I think I've forgotten how to fuel properly.

[tongue_tied]

I figure about 300 per hour while cycling (of course, everyone is different), but for long distance, your body chemistry changes. Not sure, but it might be better to increase the protein ratio towards the end. (That's what I do, there is probably a good scientific article on the internet somewhere, may completely contradict that. ).

It also matters what your body type is., Mesomorph, Endomorph, Ectomorph, bone structure, etc. I'm a mesomorph (naturally more muscular) with heavy bones. And I'm 5'7'', so my baseline calories are higher than someone whose ideal weight is lower. (Mine is about 150, maybe down to 145 if I want to go extremely lean).

I figure (and some disagree, plus, body-type matters) my current weight times 12 to maintain current weight. So, 150 X 12 ='s 1800 calories per day. That is without exercise. With exercise would be 1800 per day plus however many per hour of cycling.

For a short, 1 hour ride at speed, I add about 300 calories, total. Someone who is more petit might have a much higher metabolism, so that 12 could be a 15. And my metabolism tends to increase as I get leaner, mostly because I'm exercising more, I think. But perhaps also I'm burning faster when I weigh less. (Seems like it, anyway). If I wanted to lose weight, I'd subtract 3500 calories per week from my diet, or 500 calories per day (not including ride fuel). One pound ='s 3500 calories. So, 1800-500=1300 calories per day with no exercise should, theoretically, make me lose about a pound per week, or 1800-500 + ride fuel.

I’ve read to take 15 times weight for moderately active women, and even more for very active. For myself, I could see taking 15, but not the next level, which might be 18 times weight. I'd gain eating that much, and probably the 15, too. Point is, know how many calories you need to maintain, and subtract 500 to lose in a healthful manner. (One that isn't too fast and forces your body to lose muscle rather than fat).

Most formulas and doctors' recommendations tend to exaggerate the amount of calories needed, and the amount burned. Same with formulas in Aps like MyFitnessPal.

Certainly, if you have been at your current weight for awhile, the place to start is to figure out your average caloric intake per day, maybe over the course of a couple of weeks, and go from there. But it does sound like you are under-fueling on the bike.

On the ride you mention, you ate approximately 1050 calories. If you look at online cycling calculators, they will probably tell you that is about the amount you burned per hour. I think that is exaggerated, but what you ate is still not nearly enough. You probably needed at least double. Depending.

I'm running about 170 right now, a lot of muscle and extra skin from losing a lot of weight over the years. I figured I probably burn 500 calories an hour when riding. If I go by your estimate, I need 2040 calories just to get through day to day life. I figured I eat approximately 1700 calories/day, and exercise 6-7 days a week (5 higher intensity days, two lower intensity days with strength). I'm 27 and I have a job where I sit. I get up and walk often. I think, the last time I did a calorie expenditure type of calculation where it factors in your weight, lifestyle, exercise, etc., I was "supposed to" eat 1400/day for life functions, more for exercising.

Also, as far as salt goes, I'm a salty sweater, 100%. I know I need the salt on a ride. My toes cramp, and I read that could be electrolyte depletion. I alternate between Nuun (for zero calorie electrolyte replenishment) and Skratch (for the calories).

All of this is extremely helpful. Thanks so much. I'll definitely try adding more protein during my longer rides this weekend.

[tongue_tied]

1400 is very low. How tall are you?

5'8'' in my dreams - 5'3'' in real life.

[luvmyguys]

This calorie calculator might be of interest. It's more exact than others, because you're factoring in your particular levels of activity. In addition, I think that many of the calorie recommendations are way too low, which can potentially prevent weight loss, because your body is going into starvation mode. So I've seen more than one recommendation to use this measure and subtract 500 from it.

[tongue_tied]

This calorie calculator might be of interest. It's more exact than others, because you're factoring in your particular levels of activity. In addition, I think that many of the calorie recommendations are way too low, which can potentially prevent weight loss, because your body is going into starvation mode. So I've seen more than one recommendation to use this measure and subtract 500 from it.

This was really interesting and actually reading some of the comments helped (for once). I do think I'm under-eating, in general and this is part of my problem - kind of a hard mentality to get over.

[OakLeaf]

What you eat off the bike has as much to do with it as how much you eat, too. Personally I can't tolerate much fat at all during exertion, but you need to make sure you're getting plenty of healthy fats in your daily diet, because your body needs those to metabolize stored fat (among other things).

[Owlie]

I'm not trying to lose weight, so take this with a grain of salt. I suffer if I forget to eat before I ride, or if I ride in the morning after a light dinner, even if I eat breakfast. I can't have fish (even fatty fish like salmon or tuna) and feel good doing anything over about 15 miles the following day. (Unless I have dessert, of course.) I need a mix of carbs, protein and fat before a ride (even skewed a little toward the fat and protein--carbs are easy to get on the bike!), and protein after, unless I want to eat everything that isn't nailed down.

[OakLeaf]

Very true about the recovery meal. Since these days my rides are pretty low intensity, I'd forgotten about that, but the recovery meal is really critical for me after any run of more than a couple of hours. Supposedly the window for replenishing muscle glycogen starts closing half an hour after your workout and ends about two hours later. If I don't get a good recovery snack (they say 4:1 carb : protein is ideal), then like Owlie I will be completely ravenous for three or four days afterward, and my training will also be affected.

[tongue_tied]

1400 is very low. How tall are you? 1700 with riding, should, by the numbers, allow you to lose slowly. That would be less than a pound per week, and would take almost 12 days to lose just one pound assuming no other factors interfered to mitigate any weight loss. For me, my patience ends after a day or two, and I give up or eat much less to lose faster (not recommended). If you have a couple of higher days, you would probably end up maintaining, 300 calories is nothing. When we get thinner, there is just much less room for slipping up or miscalculation). I'm assuming that since you just have 10-15 to lose, then you are taller with a muscular build, perhaps similar to mine? You may need to plateau for a couple of years if you've lost a lot. I guess it's possible to burn the rest off by lowering calories temporarily to get beyond a plateau, but that has to be done carefully. Honestly, 1700 sounds perfect.

You didn’t' mention if you are actually still losing. A heavier person burns more calories just to support their body mass. If you've lost a lot, then that advantage disappears. But you should be burning due to exercise and muscle support. (Having more muscle tends to burn more calories). Have you plateaued? That's often difficult to overcome.

I haven't lost in several months which is my frustration. I've started strength training and I actually think I might have gained a few pounds. I'd like to get down to 150-155 eventually, but that's another 20 pounds or so.

[ny biker]

1. It's not uncommon to gain a few pounds when you start strength training.

2. In my experience, it's very hard to lose weight when doing very long bike rides. In fact I gained weight when I trained for centuries. I was always hungry so I ate too much.