How many calories should I be consuming per day to not get into a catabolic state?

[8-]]

I am starting on a healthy diet and exercise program to reduce weight and regain my fitness.

Due to injuries I was not able to exercise for a few years and my weight has ballooned to about 300 pounds. I am 6' and want to reach around 210 or so. I no longer have any injury problems and hence have no problems working out now.

I do not want to risk consuming too few calories and ending up in a catabolic state.

My question is how many calories should I be consuming per day to avoid the catabolic state?

Thanks in advance

8-]

 

[Mr.X]

I would reccomend,
multiplying your LEAN BODY mass by 11-13
so if your 300lb and let's say for example 220lb lean mass...you need 220 x 13 = 2860 or about 2900 cal
seems like a low amount but it works great for me
My 2cents
Mr.X

 

[8-]]

Thanks for the info Mr. X

That was just the information that I was after.

 

[8-]]

Thanks for the advice N-V-R-2BIG

I will be eating lean meat, fresh fruit and veg, a little carbs, and taking Flax Oil every day.

Does that sound like an ok diet plan?

(Combined with cardio every day and weights every other day).

 

[Mr.X]

I'll tell you what if you're 300lb at 6', it's not all lean mass, right off hand I would guess that you are around 28% bf, correct me if I'm wrong> now at 28% you have 84lb of fat...so it would make you > 300-84=216 which is roughly what I based my last post on...Now I'm a firm believer in muliplying your LEAN mass by 11-13 but since you haven't hit the weights in a while you can multiply your lean body mass by 15...for example
lean 220lb x 15 = 3300 roughly little less little more
now, how quick do you want to loose weight?

 

[8-]]

how quick do you want to loose weight?

As quickly as possible.

 

[cyberflash]

8-I

If I were you, I wouldn't worry about losing muscles at this point ... I would just worry about losing bodyweight ...

Try eating 10 x bodyweight, then subtract 500 cal.

so, if you are 300 lbs. that's 3000 cal. (less 500) or 2500 calories ...


this formula made me lose 30 lbs. in 2 months ... and kept the weight off until now ... already six months...

You can have 1 cheat meal (stuff yourself) in 1 week so that your metabolism will not go down ...

just my 2 cents

 

[8-]]

cyberflash

Thanks for the advice/thoughts.

Much appreciated.