How many calories do I eat?

[fitnessfreak2182]

I'm currently 220lbs and about 25% bodyfat I'm looking to lose atleast 20lbs but not sure exactly how many calories I should eat a day can anyone help.. I eat clean my problem is just I eat too much.. PLEASE HELP!!!!!!!!!!!!!

 

[VictorBR]

I would say 2000 cals

45 % protein , 35 % carbs and 20 % fat .


Victor

 

[KIAN]

I'm currently 220lbs and about 25% bodyfat I'm looking to lose atleast 20lbs but not sure exactly how many calories I should eat a day can anyone help.. I eat clean my problem is just I eat too much.. PLEASE HELP!!!!!!!!!!!!!

Determine your Basic Metabolic Rate (BMR):

Adult Male:

• BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Adult Female:

• BMR = 665 + (4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Your BMR is a set value of how many calories your body requires to function at a resting position. You will use this value to determine how many calories you are going to need on a daily basis to achieve your goal.

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

A reduction by 500 calories per day (3500 total calories over one week) will result in the loss of one pound (minimum) in bodyweight. Try to keep your nutritional intake as clean as possible. Maintain a high intake of protein at a level of one gram per pound of lean body mass. Slowly reduce your carb intake and try to get your fat intake to under 40 grams per day. It may be necessary to slightly raise your fat intake to make up for the shortfall in carbs but keep it clean. Minimise saturated fats and avoid trans and hydrogenated fats completely. Try to consume foods which are low glycemic as they will leave you fuller longer and less likely to cheat on your diet. Keep yourself properly hydrated throughout the day.

Lift heavy while you are cutting so that you can help maintain the mass which you have. Expect some muscle loss, though. Perform cardio (3X per week, minimum) first thing in the morning when you wake up for 30-60 minutes at high intensity. Follow that with a healthy breakfast.

___________________

KP--Fitness Basics

 

[kethnaab]

holy shit

4000 kcal/day for me?

is the (6.3 x bodyweight in lbs) supposed to be "lean bodyweight", i.e. take your bodyfat, subtract that weight from your actual weight?

no damn way should I be eating 4k/day. sheesh!

 

[BRD]

I would start somewhere around 2100 - 2300 calories a day and work from there , thats very close to what i was eating at your weight and got good results.
Just keep lifting heavy and youll get there

 

[swaptrex]

3200 for me.

 

[pintoca]

why guess? there are tond of formulas to point you in the right direction, from the bodyweight formulas to the lean body mass ones.

Kian's post is (as usual) a good point

 

[John WB]

Determine your Basic Metabolic Rate (BMR):

Adult Male:

• BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Adult Female:

• BMR = 665 + (4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Your BMR is a set value of how many calories your body requires to function at a resting position. You will use this value to determine how many calories you are going to need on a daily basis to achieve your goal.

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

A reduction by 500 calories per day (3500 total calories over one week) will result in the loss of one pound (minimum) in bodyweight. Try to keep your nutritional intake as clean as possible. Maintain a high intake of protein at a level of one gram per pound of lean body mass. Slowly reduce your carb intake and try to get your fat intake to under 40 grams per day. It may be necessary to slightly raise your fat intake to make up for the shortfall in carbs but keep it clean. Minimise saturated fats and avoid trans and hydrogenated fats completely. Try to consume foods which are low glycemic as they will leave you fuller longer and less likely to cheat on your diet. Keep yourself properly hydrated throughout the day.

Lift heavy while you are cutting so that you can help maintain the mass which you have. Expect some muscle loss, though. Perform cardio (3X per week, minimum) first thing in the morning when you wake up for 30-60 minutes at high intensity. Follow that with a healthy breakfast.

___________________

KP--Fitness Basics

KIAN, how much protein per pound do you believe in while cutting?

 

[KIAN]

KIAN, how much protein per pound do you believe in while cutting?

Here is an example with a few options:

Sex: Male
Age: 20
Height: 6'-0"
Weight: 220 lbs.
BFP: 15%
LBM: 187 lbs.

BMR: 2215
Daily Caloric Intake (to maintain current weight) = 3433.25 (moderate exercise 3 to 5 X per week)
Daily Caloric Intake (to reduce current weight) = 2933.25

Macro Consumption Values:

50% P -- 30% C -- 20% F ... 367 P -- 219 C -- 65 F ..... Protein intake will be at 1.96 grams per .lb of LBM
40% P -- 30% C -- 30% F ... 293 P -- 219 C -- 98 F ..... Protein intake will be at 1.57 grams per .lb of LBM
40% P -- 20% C -- 40% F ... 293 P -- 147 C -- 130 F ... Protein intake will be at 1.57 grams per .lb of LBM
40% P -- 40% C -- 20% F ... 293 P -- 293 C -- 65 F ..... Protein intake will be at 1.57 grams per .lb of LBM
30% P -- 30% C -- 40% F ... 219 P -- 219 C -- 130 F ... Protein intake will be at 1.18 grams per .lb of LBM


For yourself, you will have to play about with the numbers and see which option your body responds to best. Some guys show better results when their fat intake is high. Others though go for the moderate carbs with low fat intake option. Some guys, however, will take these values to extremes. In general, I usually tell guys to set their protein intake between 1.0 and 1.5 grams per .lb of lean body mass (LBM). If they are expereinced, then they can push this futher. It also depends on how serious you are in the physique you are after. If you really want to get 'cut' then the numbers play a big part of your training and nutrition. If it is just a matter of losing a few pounds then I would only use this as a general guide and try not to get too bogged down with all the numbers.

Just a note on the my previous post: When I mentioned setting your fat intake at 40 grams, which is extremely low, it was because the BFP mentioned was at 25%. This usually means that the individual's diet consists of very poor food choices. Setting the fat intake to an extremely low value, initially, usually forces them to weed out these poor choices and also alters their carbohydrate sources in the process as the two are usually linked. Once this is achieved, then good fats can be introduced at levels which coincide with the above macro values and you can then start to reduce your carbs. Sorry if this through out anyone's calculations.

_______________

KP--Fitness Basics

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[lacoste]

http://elitefitness.com/forum/showthread.php?t=374938
this is VERY useful Pincota did some great work.