Kcal/day

[BigJoshRn]

How many kcal/kg or lb do you utilize to:

Gain?

Lose?

Maintain?

Then, once you are doing the above...How do you split your k/cal???

My nutrtionist told me (based on Ideal Body Weight...for me "110kg"):
25Kcal/kg to lose
30 to maintain
35 to gain

her recommendation was:
10% fat
25% protein
65% carbs

What do you think???

I am 29yo
6'0
280lbs
28%bf

Five day training split with swimming 45min per day...equals about 3/4 of a mile.

Input???

 

[theoak01]

personally I need 20%carbs 40%protein 40%fat(healthy fats) to lose weight,and I cut on around 1800cals,when bulking the ratios stay pretty close to the same only more

I think alot of people will agree those ratios are a good start and can be tweaked to meet your needs once you know what they are