calorie intake

[DBear13]

Supposedly I am to get 3100 calorie based on my age, weight and accounting for my workouts. I am barely getting 2300 eating every 2 to 3 hours. Protein fiber and carbs. Daily protein is around 250 to 280 grams, with around 130 to 150 grams of complex carbs, around 100 for my fat intake. I've been pretty much Stagnate on my weight for the past couple of weeks. My workouts are, Cardio everyday for at least 30 minutes, and hitting the weights with high intensity and volume every other day. Does this sound about right or do i need to make some changes?

Thanks in advance.

[Turbs]

The macros seem fine regarding your weight, although 250g protein, 130g carbs and 100g fat is already surpassing 2400 calories. If you've been stuck for a few weeks at your current weight chances are you're either over estimating your maintenance or you're under measuring how many calories you're consuming.

[DBear13]

Those are my averages for my nutrients....calories came in at 2400 to 2800 on average as well..trio to make sure I eat at least every 2 to 3 hours. It's just been the past coupe of weeks i have not been that hungry and find it hard to eat that frequently.

[truushot]

Supposedly I am to get 3100 calorie based on my age, weight and accounting for my workouts. I am barely getting 2300 eating every 2 to 3 hours. Protein fiber and carbs. Daily protein is around 250 to 280 grams, with around 130 to 150 grams of complex carbs, around 100 for my fat intake. I've been pretty much Stagnate on my weight for the past couple of weeks. My workouts are, Cardio everyday for at least 30 minutes, and hitting the weights with high intensity and volume every other day. Does this sound about right or do i need to make some changes?

Thanks in advance.

What is the issue? Eat at 2300 calories. Track everything. Lose weight. The idea behind eating more protein is that by doing that and lifting heavy you will hopefully retain more LBM.

I see this all the time, and it often seems to me that people are looking for an excuse to eat more. You don't need to eat that often, it makes no difference if you eat 20 times a day or once. It is about the total calories. Read the stickies if you have questions about your macro percentages.

[DBear13]

What is the issue? Eat at 2300 calories. Track everything. Lose weight. The idea behind eating more protein is that by doing that and lifting heavy you will hopefully retain more LBM.

I see this all the time, and it often seems to me that people are looking for an excuse to eat more. You don't need to eat that often, it makes no difference if you eat 20 times a day or once. It is about the total calories. Read the stickies if you have questions about your macro percentages.

Was not looking for more to eat. But that thanks for the heads up on the stickies.

[DBear13]

Was not looking for more to eat. But that thanks for the heads up on the stickies.

Still learning my way around the forums and where to find info.

[angelo212121]

sup bro, we're almost same height
I tried doing 2000 calorie diet (including days with workouts 4x/week) and it works just fine, i lost fat and not muscle mass. I agree that you maybe overestimating your maintenance calories.
I'll try doing 1700-1800 calories, just like you i'm also still trying to experiment. good luck with your weight loss.

[xx211aaronxx]

Supposedly I am to get 3100 calorie based on my age, weight and accounting for my workouts. I am barely getting 2300 eating every 2 to 3 hours. Protein fiber and carbs. Daily protein is around 250 to 280 grams, with around 130 to 150 grams of complex carbs, around 100 for my fat intake. I've been pretty much Stagnate on my weight for the past couple of weeks. My workouts are, Cardio everyday for at least 30 minutes, and hitting the weights with high intensity and volume every other day. Does this sound about right or do i need to make some changes?

Thanks in advance.

Too much protein. Not enough carbs.

[dmacdonal9]

3100 TDEE seems way high mate, I think you may be overestimating activity unless you have a very physical job. You probably should be cutting at under 2000 cals/day, just at a guess.

1. Get rid of your misconceptions
2. Calculate your calories and macros
3. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
4. Buy a kitchen scale and weigh everything that goes in your pie hole.
5. Count calories using a site like MyFitnessPal. Here's how to count properly.
6. Lift heavy weights to preserve muscle mass, on a program like Starting Strength. Why this program? Read this.
7. If nothing happens after 3 weeks, reexamine calculations, and eat less.

[Naeem11]

Overestimating you TDEE
Decrease protein, increase carbs
You dont have to eat every 2-3 hours
you can have any carb sources you like (choose ones you actually LIKE).

[Thewix]

Jeez-arse, 230-250 grams protein!

I guess the protein calculator you used was based on weight not LBM. This needs to come down to probably 180.

Your maintenance should be about 2750 cals, just hit below this consistently and you'll lose weight.

EDIT: Congrats on your weight loss so far, just checked out your bodyspace, good work for 2 months!

[DBear13]

Jeez-arse, 230-250 grams protein!

I guess the protein calculator you used was based on weight not LBM. This needs to come down to probably 180.

Your maintenance should be about 2750 cals, just hit below this consistently and you'll lose weight.

EDIT: Congrats on your weight loss so far, just checked out your bodyspace, good work for 2 months!

Thanks Thewix,

I've been learning about LBM and protein, also my calorie intake, your info is about what I figured reading info on nutrition.

Thanks for the congrats as well, I am starting to find a passion for lifting and going through a transformation.