RMR Question

[Doit1]

I have a question regarding RMR - I used the calculator on your website and got an RMR of 2518 with the moderately active multiplier. I've been keeping to a target calorie intake of 2,100 kCal per day with the goal of losing approx. one pound per week.

Later I followed the link to http://www.fatsource.com on your website and discovered a calculator there which gave me a 'Recommended Daily Intake of 2600 kCal to meet my diet goals. Their IPAD app has a Exercise Diary function which allows for more in-depth information to be entered, such as amount of time per day sleeping, doing desk work, walking, driving, standing, housework, etc. (too bad they don't have a category for keeping up with a 3-yr-old and a 10-mo-old). This gave me a much higher total calories burned of 3,335 on days when I work out. Based on the information above, would you recommend a different target for total calories? I always seem to be a bit hungry even though I'm eating 5 to 6 small meals per day and proportioning macronutrients per your nutrition guidelines. In reality I'm eating closer to 2,500 - 2,600 range and I'm slimming down and appear to be building new muscle. I suppose I'm really asking how valid the calories burned they are indicating for those typical daily activities are?

Also, you comment in your book that a supplement should have a higher percentage of protein to carbohydrates to lose weight. I'm using cytogainer with a ratio of 59 g protein to 79 g carbs per 4 scoop serving - is this a reasonable ratio, or should I be looking for something else to achieve my goals?

Thanks - the book and ipad app are great and the fatsource 'calorie counter' app is a perfect complement to them. This is exactly what I've been looking for.

[davenporter]

If you're feeling hungry, it could be one of two things:

1. You eat too many simple carbs which causes an insulin spike and then a massive blood sugar drop which makes you feel hungry.

This would be bad, and you would want to cut back on the simple carbs you're eating and focus on getting more complex carbs, proteins, and healthy fats.

2. Your body needs food.

If you're not eating many simple carbs (just some after a workout) then you're probably feeling hungry because you need to eat! You should feel satisfied after you eat -- not full or stuffed, like Mark mentions in the book. You shouldn't feel hungry. Make sure you're spacing out your meals as well as you can to keep your body fed throughout the day, and make sure you're getting enough!