CKinnard wrote:When you say your rides are 600 Calories, does that include BMR? (Most calculators include it)
If so, then you are going to be double counting BMR for the duration of the ride (BMR for you is probably around 70-80 Cals per hour.)
Don't know. I just used bike calculator to get a guesstimate. My useage is going to be whatever it is. Just as long as I average less intake, I should be OK.
http://www.bikecalculator.com/
CKinnard wrote:Many calculators neglect to allow for TEF (thermic effect of food) which convention sets at 10% of energy intake. i.e. if you expend 2500 Cals in a day doing light activities, the Calorie intake required to maintain bodyweight is 2750 Cals.
Barnard believes from a study that for WFPB, TEF is 16%.
Barnard wrote:Fourteen weeks later, the participants came back to the laboratory and had their metabolisms measured again. And we found that the average after-meal metabolism was now 16 percent higher than before.
http://www.pcrm.org/nbBlog/the-negative-calorie-effect
Anyway as said earlier and assuming I eat the nuts some time soon, below is today's diet. I wouldn't call it typical as the Mulberries threw the protein levels out. But the tree is in fruit at the moment, so...
I could have eaten both more and less today. As said, some non-cycling days are 2800, some are 2400. Yesterday was 1588 Cal according to Crono. So the approx average for two days is 2041 Cal with both day's Cal according to Crono (today 2494). If I take away 16% TEF, then that is 1714. So you can see why I'm dropping weight slowly.
To others reading this post without the history, the above spreadsheet is for my weight loss mode. A normal diet for me may have 100g+ of beans and maybe double the bananas. I could also be eating more grains and more starchy veg.
By the way, Cronometer with some RDAs modified to WHO specs or my body weight specs says I got everything I needed today.