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2005/01/14, 06:16 PM
ok this is probably a stupid question,but her goes
How does one figure out how much calories he or she should be eating to loss the weight,thats the only thing that i find that gets me all confused is howq much calories should i really be consuming...
5'11" ,235 lbs 31 yr age,
now i myself wanna tone up then build bulk but not crasy size maybe stay at 235ish but i want my fat % to go down.
Now would i cardio and tone up light to moderate lifting to maintain the muscle mass while i tone then start heavy to gain back to my 235 240 weight while working on my diet as i go,
I been out of the gym for some time now so i am ready to get back but the one thing that stumps me is how much callories to consume, another note is i am not currently working so my meto is probably not running as high as i wish it to be so food intake would be lowered in this care for now.....
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2005/01/14, 08:48 PM
OPk then that means i have 2196 calories to maintain my weight now , then in order for me to loss 2 lbs a week that would be i need 2294 calories per day, dont sound right i would need to eat more calories to loss the weight wouldnt it be the other way around , sorry i may sound dumb, but i just trying to figure things out hehe thats all...
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2005/01/14, 08:00 PM
This will estimate your Basal Metabolic Rate (BMR)
The Harris-Benedict Equation:
Males: 66 + (13.7 x W) + (5 x H) - (6.8 x A)
Females: 655 + (9.6 x W) + (1.7 x H) - (4.7 x A)
where W = actual weight in kg (weight in lb/2.2 lb/ kg)
H = height in cm (height in inches x 2.54 cm/in)
A = age in years
Ex. Joe weighs 150 lbs, stands 5'6", and is 21 years old
150 lbs/2.2 lb/kg = 68 kg
5'6" = 66 inches x 2.54 cm = 168 cm
BMR = 66 + (13.7 x 68) + (5 x 168) - (6.8 x 21)
BMR = 66 + 932 + 840 - 143 = 1695 kcals per day
You then have to factor in your Activity Level, and this is where it can get tricky. For a moderately active person to very active, I would say thats in the range of BMRx1.5-1.7
That number will give you your maintaince calories per day. 1lb of Fat equals 3500 calories. So to loose 1lb a week, your equation would be for 2lbs a week, its . that gives you your Cals/day.
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2005/01/15, 01:38 PM
Yah that's about right. But again, this depends on your Activity level alot. If your only in the gym for 30 min's 2x's a week, you might need to drop 200 calories or more a day from that total. I am estamating for someone who works out 3-6x's a week, Doing an hour long Weight routine and Cardio on top of that.
Give your self a range, maybe 2000-2200 Cals a day, eat clean healthy foods, eat 5 meals a day, and make sure you eat first thing when you wake up, this sparks the metabolism, and make an effort to Drink 8 glasses of water a day. If you don't notice any results after 3-4 weeks (weight the exact same) drop your Calories by 250/day.
2200 calories Isn't THAT much food, when you add up the butter or Oil you add to foods, or Salad dressing you add, your Calories shoot up quickly. Get these Calories from Whole Grains, and good Source's of Protien, and you will See results, and feel great!
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2005/01/15, 03:39 PM
ok perfect i will look into that then, thanks for helping clarify that a little better , well appreciated...
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