ok how much?

[rdhdfmn]

I have been watching this board for a while and getting some good info off of it. But I have a question. How do you know how many calories to eat that fits your lifestyle? I have read AMR, BMR, weight x 12-16...with your diet being so important how do you know what is right for you? I am 36 year old firefighter. 220 6'2" If I had to guess maybe 18% bf. I do cardio 3x a week at least, I have 10 acres I work on all the time. I wore my monitor the other day and my heart was getting around 150 so is that considered cardio? I work for the fire dept 24 on and 48 off. On my days off I work for a man that erects steel buildings. I have read that I need 2500 calories a day to lose weight. With the work I do I really dont think that is enough. So all this to ask what is the way to find out exactly what I need a day to have enough energy to work but to lose my gut? Thanks The red head fireman....

 

[ColumboWeiser]

the key is trial and error! This is how we figure out what each of us need. We are all different...I would stat with meal freaquncy, quality of what you are eating, and how much at each meal...if you eat 10 meals on your 24 hour shift, that would be a meal evey 2.4 hours...that is perfect. Now if you had a vegtable like corn or green beans, along with a starch like rice, bakes or sweet potatoe, and some chicken breast, tuna, lean steak, or a protein shake, you will do wonders...This would be 250 cals from the meat, 150 cals from the starch, and 50 cals from the vegtable (this is a conservative estamate.) 450 cals per meal over ten meals would equal 4500 cals, but on a shift like that you would be fine...on the normal days eat 6 - 8 meals a day...this will drop weight off of you...

 

[rdhdfmn]

thanks

thanks for the reply.......

 

[rdhdfmn]

web site

Can anyone direct me to a web site that will help me on this subject?