fat loss, calorie intake/replacement, and endurance training

Question
if i am interested in losing fat, and have already adjusted my daily caloric intake down by 500+ calories a day, how do i take into consideration the calories burned during high intensity endurance training?

there are many sites that that list calories burned during a given activity. a hrm can also give a rough estimate of calories burned. but what to do with that number? if someone's daily intake is 2100, reduced to 1600 to lose a pound a week, but is then burning over 2000 calories a day in workouts, what should be replaced to lose weight and still have energy for the next workout?


Answer
Dear Autumn,

In theory, this is an arithmetic task. In your example, you're supposed to create a negative calorie balance=(RMR-100) Cal.

RMR stand for resting metabolic rate and is the amount of calories you need to stay alive while doing nothing. Will you have enough energy for workouts? It depends on your current fat% as well as on what your 1600 Cal. are coming from. For endurance training, they can be coming from food fats - if your workout intensity is moderate. For higher intensities or for interval training, you'll probably need carbohydrates. For strength training, you must have enough carbohydrates. Bodybuilders on low carb diet have their carb meals around workouts or every week.

Hope it helps,

TZ

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