daily maintenance cals

[ZGzaZ]

is it bw x 20 ??? or bw x 17 ?? I have an average metabolism...what would you guys say? and to drop bf%, 500 cals less per day is a good bet ?

 

[gettinlarger]

LBM x 10 is the minimum to function, I believe.

 

[ZGzaZ]

hmmm....are ya sure? seems pretty low...if im 190 thats only 1900 to function, so i would be around 1400 trying to drop bf....hmmm....

 

[Legion Kreinak2]

He did say LBM (Lean Body Mass), not your total weight.

Maintaining is usually BWx15

 

[ZGzaZ]

thanks...this is whats confusing me....

with BWx15, my daily maintenance is 2850.
The safest way to maintain the most amount of muscle and drop fat that I've heard is taking off 500 cals a day.

so 2350 to do this.

Is this how many calories I should be taking in a day?
or how many calories i should be taking in after all the cals burned?

ex: I eat 2350 cals worth of food ..... or ...... i eat 3350 cals worth of food, and burn 1000 throughout the day, leaving me at a total of 2350 for the day?

 

[makedah]

ex: I eat 2350 cals worth of food ..... or ...... i eat 3350 cals worth of food, and burn 1000 throughout the day, leaving me at a total of 2350 for the day?

Yes.

 

[Tagio]

You might be better off using a better method for finding your maintenance level.

http://t-mag.com/html/body_146mass.html

 

[ZGzaZ]

Yes.

okay....so eating 2350 cals per day, plus cardio or lifting would be put me waaaaayyy under for the day eh? at like 1750, or something like that....ouch.

 

[ZGzaZ]

DAMN! According to that article, in order to maintain my weight...i need to take in 4800 calories a day in food...doesnt make sense, because ive gained 20lbs in the past 5 months without eating nearly that much

 

[bilat]

I wouldn't put too much value into most t-mag articles.

 

[Tagio]

hmm.. the calculation came out accurately for me. I guess the bottom line is you gotta figure it out yourself to some degree. bodyweight x # is obviously not gonna work for everyone, neither is any formula I imagine.

still I think most people eat too little when they're trying to cut down. maintenance is pretty high for a man with a good amount of LBM.

 

[ZGzaZ]

right, but if i take in 4800 cals a day, theres no way that im going to be able to lose fat...i eat around 3000 and gain weight...so that doesnt make much sense to me.