Which Cal counter do I use? im trying to find out how many cals i need to cut

SwolK · Apr 4, 2006

I have always cut donig low carbs. it always works, but im too hypoglycemic to put up with it any more. so just trying to cut cals.

Im trying to cut at the moment. I am trying to find out how many cals I are needed to maintain, and how many are needed to loose weight. I have tried multiple calorie counters, but all seem to give me a different range of numbers. for example, i have used http://michaelandkendra.com/BMRCALC/Cut.xls

and a few others, but i dont know which one to go by. or do i multiply my weight by 12 and subtract 5%, as i think i have seen MrX mention in PB thead.

im 24 yrs old. 5' 9". current weight is 187. about 16-18% bf

I train and do cardio 3-5 times per week. I clean right now as far as gear goes. just using ECA.

Ill post my current diet if anyone wants, i use fitday to keep track.
but my main question is, which calorie counter or how many cals should I eat?

Thanks in advance

SwolK · Apr 4, 2006

anyone?

im not a newbie. i have just always lost bf by cutting carbs, therefore never really pay attention to cals. I do want to drastically cut carbs this time, so just wondering which calculator to use when figuring out how many cals to eat to loose weight?

the one i mentioned ^, or another, becuase they all seem to give me different cal ranges to eat

SwolK · Apr 4, 2006

bump again.

how far under my bmr should i go?

i been looking at more calculators, seems my bmr is around 1950 not including any activities. so how low can or should i drop my cals? i know if i drop too low, my body will go into starvation and conserve

*Bunny* · Apr 4, 2006

Post your diet.. lets see what you're eating... might as well post up the training too ...please be specific.

The website & of course Mr. X are BOTH great sources for the calculations which you seem HOWEVER, I have no real experience with using anything other than the basic 10-12 X BW for cutting (pertaining to females).

For me, it was all trial and error ... I found what I needed to do to maintain, to add size, to cut ... and adjusted from THOSE #'s, @ a 40 P / 30 C / 30 F macro breakdown.

That worked for me ... I didn't get into the BMR too much and still don't. I think I plugged my figs in the link calculator and the ratio of cals I had from my 10-12 x BW was pretty close...

I would like to see your diet.

I'll bump for you, but I use my body to tell me when I eat & when to cut back on portions, add a carb here, need a fat there ... ever 3 hours usually ... I guess I just got use to knowing what my body wants

SwolK · Apr 4, 2006

edit:

below

SwolK · Apr 4, 2006

oops, did not mean to hit submit, im still posting it

SwolK · Apr 4, 2006

This was today. off fitday. most days are/will be very similiar

meal 1
5 egg whites
1 egg yoke
.25 cup 1% cottege cheese
.25 cup 2% grated sharp chedder cheese
1 cup kashi go lean
.25 cup 1% milk

meal 2
1 scoop whey protein
1/8 cup oatmeal

meal 3
2 pieces wheat bread
veggie meat(around 110 cals and 14g protein
ketchup
mustard
10 baby carrots
1 slice 2% cheese
15 cheesit crackers
3 egg whites

meal 4
same as meal 2

meal 5
1 cup pasta secrets(frozen veggie pasta mix)
2 cups frozen veggie mix
veggie meat(36g protein, 250cals)
1 cup frozen peper mix

TOTALS
Cals 1776
fat 46
carbs 174
protein 175

I just started this. I can alter anything. im not a total vegetarian(i eat chicken and turcky) it just the easiest to have veggie meat. I may up the the protein a little

what do you think

pintoca · Apr 5, 2006

not mean to be full of myself or anything maing, but I like mine and the numbers seem to come pretty accurate.

give a shot, worst case scenario it will give you a ballpark figure to look at.

SwolK · Apr 5, 2006

pintoca said:
not mean to be full of myself or anything maing, but I like mine and the numbers seem to come pretty accurate.

give a shot, worst case scenario it will give you a ballpark figure to look at.

1. am i supposed to change the TDEE multiple?
the caption says for moderately active 1,55(3-5days/week) which am i supposed to put in?
before i change it it says 1.5?
the weight i put in is 187
bf 17
2. it says bmr is 1894 and tdee is 2841. so, can i eat up to 2841 to maintain current weight and less then that ,but not below, 1894 to loose weight?
3. am i supposed to change the low/high tdee?
4. am i suppesed to eat 1981 cals 4 days per week and 2415 3 days a week? if so, why different amts?

im a little confused, please explain

SwolK · Apr 5, 2006

pintoca said:
not mean to be full of myself or anything maing, but I like mine and the numbers seem to come pretty accurate.

give a shot, worst case scenario it will give you a ballpark figure to look at.

btw,
it looks awesome, thanks!

pintoca · Apr 5, 2006

SwolK said:
1. am i supposed to change the TDEE multiple?
the caption says for moderately active 1,55(3-5days/week) which am i supposed to put in?
before i change it it says 1.5?
the weight i put in is 187
bf 17
2. it says bmr is 1894 and tdee is 2841. so, can i eat up to 2841 to maintain current weight and less then that ,but not below, 1894 to loose weight?
3. am i supposed to change the low/high tdee?
4. am i suppesed to eat 1981 cals 4 days per week and 2415 3 days a week? if so, why different amts?

im a little confused, please explain

1. Yes, you are supossed to change it to match your activity level. How many days/week do you train?

BMR stands for Basal Metabolic Rate, that is, the amount of cals you burn daily without doing anything besides living. TDEE is the Total Daily Energy Expenditure, it shows how many cals you burn with your current actitivy level. If you eat this many cals, you should maintain, again, take this as a starting point, we are all different, this is to give you an idea.

What is a good idea for a diet? an aggresive approach is to drop cals 30% below TDEE, in your case, you come to the VERY common 2000 cals/day treshold.

3. Low/High TDEE is the recommendation for your low/high days. This calculator asumes you are following a zig-zag pattern (very effective) for your caloric intake

4. See number 3. Caloric zig-zagging is a very effective way to delay adaptation syndrome

*Bunny* · Apr 5, 2006

pintoca said:
not mean to be full of myself or anything maing, but I like mine and the numbers seem to come pretty accurate.

give a shot, worst case scenario it will give you a ballpark figure to look at.

Sorry Pinto, HOW did I NOT think of your calculator?!? Serisiouly... My bad ... long day yesterday ...

Pinto's an :artist:

... Trust this man

SwolK · Apr 5, 2006

thanks!
the only thing that i still dont get is the TDEE multiple. what number should i put in for moderately active? leave at the 1.5 or change to 1,55 (which messes up hte whole worksheet)?

SwolK · Apr 5, 2006

also, when i outlined my diet above im only roughly taking in 1800 cals. so i should eat more, about 2000? if so, ill add more protein. will my body go into preservation mode if i only eat the 1800 outlined above?

pintoca · Apr 5, 2006

SwolK said:
thanks!
the only thing that i still dont get is the TDEE multiple. what number should i put in for moderately active? leave at the 1.5 or change to 1,55 (which messes up hte whole worksheet)?

the question is how many days/week do you train. Honest/hard training days

Sedentary: 1,2
Lightly Active: 1,375 (1-3 days week)
Mod. Active: 1,55 (3-5 days/week)
Very Active: 1,725 (Hard 6-7 days/week)
Extr. Active: 1,9 Hard Daily

SwolK · Apr 5, 2006

thanks pintoca!
should i make sure that i get 2000 cals? because currently,per diet above, i am only eating about 1800. will my body go into starvation/preservation/storing mode if i dont eat 2000?

thanks

pintoca · Apr 6, 2006

SwolK said:
thanks pintoca!
should i make sure that i get 2000 cals? because currently,per diet above, i am only eating about 1800. will my body go into starvation/preservation/storing mode if i dont eat 2000?

thanks

nope.

Starvation response doesn't happen overnight, it normally takes weeks.

minimum daily cals for men is 1800, for women 1200.

take 2000, you'll feel better

SwolK · Apr 6, 2006

pintoca said:
nope.

Starvation response doesn't happen overnight, it normally takes weeks.

minimum daily cals for men is 1800, for women 1200.

take 2000, you'll feel better

Awesome! you are the man!

really, thanks for helping

Which Cal counter do I use? im trying to find out how many cals i need to cut

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