I attend football training two nights a week (90 mins), go to the gym the other 2-3 days in the week (35 mins) and play a match at the weekend (90 mins).

My gym work is mainly cardio (10 minutes on bike, cross trainer and treadmill each), with a bit of light core resistance work at the end and according to the personal data I input into the machines, I average a total of 386 calorie burn per session.

What I want to know is this: I apply an activity factor of 1.55 to my RME in order to get a BMR of 3,308, at which point I deduct 1,000 for a maximum daily calorie intake allowance of 2,308.

Where do the 386 calories burned from excercise fit into this equation? Have they already been accounted for in applying the activity factor to RME? Or, in calculating my maximum daily calorie allowance, am I allowed to add the 386 calories burned in the gym to my original figure of 2,308, thereby maintaining the 1,000 calorie deficit from BMR?

Please note: so far I have been losing weight steadily and successfully but am worried I may be undereating if I my calorie intake is over a thousand under my calorie needs

First, if you're not losing too fast or too slow, who cares?

These are all merely estimates anyhow so giving them this much weighting really isn't necessary?

Secondly, the activity factor is supposed to pick up your exercise, so yes, it's included. That's why we're really dealing with big ballparks here as those activity factors obviously don't know exactly what you're expending in the gym and on the field.

Thirdly, do you play football competitively? If so, is your weight really that much of an issue that you need a 1000 calorie deficit during season? Aggressive dieting doesn't go hand in hand with performance.

I play football competitively, yes.

From what I understand anywhere between a 500-1000 deficit is acceptable, no?

I'm not in any real rush, it's not like I look overweight (I'm a muscly guy, though could do with losing 15kg or so for optimum weight) but I figure the sooner I lose it the better and 2,308 is a lot of calories to be eating anyway is it not?

I play football competitively, yes.

Okay.

From what I understand anywhere between a 500-1000 deficit is acceptable, no?

Acceptable for who?

There are no rules that blanketly meet the requirements for all people. It must be viewed on a case by case basis.

If I were training an athlete, unless body fat was impacting performance, I would not do aggressive dieting during season play. The simple reason is, you must pick and choose your battles according to your most important goals.

If right now your more concerned with your body fat and physique over performance on the field, then by all means, have at it.

I'm not in any real rush, it's not like I look overweight (I'm a muscly guy, though could do with losing 15kg or so for optimum weight)

See above.

but I figure the sooner I lose it the better

Better for what?

and 2,308 is a lot of calories to be eating anyway is it not?

A lot for who? Again, you keep applying what you've 'heard' to all populations. This can't be done.

Is 2000 calories a lot for a 110 lb female who is sedentary?

Sure.

Is 2000 calories a lot for a healthy sized man who does a lot of exercise?

Not at all.

Okay, maybe it's best I give you a bit more info about myself:

I'm a 23 year old male. I currently weigh 212 lbs (96 kg) and stand at about 5' 10/11". To describe my build you'd say muscly. As per my opening post, I exercise moderately to intensively 5-6 days a week, for a minimum of 30 minutes

My typical daily diet is as follows:

Breakfast - Two biscuits of Weetabix in a shallow pool of low fat milk

Lunch - A bowl of vegetable soup, a brown bread sandwich, filled with tuna, sweetcorn, peppers, onions and tomato and a light spread of butter, and a pot of low fat fruit yoghurt

Dinner - Whatever my Mum cooks, in balanced portions. Usually consists of rice, spaghetti, potato, oily salmon, skinless boiled chicken, tomato sauce, curry and other low fat sauces, vegetables ie. peas and sweetcorn, etc

Snack - 2-3 apples a day, in between meals

Tbh I'm not sure I even hit 2,308 calories a day (what do you think?). The odd time I'll allow myself a packet of Maltesers during the day or some such.

You seem to be an expert. From the information I've given you, how would you assess the balance of my weight loss plan (bear in mind I do want to lose weight sooner rather than later for performance and physical appearance reasons, and so far my weight has been falling predictively)?

Thanks!

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I'm not going to estimate calories based on what you've given me.

And by this post, are you saying that weight loss is more important than peformance on the field?

Well my internal logic is that lighter equals faster, more flexible, more responsive on the field, which are important qualities in football (soccer).

But I'm keen to read your thoughts on what I should be doing in your opinion, you seem very knowledgeable on the subject.

What position do you play?

Honestly, with athletes in season, as I've said a few times now, it's not wise to aggressively diet unless the fat is seriously hindering performance.

Reason being: Aggressive dieting reduces recoverabilty, doesn't give your body what it needs during strenuous competition, etc, etc.

Sure, less fat is always better when it comes to competition (unless you're a sumo wrestler).

The time to take it off though, is generally not during season.

Okay. Is it your position that I should be aiming for a 500 calorie deficit instead then, or is that taking it too literally?

Oh and I play in midfield, so I'm up and down the pitch a lot. Lots of energy required!

Bear in mind when I say I play competitively, it's amateur league, not professional...you probably already assumed that, just thought I'd say!

My point is your deficit should be as small as possible if you're concerned about performance. If you're not, and you care more about losing body fat, than 500-1000 is fine. I wouldn't suggest it but it's not my body and it's not my performance.

I simply call it how I would do it if it were me or a client of mine.

Fair enough. Can I ask you one last question, seeing as I have you here? :)

I know you can't spot reduce fat, that's fine. But got any, 'tips', 'suggestions' for maybe accelerating the fat loss from the buttocks?

What's the difference between spot reducing and accelerating fat loss from a particular area of the body?

And women love a meaty ass!

Ha ha, I'm sure they do! :)