caloric intake for my age and weight?

[Garcia04]

i put myself on a low calorie diet monday and i've been meaning to look into what my target caloric intake is.

im 21 years old, 5'11 280lbs. ive been doing a light home workout for 6 months now consisting of three sets of 20lb curls x 15, pushups x15, situps x15 for a total workout time of about 20minutes every other day.

can calorie calculators be trusted? heres one ive looked at http://www.healthstatus.com/calculate/cbc and according to this someone my weight burns 3,090 calories a day from just sitting and sleeping. true or not? my current diet until further notice is 1,600/day and 1,840 on my workout days because of my whey protein. so according to this calculator i have a deficit of 1,250 every day no matter what i do and im not just sitting all day (****meter counts 5.8miles walked yesterday), is that going to mess up my metabolism? whats this ive been hearing about a day of higher than usual calories used with low-calorie diets?

i've lost some weight since september when i started my workout, but i havent been on a diet, i just dropped soda and cut back on sugar.

[rejected]

I weigh 160. I'm cutting on 1800-1900 calories, and I have a slower metabolism than most people I know. Eat more.

[BorisBoris]

http://www.freedieting.com/tools/calorie_calculator.htm

Try out this one

[ZidaneValor]

im 21 years old, 5'11 280lbs. ive been doing a light home workout for 6 months now consisting of three sets of 20lb curls x 15, pushups x15, situps x15 for a total workout time of about 20minutes every other day.

WTF? You aren't training your back, quads, hams, calves, triceps, shoulders, or traps. Other than that, it's fine.

You need to join a gym and start lifting weights. Search articles/threads for an appropriate weight lifting regime. Since you aren't doing anything right now, I would recommend a three day split doing each exercise for three sets of eight-twelve reps:

Day #1: Chest/Triceps/Shoulders/Traps
Barbell or Dumbbell Flat Bench Press
Barbell or Dumbbell Incline Bench Press
Dumbbell Flies
Overhead Tricep Extension
Rope Pulldown
Barbell or Dumbbell Overhead Press
Upright Rows
Barbell or Dumbbell Shrugs

Day #2: Back/Biceps/Forearms
Lat Pulldowns
Seated Machine Rows
Barbell Rows or One Arm Dumbbell Rows
Deadlift
Barbell Curls
Concentration Curls
Reverse Wrist Curls

Day #3: Quads/Hamstrings/Calves
Barbell Squats
Good Mornings or Stiff-Legged/Romanian Deadlifts
Leg Press
Seated/Lying Leg Curls
Standing Calf Raises
Seated Calf Raises

can calorie calculators be trusted? heres one ive looked at http://www.healthstatus.com/calculate/cbc and according to this someone my weight burns 3,090 calories a day from just sitting and sleeping. true or not? my current diet until further notice is 1,600/day and 1,840 on my workout days because of my whey protein. so according to this calculator i have a deficit of 1,250 every day no matter what i do and im not just sitting all day (****meter counts 5.8miles walked yesterday), is that going to mess up my metabolism? whats this ive been hearing about a day of higher than usual calories used with low-calorie diets?

i've lost some weight since september when i started my workout, but i havent been on a diet, i just dropped soda and cut back on sugar.

I have your BMR at 2600. Since you will be burning 500+ calories with weight lifting and cardio, the deficit will take care of itself, so stick to 2600. I would recommend a 40/40/20 split, but search around for specific nutrition advice.

[rockdawg21]

Here's exactly what I did in 2006. I wasn't as big as you, but the details of diet, weight lifting, and cardio are all explained. It should give you some good beginner guidelines:

http://www.bodybuilding.com/fun/brett_fitzgerald.htm

Good luck!

[erikhutson]

ur cutting should be over 2500+ closer to 3k but just make sure its 2500 and adjust based on rate of weight loss

[Garcia04]

WTF? You aren't training your back, quads, hams, calves, triceps, shoulders, or traps. Other than that, it's fine.

You need to join a gym and start lifting weights. Search articles/threads for an appropriate weight lifting regime. Since you aren't doing anything right now, I would recommend a three day split doing each exercise for three sets of eight-twelve reps:

Day #1: Chest/Triceps/Shoulders/Traps
Barbell or Dumbbell Flat Bench Press
Barbell or Dumbbell Incline Bench Press
Dumbbell Flies
Overhead Tricep Extension
Rope Pulldown
Barbell or Dumbbell Overhead Press
Upright Rows
Barbell or Dumbbell Shrugs

Day #2: Back/Biceps/Forearms
Lat Pulldowns
Seated Machine Rows
Barbell Rows or One Arm Dumbbell Rows
Deadlift
Barbell Curls
Concentration Curls
Reverse Wrist Curls

Day #3: Quads/Hamstrings/Calves
Barbell Squats
Good Mornings or Stiff-Legged/Romanian Deadlifts
Leg Press
Seated/Lying Leg Curls
Standing Calf Raises
Seated Calf Raises



I have your BMR at 2600. Since you will be burning 500+ calories with weight lifting and cardio, the deficit will take care of itself, so stick to 2600. I would recommend a 40/40/20 split, but search around for specific nutrition advice.

thanks dude but i dont have access to a gym for at least 2 months when i can go to my college gym. ill save this and look at it again when its time.

but everyone here agrees not to go under -500 calories a day is that what im hearing?