Originally posted by oddball182 for a rough guidline, multiply your weight by 18-20.
get at least 1g of protein per pound of BW
get 20-30% of your calories from fats
fill in the rest of the needed calories with carbs.
Following your rough guidline, someone who is 228lbs (at 6'3" BF around 15-18%, 33 yrs. old) should consume btw 4100-4560 calories? From what I have been reading that sounds high. I've read that men should consume anywherer from 2500 to 3800 calories. Does anyone else have a formula based on ones height, age and weight ?
Actually, it depends on your bodyfat and lean mass.
When you know your lean mass, for example 130 lbs,
you add a 0 to get your daily cal intake. 1300 cal is quantity you need at total rest.
Then, you have to adjust with your daily level of activity.
Once you choose the cal level best suited for your lifestyle, you need to set guidelines for protein, carbs and fats.
You'll always have to go by lean body mass.
Have 1gr prot by lean body mass. Here would be 130 gr.
10-20% of your total caloric intake will come from fats.
Then, you can set quantity of carbs.
Here is for weight maintenance.
Now, if you wish add lean bodymass, you'll have to set the weight you wanna get.
For instance, if you wish a 140 lean body mass, you have to establish your total caloric intake on the weight you wanna obtain.
Originally posted by Bigpeat Following your rough guidline, someone who is 228lbs (at 6'3" BF around 15-18%, 33 yrs. old) should consume btw 4100-4560 calories? From what I have been reading that sounds high. I've read that men should consume anywherer from 2500 to 3800 calories. Does anyone else have a formula based on ones height, age and weight ?
thats why i said a rough idea.
you want an accurate one? count your calories for a week and weigh yourself. then if you gained too much weight after one week, lower your calories for the next week. and keep doing that until YOU figure out how much YOUR body needs
Re: How many calories,fat,carbs per lb of bodyweight?
Originally posted by Impatient Can someone please tell me the correct amount of calories, fat, and carbs per pound of bodyweight are needed for quality weight gain?
Thanks for your help !!
Hi, Impatient. If your body fat is pretty high, as you say, and you don't like how you look, then I would advise you resolve this by eating fewer calories than you are now. That, or you spend more time exercising. Or both.
Assuming you don't want to spend any more time in the gym than you are now, I would suggest that you start by eating fewer calories. Many bodybuilders eat too many calories even when 'bulking'.
Without seeing your body and having an idea of your body composition (% body fat vs. muscle), I don't know what your 'ideal weight' would be. 'Ideal weight' is just a term I use to refer to how much you would weigh right now if you suddenly were to get your body fat down to a level you would be happy with looking at in the mirror.
I would suggest you multiply your ideal weight (in pounds) X 12 Calories (kilocalories). Start with the resultant number as your daily Caloric intake. This is ONLY a starting point. Assess yourself honestly in the mirror, and if you don't see the changes to your appearance you want body fat-wise, then 'tweak' your caloric intake appropriately.
I weigh around 206-208 pounds at 6'1". I don't want to lose any more body fat, so this is my 'ideal weight', insofar as body fat is concerned. I 'just' want to build as much lean (fat-free) muscle as humanly possible.
I eat about 2880-2980 Calories per day (you can follow my diet and training at my Web site). Keep in mind, however, that this diet is much higher in protein and lower in carbs (in the conventional sense of the word 'carbs') than most diets, which may provide a slight fat-burning advantage (see "The Glucose Economy" article on my Web site). Also, I work out twice a day 6-7 days per week very intensively.
So long as you don't eat too many calories overall, any of a number of different macronutrient profiles (% of calories as protein/carbs/fat) can get you the body you want.
If you'd like, feel free to send me your pics and more about your training and current diet, and I can make some more powerful suggestions.
I hope this post, and my articles at my Web site, will provide you with some useful insights.
Thanks very much for taking the time to read my response.