Please Scroll Down to See Forums Below donescobar2000
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What should be ideal cals for cutting for a 5'3.5 170lbs endo? Oh and what should the ratio be?
Calorie Question
- Thread starter donescobar2000
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Babyfaced Assassin
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well i follow the don't diet diet protocol and the calorie caluclations are as follows:
1. Multiply lean body mass in kg (92kg for me) by 22.
2. Next add 500 to this number and this gives the resting metabolic rate.
3. Next, multiply this number above by an activity factor (somewhere between 1.2-2.1). This gives the resting metabolic rate plus activity factor number.
4. Then take the resting metabolic rate and multiply this by 0.10 or 0.15.
5. Add this last number to the number you got when you multiplied your resting metabolic rate by your activity factor in order to determine daily maintenance calorie level.
1. Multiply lean body mass in kg (92kg for me) by 22.
2. Next add 500 to this number and this gives the resting metabolic rate.
3. Next, multiply this number above by an activity factor (somewhere between 1.2-2.1). This gives the resting metabolic rate plus activity factor number.
4. Then take the resting metabolic rate and multiply this by 0.10 or 0.15.
5. Add this last number to the number you got when you multiplied your resting metabolic rate by your activity factor in order to determine daily maintenance calorie level.
donescobar2000
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Okay I did the numbers...I came up with 3000 Cals. Is that possible for someone my height. 5'3.5 170?
Babyfaced Assassin
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if u followed the don't diet diet protocol the numbers look higher than your average cutting diet... try it and dont combine fats and carbs in your meals... i can give you a better estimate if i knew what your age, sex and desired bodyweight are please 
donescobar2000
New member
Well I am 22. 5'3.4 i currently wiegh 170. I have slow metabolism. I want to weight around 165. I am a male.
This is a neat page that takes 4-5 different methods for calculating RMR (resting metabolic rate) and averages them...
http://www.bodybuilding.com/fun/calrmr.htm
According to that page, someone who's 63" tall and 170lbs: Your Average RMR is 1796 Calories per day.
http://www.bodybuilding.com/fun/calrmr.htm
According to that page, someone who's 63" tall and 170lbs: Your Average RMR is 1796 Calories per day.
donescobar2000
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How much would I add to that to maintain my bodyweight?
Babyfaced Assassin
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hehe my metabolism aint that fast but i do alot of cardio cos of the type of training i do and the sport im involved in
anyhoo donescobar bro, at a rough estimate i'd say for 165 lbs at ur height and weight you'd need 1650 calories just to maintain. an estimate at your Total Daily Energy Expendeture would be around 2500 calories to maintain 165lbs assuming you're a normal adult with an office job.
what you should aim for is to eat between 2000 to 2200 calories per day and attempt to burn about 300 extra calories a day just through physical activity. a session of weight training, cardio should do the trick, on your day off from training just go for a nice leisurely walk
but i do alot of cardio cos of the type of training i do and the sport im involved inanyhoo donescobar bro, at a rough estimate i'd say for 165 lbs at ur height and weight you'd need 1650 calories just to maintain. an estimate at your Total Daily Energy Expendeture would be around 2500 calories to maintain 165lbs assuming you're a normal adult with an office job.
what you should aim for is to eat between 2000 to 2200 calories per day and attempt to burn about 300 extra calories a day just through physical activity. a session of weight training, cardio should do the trick, on your day off from training just go for a nice leisurely walk
donescobar2000
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Sounds good. I was thinking that was about right. Thanks a lot.
Babyfaced Assassin
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keep us uptodate with ur progrss bro!
donescobar2000
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No problem I will. Man I was cutting but for some reason I plateaued. I do not know if it was because I was not eating enough or overtraining. But I really want to cut crucial. I forgot to mention that I was preping for surgery. I am getting abdominalplasti. Basically I have excess skin in my lower ab area. But i hope I can shred in the next 3 weeks. My surgery is August 15th. Starting tommorrow I go back to the gym. I have not gone since fridday. That same day I had a cheat meal. No more Bloomin' Onions they are disgusting. Thank god I did not eat the entire thing. I know it is a fat bomb. I did my research on it before I went. I kind of gave myself a little break from the gym. In case I was overtraining. Thanks
Shiner22nd
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dones...I'd be careful with any extremeties, granted you are about to have a surgery...but I'm sure you've already checked with your doc. As for your stats, I'm assuming that by "endo" you meant Endomorph; which would mean you tend to store fat a little easier than others. I'm the same way a lot of times. So, given that, I think that Assassin is DEAD ON with "not combining the heavy carbs and fats in the same meals". I've been doing that for the past several weeks, and I'm losing about 1.5-2 lb. per week. So you might want to try that. Also, if you have plateaued lately, try uping your food intake just a LITTLE bit for a couple of days, and then drop back down. Some of the vets on this board have suggested that, and it worked for me in the past. Good luck with your surgery and keep us posted!
donescobar2000
New member
I took a break 4 day break from working out. Just to see if I was overtraining. Today I started with 2000 Cals 204 Carbs 204 protien and 45 fat. I hope this works. Tell me what you are doing as far as intake?
