daily calories?

[wannabebig1]

how do i figure out how many calories i use in a day. i am 5'10 185lbs and have a medium speed metobolism.... any info would be appriciated...

 

[Boulder257]

there are a couple of ways. Some people will just multipy their weight by 12 to get their daily maintenance. In the ISSA here is the formula that we use:

1st step: weight divided by 2.2 to get kgs
2nd step: multiply by 24
3rd step: multiply by body fat multiplier (.95 for up to 10% body fat, .9 for up to 16% bodyfat, .85 up to 222% body fat)
4th step: multiply by activity multiplier (1.1 for sedentary, 1.2 for active, 1.3 for athlete)

So, a 185 lb bodybuilder with 12% body fat would look like this:

185/2.2=84 84*24=2018 2018*.9 = 1816 1816*1.25 = 2270

Hope that helps

 

[Lao Tzu]

Assuming your metabolism isn't screwed up or you haven't lost weight you can just eat 'normally' for a few days and average out how much you ate each day. however if you've lost weight in the past chances are you will be eating alot more than you need to survive.

 

[wannabebig1]

thanks alot i am actually 182 lbs today with 12.8 % bf... hopefully i can get to like 8 % with a strict diet now that i know what i spend a day.......