So, I've been re evaluating my caloric needs, because I hadn't been following what I should have.
I used different methods to calculate my needs, and got different results each time.
The last method being the simple (x)kcal per lb/day.
(Which happened to be the most)
My bmr was under 2k each time. Which I didn't see as normal.
Not really sure where to go from here.
As I'm confused.
I've read the stickies and stuff.
Just wondering if anyone could help guide me along.
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Thread: caloric needs..
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09-17-2013, 11:52 AM #1
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caloric needs..
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09-17-2013, 02:33 PM #2
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09-17-2013, 02:40 PM #3
Keep in mind that the formulas are only for estimating. Use the formula for your starting place, see how your body reacts. Figure out your TDEE, maintenance calories and if you want to bulk add 200 cal, if you want to cut drop 200 calories. For bulking you don't want to gain more than half a pound a week, otherwise you'll end up packing on the fat. Don't over think this, it's really a simple process. If everything says your BMR is @2000 calories, then add or subtract 200 to that and stick with it for a couple weeks. If nothing is happening, add/subtract another 200.
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09-17-2013, 02:48 PM #4
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09-17-2013, 02:59 PM #5
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09-17-2013, 03:14 PM #6
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09-17-2013, 03:45 PM #7
What are your stats? Your OP is so damn vague its making me frustrated. I asked you a question and u did not answer.
If you do not have high muscle mass and high activity u expect to be eating 1000000 calories everyday?
If you have not been losing weight you are eating too much. If you are losing too much you are eating too little. It's that simple.
If you have been eating more than 1.7k a day and have not lost good weight that means u should be lowering your calories. AGAIN YOUR OP IS VAGUE AS ****
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09-17-2013, 04:25 PM #8
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Don't confuse BMR with TDEE.
BMR = Basel Metabolic Rate = What you burn in a coma. Are you in a coma? I doubt it.
TDEE = Total Daily Energy Expenditure = What you burn doing daily activities = BMR x an activity multiplier (1.2-2.2)
TDEE is what you subtract from, not BMR. The mentioned method ((x)kcal per lb/day.) is to find TDEE not BMR. That's why you are getting different numbers, although that is also an unreliable method.
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09-17-2013, 04:28 PM #9
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09-17-2013, 05:03 PM #10
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09-17-2013, 05:20 PM #11
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Sorry. It just seems like eating this low of calories. For as long as I have. I don't seem to have lost any fat.
And I don't really want to go down to 1500 or something cals.
I have a high bf% and just looking to cut down again.
I was 310 and got all the way down to 197.
Then had surgery. Gained some.
Lost a little. Had another surgery(currently recovering)
And I sit 215-220ish.
Bf% is semi high. 20-25% I'd say. Maybe more.
Sorry I have been vague.
I've got a nasty sore throat/sinus problems.
And some other personal stuff.R.I.P. Crew:
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Rich Piana
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09-17-2013, 05:25 PM #12
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09-17-2013, 05:42 PM #13
Try a certain amount of calories...re-evaluate after a week....did you lose?...okay...keep rolling with it...didnt lose?....skim off some calories or increase cardio...go from there...don't over complicate it. Formulas are just guesstimations...every body will respond differently to different dietary protocols.
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09-17-2013, 05:59 PM #14
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09-17-2013, 06:26 PM #15
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BUT HE DOESNT HAVE TO GO THAT LOW TO LOSE WEIGHT. (Disclaimer: Unless he isn't losing at 1900, but we don't know that because he hasn't told us how many calories he is eating.)
OP the biggest thing you need to worry about is calorie deficient. Going below 1500 at around 2700 calories TDEE would have you losing 2lbs+ a week. Everyone wants to lose the weight fast, but if you are okay with it being slow but steady you can eat more calories, around 2000 and still lose a little under 1.5lbs. Or at 2200 and lose a pound a week. It's up to you and your comfort level. Slow isn't necessarily bad, fast isn't necessarily good either. The opposites remain true to.
But the one thing to remember is the BMR calculators which TDEE hinges upon are estimates. So if you find your not losing 1lb a week at 2200, you may need to lower your calorie intake.
Take away: Higher deficient = less food, Faster weight loss. Lower deficient = more food, but slower weight loss. Any deficient =weight loss.
OP the thing we need to know to accurately evaluate and what I haven't seen is how many calories have you been eating for the past few months, and how much weightloss have you seen from that? Have you been weighing your foods? Why are you "re-evaluating" your caloric needs?
Note: Got 2700 from 1974x1.4 activity multiplier. Rounded off.Last edited by Miakiah; 09-17-2013 at 06:32 PM. Reason: clarification
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09-17-2013, 06:44 PM #16
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09-17-2013, 06:53 PM #17
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09-17-2013, 07:04 PM #18
You should take your target weight and multiply X 10 cals so probably 160 X 10= 1,600. If you aren't prepared to do this then you'll be spinning your wheels for a very long time. You can use all the calculators, etc and try to rationalize why you can eat higher cals but your body doesn't care. You have a lot of bodyfat and you need a big defecit if you want to get anywhere.
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09-17-2013, 07:08 PM #19
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