I forgot how many calories to lose weight

[Specialbear]

If i weigh 180 lbs, do i eat 10 times 180, which is 1800? Or do i take away like 200-300 cals from this amount to make it 1500??

 

[Tom Treutlein]

Multiply your bodyweight by 12. This is your BMR. Now, according to your level of activity, multiply 12 by

Lightly Active - 1.1-1.2
Moderately Active - 1.2-1.3
Highly Active - 1.3-1.4

Something along those lines. Lightly would be sitting around most of the day, some slight walking. Maybe a desk job, and walking around the supermarket to shop.

Moderately would be on your feet all day, maybe some form of exercise 3x a week.

Highly would be something like an athlete or construction worker. Heavy work all day long.

This is the amount of calories your body will be consuming daily. 500 above this daily will net you one pound a week. 500 below, as expected, will drop you a pound a week.

 

[JKurz1]

w9hat if you train in the am, work in an office for 10 hours, then do cardio in the pm, every day of the workweek? Is that moderate?

 

[Tom Treutlein]

Well, if the work in the office is simply sitting around all day that's more towards "light". The cardio every day of the week would be more towards a higher level of moderate, perhaps lower level of high activity. It depends on the duration and intensity. I can't say for sure that would be. I'd just tell you to judge your own activities and what you would consider the "average" of all your day's activities to decide.

Multiplying bodyweight by 12 then adding the highest activity level (1.4) is almost the same as bodyweight times 15-16 in calories, which most people say is maintenance. If one sits around all day, BWx15-16 is above maintenance by a bit.

 

[ProtienFiend]

you also have to base your total on how fast your metabolism is... one person might wanna multiply x10 while another who has a fast metab and is on some AAS might use x15....

most of it is just speculation.... you are better off with trial and error