Having trouble figuring out how many calories to consume.

[scg3]

I'm 221pnds and want to cut down to 200. I've been using the app my fitness pal for the iPhone and it's saying I should consume 2300 calories/day. Then today I was reading men's health magazine and it's saying to pick your target weight. Then however many hrs you spend working out in a week plus 10. Multiply the two together and that's how many calories you should consume to hit that target weight. That's 3500 for me if I'm spending 7.5 hrs a week in the gym which I do. How do I know which one to follow??

[FatGuy260]

I'm 221pnds and want to cut down to 200. I've been using the app my fitness pal for the iPhone and it's saying I should consume 2300 calories/day. Then today I was reading men's health magazine and it's saying to pick your target weight. Then however many hrs you spend working out in a week plus 10. Multiply the two together and that's how many calories you should consume to hit that target weight. That's 3500 for me if I'm spending 7.5 hrs a week in the gym which I do. How do I know which one to follow??

Consume 5000 calories a day..there's your answer.

[lacrosse26code]

Figure out your TDEE and then subtract 500-1000 calories from there...

[FatGuy260]

Figure out your TDEE and then subtract 500-1000 calories from there...

^^Don't listen to this guy^^ He's speaking off of broscience..Eat 5000 calories a day to lose weight as long as your exercising.

[ademyster]

I'm 221pnds and want to cut down to 200. I've been using the app my fitness pal for the iPhone and it's saying I should consume 2300 calories/day. Then today I was reading men's health magazine and it's saying to pick your target weight. Then however many hrs you spend working out in a week plus 10. Multiply the two together and that's how many calories you should consume to hit that target weight. That's 3500 for me if I'm spending 7.5 hrs a week in the gym which I do. How do I know which one to follow??

I am your height and weight and lose 2 pounds per week eating 2000 calories per day. I exercise 3-4 times per week with a desk job so you may be more or less active than me.

[BigBaddaBoomo]

Here's something that should work for you:

- Weigh yourself at a specific day / time of the week (like Monday morning when you wake).
- Eat like you normally do.
- Use the app to track everything you eat.
- Repeat for two weeks, weighing yourself at the same day / time and recording all intake.
- After two weeks, figure your average daily intake.
- Figure your weekly weight change.
- If your weight didn't change, your average daily intake is your base number. You can now subtract 500 cals from that to lose a pound a week (or add if you want to gain, or more or less if you want to lose / gain more or less).
- If your weight did change, figure your base number by using 500 cals / day in either direction for every pound of weight change per week during those two weeks. You now have your base number and modify again if needed to get into weight loss / gain.

[terracotta]

2300 is a reasonable number.

[v4micajr]

I am your height and weight and lose 2 pounds per week eating 2000 calories per day. I exercise 3-4 times per week with a desk job so you may be more or less active than me.

this x2. not saying that 2000 is the magic number, but id wager youd be closer to 2k instead of 3.5k if youre tryin to lose

[GuiltyOfWinning]

You wont lose any weight consuming 3500 calories a day, 2300 sounds fine

[LegnaZ]

i think this will help a little more!
http:_//_forum.bodybuilding.com/_showthread.php?t=_121703981

remove the _ 's