Maintanence Calories??

[BAYBUMZ]

Hi all,

Just a quick question..

is 2300 really a maintanence level calorie intake? for my weight?

Because ive been on a continous calorie intake of 3864(give or take a few, but that is what i calculated)

Protein:421.4grams

Carbs: 406

Fat:19.6

This for a whole year whilst maintaning a weight of 78kg?


So I thought I was eating maintanence, but seeing that there are a few that are heavier than myself and are eating fewer calories, I looked at it again and thought that it was a bit strange as i now find my calorie intake to be rather high for my weight? in comparison to the majority on this forum?


Only thing i can think of is Fast Metabolism i guess...but i never thought I had a really Fast Metabolism(Never been reall skinny, just very average like 74-76kg, then weights kicked in and leaned out).

Your thoughts?

I just want to get your guys thoughts on it? anything at all would help thanks

Current pic of myself:

[Lateralus00]

Seems a tad low to me but check a few calculators. I weigh 179 and mine is 2800 according to about 4. I am cutting and intaking 2500 and was losing weight and now im dropping to 2300 to continue. Everyone is different though because of metabolism etc. To me that seems low for maintanence for 170lbs.

Also is there a reason you are intaking 2.5g of protein per lb of body weight? Your protein intake just seems like that of someone who weights 270lbs+

[Tommy5144]

I think your maintenence is a lot higher then that dude. According to most calculators, I am between 2500-2700 to maintain, and I weigh 20 lbs less then you.

Also...imho, that is a VERY large amount of protein, unnecessary and most likely unhealthy because it is a lot to process.

[BAYBUMZ]

thanks for the feedback

Judging by what you guys have said then is that for my weight i should be on 2500-2800 maintanence then?

But still, ive been on near 4000 for a year now and have not gained nor dropped, just maintained, so in that case, i thought my maintanence which right now appears to be close to 4000 seemed very high for my weight.

And as for the protein, i thought that to myself and thought it may be unhealthy, but had myself checked out at the doctors and they said it was perfectly fine and no harm was being done..

[gun-G]

Originally Posted by BAYBUMZ

Hi all,

Just a quick question..

is 2300 really a maintanence level calorie intake? for my weight?

Because ive been on a continous calorie intake of 3864(give or take a few, but that is what i calculated)

Protein:421.4grams

Carbs: 406

Fat:19.6

This for a whole year whilst maintaning a weight of 78kg?


So I thought I was eating maintanence, but seeing that there are a few that are heavier than myself and are eating fewer calories, I looked at it again and thought that it was a bit strange as i now find my calorie intake to be rather high for my weight? in comparison to the majority on this forum?


Only thing i can think of is Fast Metabolism i guess...but i never thought I had a really Fast Metabolism(Never been reall skinny, just very average like 74-76kg, then weights kicked in and leaned out).

Your thoughts?

I just want to get your guys thoughts on it? anything at all would help thanks

Current pic of myself:

I keep my weight at 171 w/3000cal a day, to gain I can go to 33-3500 and I'm almost 50.
Keep eating. Steve

[Lateralus00]

Is there a reason that you are taking that much protein though? At a certain point your body cannot even process it as far as I know. Are you just trying to hit macros? Do you even get your essential fats with 19g of fats?

[BAYBUMZ]

Originally Posted by Lateralus00

Is there a reason that you are taking that much protein though? At a certain point your body cannot even process it as far as I know. Are you just trying to hit macros? Do you even get your essential fats with 19g of fats?

Not any real point, But it is not hurting me in anyway, And in terms of that, ive always heard too many things in regards to how much protein can be taken in by the body in a day, so i could never really worry myself over how much i was having, and again, from the doctors check up, it isnt hurting me.

Yes all 19grams is essential fats.

and also of the carbs, atleast 75grams is dietary fibre.

[BAYBUMZ]

Originally Posted by gun-G

I keep my weight at 171 w/3000cal a day, to gain I can go to 33-3500 and I'm almost 50.
Keep eating. Steve

Thanks bro, knew i couldnt be the only one.

[beertank23]

Your killing it mate, killing those abs.

[BAYBUMZ]

Originally Posted by beertank23

Your killing it mate, killing those abs.

? Killing those abs?
I've been eating at this level for the past year? and ive maintained 78kgs throughout

Another pic

[Ironlife]

you look closer to 180lbs, but anyway yeah i have the same issue, im eating like 3,600 cals a day and my maintanance is like 2400, but dont foreget this number is to keep us going it doesnt take into account that we have:

thermogenics
food intake
caffeine intake
water intake
weather
exercises we do

These factors are what makes up that number that you and i have.

[Jete1]

Originally Posted by BAYBUMZ

Protein:421.4grams

Carbs: 406

Fat:19.6

That's a very, very, very low amount of fat and far too much protein for the calories you're taking in. The general rule of thumb is bodyweight in protein, 20% of calories from fat, and the rest in carbs. Obviously it varies by person, but 19.6g seems extremely low.

EDIT: Found the thing that shows risk of diets too low in fat.

Diets too low in fat
1. Puts you into the starvation zone
Low calories and skipping meals aren?t the only things that send you into
survival mode. When dietary fat intake is reduced to less than 10% of total daily
calories, this also sets off the starvation alarm.
2. Causes large fluctuations in blood sugar
Fat slows down the release of carbohydrates into the bloodstream. When large
amounts of simple and refined carbohydrates are eaten alone, they shoot rapidly into the
bloodstream, creating a large spike in blood sugar.
3. Causes greater insulin release
When your blood sugar spikes, your pancreas releases a lot of insulin to bring
blood sugar back down to normal. Moderate amounts of insulin are necessary (and
anabolic). Large amounts or insulin are lipogenic (cause fat storage) and anti-lipolyic
(prevent fat release).
4. Causes hormonally related hunger and cravings
You can have more willpower than a celibate monk in the Playboy mansion, but if
you get hormonally induced hunger, you won?t to be able to fight it. Whenever there?s an
unusually large blood sugar spike, it?s a law of nature that there must be an equal or
greater valley. This blood sugar valley, known as hypoglycemia, is the cause of those
intense, almost irresistible cravings that send you frantically to the nearest Baskin
Robbins or Krispy Kreme store.
5. Reduces testosterone
Low dietary fat levels are correlated with low testosterone levels. For someone
trying to become leaner and more muscular, this spells disaster.
6. Can be deficient in essential fatty acids

Focus on Getting EFAs
There are at least eleven important function of EFA?s in your diet:
- EFA?s improve insulin sensitivity
- EFA?s are required for absorption of fat soluble vitamins
- EFA?s are essential for joint health
- EFA?s are required for energy production
- EFA?s are required for Oxygen transfer
- EFA?s maintain cell membrane integrity
- EFA?s suppress cortisol production
- EFA?s improve skin texture (dry skin is a classic symptom of EFA deficiency)
- EFA?s are growth promoting
- EFA?s increase metabolic rate
- EFA?s help burn fat
Polyunsaturated and monounsaturated fats tend to lower levels of blood pressure, cholesterol, inflammation in arteries, reduce risk of heart disease