How many calories do I daily need? (Detailed daily summary)?!
Question: How many calories do I daily need.? (Detailed daily summary).?
Okay, so I'm 17 years old female turning 18 in 20 days. I'm about 5'2 and weight 138 lbs. My typical week-day involves walking 10 minutes to school, playing piano for about 40 minutes, studying for at least 30-60 minutes, writing for at least another 40 minutes for my other classes, playing soccer in my sports class (regular soccer/not so competitive) for at LEAST 50 minutes, hang out with my friends/talk/laugh/sit/walk for about 40 minutes.
Now, If the school day is either Monday, Wednesday, or Saturday, then I go out right after school and jog ten times around the sport classroom buildings (takes about 15 minutes and I take same breaks during that!), I do 100 sit-up (Includes a break) and 30 push ups, and then I start playing soccer for about 50 minutes, I run while playing and everytime I run for about 20 meters and feel like to breathe, I juggle with the ball, and I keep doing this for about 20-30 minutes and it includes water-breaks, etc. The whole thing takes me for about 2 hours but I do take breaks during that. When I'm done, I just go back home.
NOW, IF the day is Tuesday, or Thursday. I go to gym right after school, I do the Body-Masters Leg Extension, I lift the 2nd one (The weigh!) 10 times, 3rd one 10 times, 4th one 10 times, 5th one 10 times and so on till I reach 8th. I do the exact same thing with another machine, kinda like Leg Press, I do the same thing with the Lat Pull Down Machine expect that the 5th one (The piece of weight that you lift,) is the last one I can reach, but I still do 10 for each, I do the Pec Deck Machine 10 times per one, and increase the weight till the 4th one, and then I do the Dynamax pro pec fly (The one that you hold and it gives you shoulder muscles) for 10 times per each till the 4th one. Anyway, that's all a warm up, I have a water break and then I do 200 the Leg Extension (I take half a way break), 200 times the Leg Press, 200 times with the Lat Pull Down Machine, then I do the Pec Deck 200 times, but I can't do the Dynamax pro pec for 200 times because I'm only a begginner and for some reason this machine is the toughest one for me, and I'd be already feeling tired. Then I run a mile in the running machine, I can't actually run the entire thing without slowing down (Because I don't have a very good fitness.), I walk fastly a little bit, jog for about half the lap, and run the rest and I do this pretty much with every lap till I reach a mile... Then when I'm done (The whole thing takes me for about 2 hours), I go back home.
Whether I went to gym or played soccer, after doing either of those activities, I go back home when it's 5, I do some kind of another excersice where I sit on the ground and move around while sitting (Basically pushing myself forwards, like walking but without using my legs or feet, I just do it sitting and it's very intense exercise), however I do it for about 20 meters, then I take shower, dinner with the family, and study for at least an hour, watch TV, and go to sleep.
I admit, I usually feel physically tired during the weekend, so I spend Saturdays and Sundays mostly lying down/sleeping/studying or reading or on the computer. But I do go out for a little walk sometimes, and we usually hang outside to malls or stuff on Saturdays so it's also considered moving! :-D
Sorry for my very detailed explaination of my daily activities, but please tell me, on an avarege day, how many calories do I need.? And I need a little explaination with it please because I'm always confuse myself whether I'm lightly active, moderatley active or extremely active (I don't think so!), please help me find out, I'd really appreciate it cause I'm really conerned with this issue lately...
Thank you so much for your time!Health Question & Answer
Now, If the school day is either Monday, Wednesday, or Saturday, then I go out right after school and jog ten times around the sport classroom buildings (takes about 15 minutes and I take same breaks during that!), I do 100 sit-up (Includes a break) and 30 push ups, and then I start playing soccer for about 50 minutes, I run while playing and everytime I run for about 20 meters and feel like to breathe, I juggle with the ball, and I keep doing this for about 20-30 minutes and it includes water-breaks, etc. The whole thing takes me for about 2 hours but I do take breaks during that. When I'm done, I just go back home.
NOW, IF the day is Tuesday, or Thursday. I go to gym right after school, I do the Body-Masters Leg Extension, I lift the 2nd one (The weigh!) 10 times, 3rd one 10 times, 4th one 10 times, 5th one 10 times and so on till I reach 8th. I do the exact same thing with another machine, kinda like Leg Press, I do the same thing with the Lat Pull Down Machine expect that the 5th one (The piece of weight that you lift,) is the last one I can reach, but I still do 10 for each, I do the Pec Deck Machine 10 times per one, and increase the weight till the 4th one, and then I do the Dynamax pro pec fly (The one that you hold and it gives you shoulder muscles) for 10 times per each till the 4th one. Anyway, that's all a warm up, I have a water break and then I do 200 the Leg Extension (I take half a way break), 200 times the Leg Press, 200 times with the Lat Pull Down Machine, then I do the Pec Deck 200 times, but I can't do the Dynamax pro pec for 200 times because I'm only a begginner and for some reason this machine is the toughest one for me, and I'd be already feeling tired. Then I run a mile in the running machine, I can't actually run the entire thing without slowing down (Because I don't have a very good fitness.), I walk fastly a little bit, jog for about half the lap, and run the rest and I do this pretty much with every lap till I reach a mile... Then when I'm done (The whole thing takes me for about 2 hours), I go back home.
Whether I went to gym or played soccer, after doing either of those activities, I go back home when it's 5, I do some kind of another excersice where I sit on the ground and move around while sitting (Basically pushing myself forwards, like walking but without using my legs or feet, I just do it sitting and it's very intense exercise), however I do it for about 20 meters, then I take shower, dinner with the family, and study for at least an hour, watch TV, and go to sleep.
I admit, I usually feel physically tired during the weekend, so I spend Saturdays and Sundays mostly lying down/sleeping/studying or reading or on the computer. But I do go out for a little walk sometimes, and we usually hang outside to malls or stuff on Saturdays so it's also considered moving! :-D
Sorry for my very detailed explaination of my daily activities, but please tell me, on an avarege day, how many calories do I need.? And I need a little explaination with it please because I'm always confuse myself whether I'm lightly active, moderatley active or extremely active (I don't think so!), please help me find out, I'd really appreciate it cause I'm really conerned with this issue lately...
Thank you so much for your time!Health Question & Answer
Answers:
ok to start off, your not balancing your muscle groups. You have to do a reverse pec fly to strengthen the muscles b/w your scapula, and you have to do more for your hamstrings(knee flexion). Secondly with the amount of work you can do its time to get off the machines and go to free weights, youll be surprised at how much your body will change when you do.
As for calories, it sounds like your burning a great deal. Depending on whether you want to maintain your weight or lose lbs, kgs or stones or whatever you measure, you could probably get away with 3000 calories, maybe higher. Start counting and do a trial and error for yourself.
I would be more concerned at what calories your consuming. I would hope you have a lot of protein and essential fatty acids(fish, plant oils, nuts, seeds, avocados). Not to mention fruits and veg, and whole grains.
But if you count calories, and notice you gain weight, it could be your adding on muscle. Because of your tiredness it sounds like your not giving your body enough to recover and your not resting enough. So try eating more, balance your muscles a little more, and switch to free weights.
Good luckHealth Question & Answer
As for calories, it sounds like your burning a great deal. Depending on whether you want to maintain your weight or lose lbs, kgs or stones or whatever you measure, you could probably get away with 3000 calories, maybe higher. Start counting and do a trial and error for yourself.
I would be more concerned at what calories your consuming. I would hope you have a lot of protein and essential fatty acids(fish, plant oils, nuts, seeds, avocados). Not to mention fruits and veg, and whole grains.
But if you count calories, and notice you gain weight, it could be your adding on muscle. Because of your tiredness it sounds like your not giving your body enough to recover and your not resting enough. So try eating more, balance your muscles a little more, and switch to free weights.
Good luckHealth Question & Answer