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How Many Calories Should I Eat??
- Thread starter Just10
- Start date
pintoca
New member
Here are some numbers, based on your current stats and activity level. Please use this as a starting point, you need to constantly monitor and make adjustments accordingly.
Mon-Tue-Wed-Fri-Sat
1.930 Kcal
45% 217 gr Prot
25% 121 gr Carb
30% 64 gr Fat
Thu-Sun
2.344 Kcal
205 gr Prot 35%
293 gr Carb 50%
39 gr Fat 15%
Mon-Tue-Wed-Fri-Sat
1.930 Kcal
45% 217 gr Prot
25% 121 gr Carb
30% 64 gr Fat
Thu-Sun
2.344 Kcal
205 gr Prot 35%
293 gr Carb 50%
39 gr Fat 15%
hugenasser
New member
When I cut my intake is bodyweight x12.
For you it will be 2940 cals
I used that on a CKD, so for me, it will be for you
2940 cals
prot 245 gr => 980 cals
carbs 20gr max => 80 cals max
fat 208 gr => 1872 cals
So it's 2932 cals a day.
I know not everyone like CKD but I think it's good to try and see how your body react to carbs and insulin
The thing I changed was the carb up.
I don't start on friday night but I do it on sarurday and sunday....I think it's more like the anabolic diet......but not sure.
And I can say that during the diet I've done, I lost 20 pounds with little cardio, maybe one time a week and the carb up was not a real carb up....that was more a free week end
I traines 3 times a week:
mon: chest, back
wed: shoulders, arms
friday: legs
For you it will be 2940 cals
I used that on a CKD, so for me, it will be for you
2940 cals
prot 245 gr => 980 cals
carbs 20gr max => 80 cals max
fat 208 gr => 1872 cals
So it's 2932 cals a day.
I know not everyone like CKD but I think it's good to try and see how your body react to carbs and insulin
The thing I changed was the carb up.
I don't start on friday night but I do it on sarurday and sunday....I think it's more like the anabolic diet......but not sure.
And I can say that during the diet I've done, I lost 20 pounds with little cardio, maybe one time a week and the carb up was not a real carb up....that was more a free week end
I traines 3 times a week:
mon: chest, back
wed: shoulders, arms
friday: legs
H
HERPECIN
Guest
if youre lifting and doing cardio most days on top of a full time job....you can cut on at least 3k depending partly on age
I have tried the Low Carb thing with success, but think I need more carbs since I am lifting and doing so much cardio. Trying to eat 5 times a day and drink some grean tea with about 100oz of H2O. 50% Protein 30% Fat 20%Carbs. I would like to stay around 2000 calores (I think)
pintoca
New member
Just10 said:
nope, you will not starve. Your BMR is 2000 cals. However, notice there are 2 days at 2500... this zig-zagging is the key here.
Your might need to drop to about 1500 cals/day to go into starvation mode in some 2 weeks or so.
Try a 2000 cals approach, can't go wrong with that, though I prefer to zig-zag
3000 is definitely too many cals for you, if you work your ass off you will see results, but MUCH slower than with a 2000 cals... the key here is DEFICIT
Finally, a message board and advice where people arn't prescribing TOO many calories. I am not condoning going into starvation mode, but in my view, there are so many places on the internet that offer advice and calorie guides, which seem way over the mark, where you have to bust a gut to lose fat or that are too high to see any progress.
Sounds like 2000 Calories it is and 2500 on days I cheat alittle. That way I am Zig Zaging and still staying on my diet. Thanks so much.
I am a little discouraged right know because I have been doing cardio for 45min 4/5 week and I have not lost a pound. I am lifting hard and stared counting my c/f/c/p.
I guess I am currently eating to much. Disclipline time!!!!!!!!
I am a little discouraged right know because I have been doing cardio for 45min 4/5 week and I have not lost a pound. I am lifting hard and stared counting my c/f/c/p.
I guess I am currently eating to much. Disclipline time!!!!!!!!
Dont LOL first time ever keeping track of my macros. Definately see room for improvement. Let me have it!!!!! Thanks
Daily Calorie Intake Log
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Shake 240 4 8 40
2 Milk 80 0 12 8
3 Shake 348 18 12 32
4 Fish 100 3 1 17
5 Tarter 80 7 3 0
6 Melon 4 0 0.9 0.1
7 Sirloin 810 50 0 90
8 Veges 80 1 14 1
9 Side Salad
CT Todays Date: Fri 8/12/05 1742 83 50.9 188.1
Total Grams/Daily % 322 25.78% 15.81% 58.42%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 4 EggsW 280 18 4 24
2 Shake 240 4 8 40
3 burger 180 10 0 23
4 4 S Ham 60 1.5 2 9
5 3 Cheese 183 13.5 3 12
6 Chicken Salad 979 78 21 47
7 House Salad 76 4.5 6 4
8 3 Bud Selects 297 0 9.3 2.1
CT Todays Date:Sat 8/13/05 2295 129.5 53.3 161.1
Total Grams/Daily% 343.9 37.66% 15.50% 46.85%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Oatmeal 191 3 34 7
2 Toast 86 2 14 3
3 3 Eggs 273 21 3 18
4 Pancake 169 5 28 3
5 3 Links 357 33 0 15
6 BanBread 195 7 30 3
7 3 Buns 360 4.5 69 12
8 Tuna 210 1.78 0 42
9 Relish 60 0 15 0
10 Mir Whip 120 10.5 6 0
11 Icream 520 26 68 10
12 1 Cone 160 4 29 3
13 4 Cokes 560 0 156 0
CT Todays Date: Sun 8/14/05 3261 117.78 452 116
Total Grams/Daily % 685.78 17.17% 65.91% 16.92%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Shake 240 4 8 40
2 5Links 595 55 0 25
3 Oatmeal 300 6 54 10
4 Trail Mix 900 54 84 24
5 Pot Pies 800 46 74 20
6 Pot Pies 780 42 76 20
7 3 Cokes 420 0 117 0
CT Todays Date: Mon 8/15/05 4035 207 413 139
Total Grams/% 759 27.27% 54.41% 18.31%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Shake 240 4 8 40
2 Salad Bar
3 Wrap 710 39 48 51
4 Fruit
CT Todays Date: Tues 8/16/05 950 43 56 91
Total Grams/Daily% 190 22.63% 29.47% 47.89%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Shake 240 4 8 40
2 2 Whites 140 9 2 12
3 Cake 420 29 33 7
4 Sausages 600 50 4 28
5 240 4 8 40
6 Cheese 61 4.5 1 4
CT Todays Date: Wed 8/17/05 1701 100.5 56 131
Total Grams/Daily% 287.5 34.96% 19.48% 45.57%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Oatmeal 150 3 27 5
2 Oatmeal 75 1.5 13.5 2.5
3 Tuna 210 1.75 0 42
4 Trail Mix 150 9 14 4
5 Trail Mix 150 9 14 4
6 Trail Mix 150 9 14 4
7 Rice 221 6 38 4
8 Chickveg 560 17 0 57
9 Salad 152 9 12 8
10 Shake 240 4 8 40
CT Todays Date: Thur 8/18/05 2058 69.25 140.5 170.5
Total Grams/% 380.25 18.21% 36.95% 44.84%
Daily Calorie Intake Log
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Shake 240 4 8 40
2 Milk 80 0 12 8
3 Shake 348 18 12 32
4 Fish 100 3 1 17
5 Tarter 80 7 3 0
6 Melon 4 0 0.9 0.1
7 Sirloin 810 50 0 90
8 Veges 80 1 14 1
9 Side Salad
CT Todays Date: Fri 8/12/05 1742 83 50.9 188.1
Total Grams/Daily % 322 25.78% 15.81% 58.42%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 4 EggsW 280 18 4 24
2 Shake 240 4 8 40
3 burger 180 10 0 23
4 4 S Ham 60 1.5 2 9
5 3 Cheese 183 13.5 3 12
6 Chicken Salad 979 78 21 47
7 House Salad 76 4.5 6 4
8 3 Bud Selects 297 0 9.3 2.1
CT Todays Date:Sat 8/13/05 2295 129.5 53.3 161.1
Total Grams/Daily% 343.9 37.66% 15.50% 46.85%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Oatmeal 191 3 34 7
2 Toast 86 2 14 3
3 3 Eggs 273 21 3 18
4 Pancake 169 5 28 3
5 3 Links 357 33 0 15
6 BanBread 195 7 30 3
7 3 Buns 360 4.5 69 12
8 Tuna 210 1.78 0 42
9 Relish 60 0 15 0
10 Mir Whip 120 10.5 6 0
11 Icream 520 26 68 10
12 1 Cone 160 4 29 3
13 4 Cokes 560 0 156 0
CT Todays Date: Sun 8/14/05 3261 117.78 452 116
Total Grams/Daily % 685.78 17.17% 65.91% 16.92%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Shake 240 4 8 40
2 5Links 595 55 0 25
3 Oatmeal 300 6 54 10
4 Trail Mix 900 54 84 24
5 Pot Pies 800 46 74 20
6 Pot Pies 780 42 76 20
7 3 Cokes 420 0 117 0
CT Todays Date: Mon 8/15/05 4035 207 413 139
Total Grams/% 759 27.27% 54.41% 18.31%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Shake 240 4 8 40
2 Salad Bar
3 Wrap 710 39 48 51
4 Fruit
CT Todays Date: Tues 8/16/05 950 43 56 91
Total Grams/Daily% 190 22.63% 29.47% 47.89%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Shake 240 4 8 40
2 2 Whites 140 9 2 12
3 Cake 420 29 33 7
4 Sausages 600 50 4 28
5 240 4 8 40
6 Cheese 61 4.5 1 4
CT Todays Date: Wed 8/17/05 1701 100.5 56 131
Total Grams/Daily% 287.5 34.96% 19.48% 45.57%
# Food Calories Fat Grams Carb. Grams Protein Grams
1 Oatmeal 150 3 27 5
2 Oatmeal 75 1.5 13.5 2.5
3 Tuna 210 1.75 0 42
4 Trail Mix 150 9 14 4
5 Trail Mix 150 9 14 4
6 Trail Mix 150 9 14 4
7 Rice 221 6 38 4
8 Chickveg 560 17 0 57
9 Salad 152 9 12 8
10 Shake 240 4 8 40
CT Todays Date: Thur 8/18/05 2058 69.25 140.5 170.5
Total Grams/% 380.25 18.21% 36.95% 44.84%
alittle confusing trying to read the grid.
good luck with your diet.
from looking at the foods you've listed i will make small recommendations.
anything your eating that is completely processed:
pot pies (unless everything is made from scratch by you and measured), tartar sauce, milk, ham, cheese (not sure what 3 cheese is), pancakes, bread, buns, ice cream, and trail mix
needs to be eliminated or used in controlled moderation. everything on this list can be easily replaced by natural whole foods (not organic, unprocessed).
your protein sources should come from a specific list:
red meat, chicken, turkey, fish, eggs, whey and casein protein
your carb sources need to focus on insulin control:
all low gi, oatmeal, yams, sweet potatoes, brown rice, cream of wheat
fat sources can come from:
olive oil, flax oil, udo's oil, fish oils, all natural peanut butter
the calories are ok at 2,000 to start. see the progress and then adjust. i can say that looking at your menu, your results will not be good because the food choices are not well rounded.
good luck. any questions feel free to ask.
good luck with your diet.
from looking at the foods you've listed i will make small recommendations.
anything your eating that is completely processed:
pot pies (unless everything is made from scratch by you and measured), tartar sauce, milk, ham, cheese (not sure what 3 cheese is), pancakes, bread, buns, ice cream, and trail mix
needs to be eliminated or used in controlled moderation. everything on this list can be easily replaced by natural whole foods (not organic, unprocessed).
your protein sources should come from a specific list:
red meat, chicken, turkey, fish, eggs, whey and casein protein
your carb sources need to focus on insulin control:
all low gi, oatmeal, yams, sweet potatoes, brown rice, cream of wheat
fat sources can come from:
olive oil, flax oil, udo's oil, fish oils, all natural peanut butter
the calories are ok at 2,000 to start. see the progress and then adjust. i can say that looking at your menu, your results will not be good because the food choices are not well rounded.
good luck. any questions feel free to ask.
hugenasser
New member
for a long time, I also believed that less calories will be better to cut..........
Now I know that it's wrong and in your case, 3000 cals is not too much
Sure that with 2000 cals, you will loose weight but lot of muscle....
Now if it's what your want, loose weight I mean, maybe try 2500 cals a day adn maybe 2000 on other.
You could cycle your calorie intake during the week
Now I know that it's wrong and in your case, 3000 cals is not too much
Sure that with 2000 cals, you will loose weight but lot of muscle....
Now if it's what your want, loose weight I mean, maybe try 2500 cals a day adn maybe 2000 on other.
You could cycle your calorie intake during the week
I definatley dont wont to loose muscle, jsut the fat.
Currently lost 10.2 lbs (2.9LBM and 7.3Fat)
Know that I got all the process foods out of the house
looks like I need to get the following:
your protein sources should come from a specific list:
red meat, chicken, turkey, fish, eggs, whey and casein protein
your carb sources need to focus on insulin control:
all low gi, oatmeal, yams, sweet potatoes, brown rice, cream of wheat
fat sources can come from:
olive oil, flax oil, udo's oil, fish oils, all natural peanut butter
Thanks you all are awsome! This web site is a great help and motivator.
Currently lost 10.2 lbs (2.9LBM and 7.3Fat)
Know that I got all the process foods out of the house
looks like I need to get the following:
your protein sources should come from a specific list:
red meat, chicken, turkey, fish, eggs, whey and casein protein
your carb sources need to focus on insulin control:
all low gi, oatmeal, yams, sweet potatoes, brown rice, cream of wheat
fat sources can come from:
olive oil, flax oil, udo's oil, fish oils, all natural peanut butter
Thanks you all are awsome! This web site is a great help and motivator.
ghettostudmuffin
New member
I have to disagree saying a guy that weighs 245lbs and is 32% bodyfat should drop his calories to 2000 a day or even lower. He has roughly 167lbs lean body mass and he MUST at all costs maintain that and if even possible build that while losing fat. Forcing him to eat that little will make his body think it is being starved and although the pounds on the scale will come down, so will his muscle mass.
He has a pretty active schedule already. Imo, he would be better served eating roughly 2800-3000 calories a day and paying ALOT of attention to his macronutrient intake because it is not as simple as DEFICIT and total calories. What you are eating will affect the muscle/fat loss ratio alot.
I'm saying this from experience. I work landscaping and lift 4x a week and do sprints twice a week and I started off cutting at 232lbs and 25% bodyfat eating 2800 calories a day and was losing and then dropped it to 2300-2400 a day and then my progress totally stalled. I kept losing weight, but my fat% wasn't dropping that much and I was losing my muscle mass and turning into a weak bitch. Then I took a smart guys advice (phd and teacher of exercise science or nutrition at a local college) that I should up my good fats and carbs and take in around 3200-3500 calories a day and I would still lean out. I was skeptical at first, but I did it and 2 weeks later I am getting leaner even though my weight is staying roughly the same and my strength is going up. Before I took his advice I had lost basically 50lbs, but 24 of them were LEAN BODY MASS!!! Even though I was eating and supplementing PERFECTLY and exercising my ass off. My calories were too low and rather than stripping fat I was stripping muscle too.
If this guy eats too little calories his body will not want to respond well.
I'm not advocating eating too many calories while cutting, but just recommending that little calories to a active overweight guy is a recipe for losing alot of muscle imo.
I would suggest he up his calories and once a week check his weight and BF% at the same time and see how his strength is doing, how he is feeling and whether the scale/calipers or the mirror are telling him he is getting leaner and if not then raise his calories 100 more for the next week and repeat process until the fat starts stripping off and then maintain that calorie level until progress levels off and then depending on how much muscle has been lost or gained while losing the fat drop his calories 100 a week or even up them if lean body mass has been gained.
just my opinion.
He has a pretty active schedule already. Imo, he would be better served eating roughly 2800-3000 calories a day and paying ALOT of attention to his macronutrient intake because it is not as simple as DEFICIT and total calories. What you are eating will affect the muscle/fat loss ratio alot.
I'm saying this from experience. I work landscaping and lift 4x a week and do sprints twice a week and I started off cutting at 232lbs and 25% bodyfat eating 2800 calories a day and was losing and then dropped it to 2300-2400 a day and then my progress totally stalled. I kept losing weight, but my fat% wasn't dropping that much and I was losing my muscle mass and turning into a weak bitch. Then I took a smart guys advice (phd and teacher of exercise science or nutrition at a local college) that I should up my good fats and carbs and take in around 3200-3500 calories a day and I would still lean out. I was skeptical at first, but I did it and 2 weeks later I am getting leaner even though my weight is staying roughly the same and my strength is going up. Before I took his advice I had lost basically 50lbs, but 24 of them were LEAN BODY MASS!!! Even though I was eating and supplementing PERFECTLY and exercising my ass off. My calories were too low and rather than stripping fat I was stripping muscle too.
If this guy eats too little calories his body will not want to respond well.
I'm not advocating eating too many calories while cutting, but just recommending that little calories to a active overweight guy is a recipe for losing alot of muscle imo.
I would suggest he up his calories and once a week check his weight and BF% at the same time and see how his strength is doing, how he is feeling and whether the scale/calipers or the mirror are telling him he is getting leaner and if not then raise his calories 100 more for the next week and repeat process until the fat starts stripping off and then maintain that calorie level until progress levels off and then depending on how much muscle has been lost or gained while losing the fat drop his calories 100 a week or even up them if lean body mass has been gained.
just my opinion.
