Please Scroll Down to See Forums Below donescobar2000
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What should be ideal cals for cutting for a 5'3.5 170lbs endo? Oh and what should the ratio be?
Calorie Question
- Thread starter donescobar2000
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Babyfaced Assassin
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well i follow the don't diet diet protocol and the calorie caluclations are as follows:
1. Multiply lean body mass in kg (92kg for me) by 22.
2. Next add 500 to this number and this gives the resting metabolic rate.
3. Next, multiply this number above by an activity factor (somewhere between 1.2-2.1). This gives the resting metabolic rate plus activity factor number.
4. Then take the resting metabolic rate and multiply this by 0.10 or 0.15.
5. Add this last number to the number you got when you multiplied your resting metabolic rate by your activity factor in order to determine daily maintenance calorie level.
1. Multiply lean body mass in kg (92kg for me) by 22.
2. Next add 500 to this number and this gives the resting metabolic rate.
3. Next, multiply this number above by an activity factor (somewhere between 1.2-2.1). This gives the resting metabolic rate plus activity factor number.
4. Then take the resting metabolic rate and multiply this by 0.10 or 0.15.
5. Add this last number to the number you got when you multiplied your resting metabolic rate by your activity factor in order to determine daily maintenance calorie level.
donescobar2000
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Okay I did the numbers...I came up with 3000 Cals. Is that possible for someone my height. 5'3.5 170?
Babyfaced Assassin
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if u followed the don't diet diet protocol the numbers look higher than your average cutting diet... try it and dont combine fats and carbs in your meals... i can give you a better estimate if i knew what your age, sex and desired bodyweight are please 
donescobar2000
New member
Well I am 22. 5'3.4 i currently wiegh 170. I have slow metabolism. I want to weight around 165. I am a male.
This is a neat page that takes 4-5 different methods for calculating RMR (resting metabolic rate) and averages them...
http://www.bodybuilding.com/fun/calrmr.htm
According to that page, someone who's 63" tall and 170lbs: Your Average RMR is 1796 Calories per day.
http://www.bodybuilding.com/fun/calrmr.htm
According to that page, someone who's 63" tall and 170lbs: Your Average RMR is 1796 Calories per day.
donescobar2000
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How much would I add to that to maintain my bodyweight?
Babyfaced Assassin
New member
hehe my metabolism aint that fast but i do alot of cardio cos of the type of training i do and the sport im involved in
anyhoo donescobar bro, at a rough estimate i'd say for 165 lbs at ur height and weight you'd need 1650 calories just to maintain. an estimate at your Total Daily Energy Expendeture would be around 2500 calories to maintain 165lbs assuming you're a normal adult with an office job.
what you should aim for is to eat between 2000 to 2200 calories per day and attempt to burn about 300 extra calories a day just through physical activity. a session of weight training, cardio should do the trick, on your day off from training just go for a nice leisurely walk
but i do alot of cardio cos of the type of training i do and the sport im involved inanyhoo donescobar bro, at a rough estimate i'd say for 165 lbs at ur height and weight you'd need 1650 calories just to maintain. an estimate at your Total Daily Energy Expendeture would be around 2500 calories to maintain 165lbs assuming you're a normal adult with an office job.
what you should aim for is to eat between 2000 to 2200 calories per day and attempt to burn about 300 extra calories a day just through physical activity. a session of weight training, cardio should do the trick, on your day off from training just go for a nice leisurely walk
