this sound right for maintenance calorie intake??

[randomhero565]

so last time i weighed myself i was about 210 so thats what im going to go with, i heard you take your weight and X it by 18 so it would be something like 18X210= 3,780. dose that sound about right for my maintenance? im going to start a cutting diet to day so im just wondering if i should go with that number and subtract 500. sound good?

will rep for advise and tips to get the most outta my cutting phase

[KublaiKhan]

Threre is no simple formula that will answer the question for you. The best way to determine your caloric needs is to eat a set amount daily for a week or two, and then look at how your weight changed during that time; you can then adjust your intake to meet your goals.

If you ask me, 3,780 sounds quite high. The formula you cite would place my maintenace at 3,150, which is certainly much higher than the true figure I discovered through trial and error. My (un)expert advice is to start at 2,800 or so, then check your weight in a week and see where you stand. (Even 2,800 may be a little high (or a little low, for that matter) depending on your body fat, metabolism, and other personal quirks.)

[randomhero565]

Threre is no simple formula that will answer the question for you. The best way to determine your caloric needs is to eat a set amount daily for a week or two, and then look at how your weight changed during that time; you can then adjust your intake to meet your goals.

If you ask me, 3,780 sounds quite high. The formula you cite would place my maintenace at 3,150, which is certainly much higher than the true figure I discovered through trial and error. My (un)expert advice is to start at 2,800 or so, then check your weight in a week and see where you stand. (Even 2,800 may be a little high (or a little low, for that matter) depending on your body fat, metabolism, and other personal quirks.)

yeah i understand everyones different and all i was just wondering a good place to start for a cut, i realized that that formula had a reallll high number thats why i came on here and asked i think im going to start somewhere around 2,800 or so i got fit day all ready and have my breakfast logged so far (woke up at 11 lol) yeah my BF dosent seem to high but i do have a good amount in my lower stomach and sides but if you were to look at me from mid stomach up youd think im reall skinny(ish)

edit: repped!

[KublaiKhan]

yeah i understand everyones different and all i was just wondering a good place to start for a cut, i realized that that formula had a reallll high number thats why i came on here and asked i think im going to start somewhere around 2,800 or so i got fit day all ready and have my breakfast logged so far (woke up at 11 lol) yeah my BF dosent seem to high but i do have a good amount in my lower stomach and sides but if you were to look at me from mid stomach up youd think im reall skinny(ish)

Sounds like a good start. I did kind of pull that 2,800 number out of nowhere, so use it with caution - like I said, you'll need to readjust once you begin to observe how your body reacts to that number. But 3,780 is almost certainly much too high, so 2,800 is at least a good starting point.

[randomhero565]

Sounds like a good start. I did kind of pull that 2,800 number out of nowhere, so use it with caution - like I said, you'll need to readjust once you begin to observe how your body reacts to that number. But 3,780 is almost certainly much too high, so 2,800 is at least a good starting point.

haha yeahh ill keep a eye out on that, yeah 3,780 seems way to high now that im looking at that number and then imagining how much food that is(even tho i wouldnt mind eating that much and losing weight lol)

[phal]

Everyone is different, but to be blunt you're 210 lbs so 3,500+ doesn't seem like it's out of the question. There are people much smaller who maintain on that. Anyways, best of luck.

[randomhero565]

Everyone is different, but to be blunt you're 210 lbs so 3,500+ doesn't seem like it's out of the question. There are people much smaller who maintain on that. Anyways, best of luck.

so do you think i should start around 3,000>?

[BloodRaged]

so last time i weighed myself i was about 210 so thats what im going to go with, i heard you take your weight and X it by 18 so it would be something like 18X210= 3,780. dose that sound about right for my maintenance? im going to start a cutting diet to day so im just wondering if i should go with that number and subtract 500. sound good?

will rep for advise and tips to get the most outta my cutting phase

Here is the formula the nutrtion courses teach.

210/2.2 * 24 * (lean factor)

I will do two of these for you since I don't know your BF% but off the last picture your either 1 or 2.

so...

210/2.2 *24 * 1 = 2291
210/2.2 *24 * .95 = 2176

From this point you would multiply it by your activity level.

If you have an active job and work out 1-2 hours you could use the 165% modifier.

so you would take either of the two and multiply it by 1.65.

2291 * 1.65 = 3780 (lean factor of 1 maintenance)
2176 * 1.65 = 3590 (lean factor of 2 maintenance)

From there you would adjust it for cutting or bulking.

Hope this helps, btw...

for lean factors and men it is:

LF1 - Men 10%-<14% Body Fat - Modifier 1.0
LF2 - Men 14%-<20% Body Fat - Modifier .95
LF3 - Men 20%-28% Body Fat - Modifier .90
LF4 - Men over 28% Body Fat - Modifier .85

For the remark from the guy who said you try out a certain amount and gave you the 2800, ignore that. There is a healthy way to do things and then a unhealthy way. Find your healthy maintenance and then cut it by the 500 a day like you posted. Another method is to subtract LBM x4 from your daily needs. If you go too low on calories you risk losing muscle in the process. It's better to dip your toes in the water before jumping in. If after a week or so you don't notice weight changes then knock it down another 100 cal.

Good Luck.

[randomhero565]

Here is the formula the nutrtion courses teach.

210/2.2 * 24 * (lean factor)

I will do two of these for you since I don't know your BF% but off the last picture your either 1 or 2.

so...

210/2.2 *24 * 1 = 2291
210/2.2 *24 * .95 = 2176

From this point you would multiply it by your activity level.

If you have an active job and work out 1-2 hours you could use the 165% modifier.

so you would take either of the two and multiply it by 1.65.

2291 * 1.65 = 3780 (lean factor of 1 maintenance)
2176 * 1.65 = 3590 (lean factor of 2 maintenance)

From there you would adjust it for cutting or bulking.

Hope this helps, btw...

for lean factors and men it is:

LF1 - Men 10%-<14% Body Fat - Modifier 1.0
LF2 - Men 14%-<20% Body Fat - Modifier .95
LF3 - Men 20%-28% Body Fat - Modifier .90
LF4 - Men over 28% Body Fat - Modifier .85

For the remark from the guy who said you try out a certain amount and gave you the 2800, ignore that. There is a healthy way to do things and then a unhealthy way. Find your healthy maintenance and then cut it by the 500 a day like you posted. Another method is to subtract LBM x4 from your daily needs. If you go too low on calories you risk losing muscle in the process. It's better to dip your toes in the water before jumping in. If after a week or so you don't notice weight changes then knock it down another 100 cal.

Good Luck.

ok for the most part i understood what you said lol

would it help if i uploaded a recent pic of my upper body/stomach to make a estimate of BF??

[PickItUp]

The rules of thumb I am used are:

Cutting: 10X bodyweight
Maint: 12X bodyweight
Bulking: 15X bodyweight

This will need to be tweaked by the individual...however, 18X bodyweight is probably far off from maintenance for anyone with a normal metabolism.

[phal]

15 x my body weight isn't even MY maintenance :P

Randomhero, the numbers people are throwing at you are ballparks, pick one - trial and error, no one actually knows wth your maintenance really is.

[randomhero565]

ok lol i think im going to start somewhere around 2,900-3,000 and see how that goes lol

[mearsa30]

when i was 248lbs 3500 was my bulk, now im down to 183lbs, my bulk is around 3000.

i think it depends on your body type and if you are coming off a bulk or not, if u are then start with your calories higher.

how many are you eating daily right now?

[randomhero565]

when i was 248lbs 3500 was my bulk, now im down to 183lbs, my bulk is around 3000.

i think it depends on your body type and if you are coming off a bulk or not, if u are then start with your calories higher.

how many are you eating daily right now?

not too much 5 whole eggs 2 egg white and 80G of oatmeal for break fast, chicken and veggies for lunch, shake after gym, chicken and veggies for dinner, and before bed 3 servings of PB, greek yogurt and 2 scoops of whey. my diet got kind messed up lately ( i got a eating disorder ((bulimia)) so im trying to get back on track, werid thing is my lifts have gone up allot lately even tho im not eating to much

[FromNowOn]

Here is the formula the nutrtion courses teach.

From this point you would multiply it by your activity level.

If you have an active job and work out 1-2 hours you could use the 165% modifier.

so you would take either of the two and multiply it by 1.65.

2291 * 1.65 = 3780 (lean factor of 1 maintenance)
2176 * 1.65 = 3590 (lean factor of 2 maintenance)

Good Luck.

Can you share, or point to, the activity multiplier chart?

Regards

[BloodRaged]

Can you share, or point to, the activity multiplier chart?

Regards

bah, yeah it's just as simple. I'm taking it from a course book. Hope you love me for typing this... (no homo that is), I'm adding in a couple non needed info but oh well helps you understand.

"The next columns are the average daily activity levels. 130% is very light activity: sitting, studying, talking, little walking. 155% is light activity; typing, teaching, lab/shop work, some walking throughout the day. 165% is moderate activity: walking, jogging, gardening, active job, training 1 to 2 hours per day. 200% is heavy activity level: manual labor such as digging, tree felling, construction work, and sports activities between 2 and 3 hours. 230% is very heavy activity: a combination of moderate and heavy activity 8 or more hours per day, plus sports activities 2 to 4 hours per day. The M column is for males, the F column is for females."

Enjoy. Keep in mind that if you don't fit one of these exact you can kind of modify that. For instance if you are in the middle of 165% and 200% you could go with like 175.

[BloodRaged]

The rules of thumb I am used are:

Cutting: 10X bodyweight
Maint: 12X bodyweight
Bulking: 15X bodyweight

This will need to be tweaked by the individual...however, 18X bodyweight is probably far off from maintenance for anyone with a normal metabolism.

I played around with this a little and while it's a simple way for the laymen to figure out how much they need for various things, it's not the best option.

The method I did give is actually how nutritionist will do yours. I could break it down to a hourly method too if you insisted but all calorie intake methods are nothing more then an educated guess, you get the ball park number then log your results and modify as needed.