How many calories should I eat?(cutting)

Hi, before making my diet(cut), i would like to know, how many calories should I eat per day considering i`m 190lbs and hiit cardio 8 times per week?

I don`t mind losing some muscle, getting a low bf% is what i`m aiming for right now.

????
Losing muscle= increasing body fat %

[QUOTE=Paulkidd;271626441]Hi, before making my diet(cut), i would like to know, how many calories should I eat per day considering i`m 190lbs and hiit cardio 8 times per week?

I don`t mind losing some muscle, getting a low bf% is what i`m aiming for right now.[/QUOTE]

1. Try this to get an [U]estimate[/U] - [url]http://www.freedieting.com/tools/calorie_calculator.htm#[/url]

2. I hope that was a typo and that you aren't doing "HIIT" 8 times a week. Any cardio 8 times a week is too much anyway.

[QUOTE=determined4000;271627781]????
Losing muscle= increasing body fat %[/QUOTE]

well i just know, when you cut, you`re losing muscle.
So i said its not a concern for me.
What`s the best way to go at this?

Trust me, you don't want to lose muscle.

Only eat 200-300 below maintenance and do cardio. 3-4 times a week. Preferably 3 for HIIT. Still hit the weights too. Keep protein high.

[QUOTE=KJR246;271628791]Trust me, you don't want to lose muscle.

Only eat 200-300 below maintenance and do cardio. 3-4 times a week. Preferably 3 for HIIT. Still hit the weights too. Keep protein high.[/QUOTE]

BUt i don`t have maintance, i used to hit that mcdonalds 2 times a day.
Had to have t3h cheeseburgers man!
Thats why i`m asking at about how many callories should I go for, cause i dident diet in 3 years...

[QUOTE=KJR246;271628791]Trust me, you don't want to lose muscle.

Only eat 200-300 below maintenance and do cardio. 3-4 times a week. Preferably 3 for HIIT. Still hit the weights too. Keep protein high.[/QUOTE]

this and then gradually work up to 500 below if you start to slow on the loss. the hiit vs liss is open for debate, so go with what works for you best.

[QUOTE=libert;271628301]1. Try this to get an [U]estimate[/U] - [url]http://www.freedieting.com/tools/calorie_calculator.htm#[/url]

2. I hope that was a typo and that you aren't doing "HIIT" 8 times a week. Any cardio 8 times a week is too much anyway.[/QUOTE]

Actually I find it quite enjoying.
I Do some hiit cardio every morning, sometimes I feel like i have too much energy in the afternoon so I go do another 3 rounds or whatever.
I saw no negative effects what so ever.
My body got used to it I guess.

+1 for the site.

[QUOTE=libert;271628301] I hope that was a typo and that you aren't doing "HIIT" 8 times a week. Any cardio 8 times a week is too much anyway.[/QUOTE]

There's no "ideal" amount of cardio/week, so no one can really say that a certain amount is "too much" either. If you think cardio all week long is too much, then you mine as well tell all competitive sports athletes that what they're doing is too much as well.

[QUOTE=Paulkidd;271631361]Actually I find it quite enjoying.
I Do some hiit cardio every morning, sometimes I feel like i have too much energy in the afternoon so I go do another 3 rounds or whatever.
I saw no negative effects what so ever.
My body got used to it I guess.

+1 for the site.[/QUOTE]

How long have you been doing it? And how much are you doing...sure ~10 mins is a sustainable level but more than that requires some motivation (at least for me). Just don't let it wear you out too soon. Oh and good luck.

[QUOTE=libert;271632471]How long have you been doing it? And how much are you doing...sure ~10 mins is a sustainable level but more than that requires some motivation (at least for me). Just don't let it wear you out too soon. Oh and good luck.[/QUOTE]

I`ve been On and OFF on HIIT cardio for about a year.
Not to mention I`ve been runing since I was a kid since my dad was the coach for the athletics team of Romania.


The best thing about runing every morning and leaving Sunday off. It becomes a habit, and you don`t even need motivation to start runing. It comes by itself.

Thanks man!

And Achilles, true, but dosen`t too much = muscle loss? (i`m talking about those long ass marathon jogs every day) lol

Just aim for about 1-2 lb weight loss per week, weigh yourself once a week and adjust accordingly. Only make sure you get at least 1g protein / lb LBM. With a little practice, calorie counting is not necessary, same goes for eating "clean".

[QUOTE=Paulkidd;271630911]BUt i don`t have maintance, i used to hit that mcdonalds 2 times a day.
Had to have t3h cheeseburgers man!
Thats why i`m asking at about how many callories should I go for, cause i dident diet in 3 years...[/QUOTE]

Don't think of it as dieting, just think about eating a little less, lifting hard, and getting your cardio in. Just focus on being healthy

You do HIIT 8x a week? Interesting.

Figure out what your maintence caloric intake is, minus a few 100 calories, enjoy.

Just remember that 3,500 calories = 1lb of fat. So figure that math out and enjoy.