how many calories to lose fat

[jeebise23]

hey guys i have been out of the bodybuilding seen for 10 years, im 38 years old weigh 280 @ 25%bf, the question i have is how many calories should i be consuming for fat loss and the percentage of carbs,protein,fats, i will also be on threadmill 5 x week for 30 minutes at my target fat loss #, and working out with weights every other day thanks j

 

[rikishi]

calculate your maintenance calories and subtract by 500-88

 

[sonicwaste]

calculate your maintenance calories and subtract by 500-88

That can be a can of worms though... calculating maintenance calories that is. Tons of different methods to use, and a whole lot of different final calculations.

As Rikishi said, maintenance - 500 calories is a good starting point... But the problem is figuring out maintenance calories.

For me I've always considered the easiest of the calculations to be BW X 14-16 for maintenance, BW X 10-12 for losing fat.

On a Ketogenic style diet, my calculations are even simpler. Protein(g)=BWX1.5, Fat(g)=BWX.5, max of 50g carbs. Simple enough calculation.

All good starting points. You can use funky formulas and advanced methods if you wish. But you are going to inevitably have to adjust based on results.