Should i eat more calories to loose fat???

[seddik88]

Dear All,

I am a 27 years old male, I weight 105 kg for 1,78cm , I have a BF of 25%. I've hit a weight loss plateau since 6 months, I train 4 to 5 days a week ( I am currently in the beta phase of Shaun-t's t25 workout program). I eat very healthy, Cheese and bread in the morning, protein shake two hours later, meat and carbs at noon, fruits and/or chocolate or nuts + protein shake at 5 pm and fish or white meat + and vegetables at night. I eat in average 2300 calories per day. Using the BMR calculator, I find that my metabolic rest value is 2200 kcal/day. I consume only 400 to 600 more than that. Using the Harris benedict formula, saying that I am at least lightly active and at most moderately active ( which one do you think? T25 is only 25 minutes but it is non-stop HIIT) my daily calories consumption should range between 3038 and 3425. Let's take the mean: 3200 calories. I am then consuming 1100 calories less than what I am supposed to but I still don't loose even half a kilo. Am I eating too less? Should I increase my food intake? Consider that my diet is very poor in carbs but rich in proteins, may that be a problem? I also take all sortd of supplements. Vitamins, fish oil, L-Arginine and creatine besides whey Isolate protein powder. What am I doing wrong??
Thank you in advance for your answers.

[mavajo]

You're eating too much. So no, you're not eating too little calories to lose fat - you're eating too many. Eat less.

[JoeyR93]

Dear All,

I am a 27 years old male, I weight 105 kg for 1,78cm , I have a BF of 25%. I've hit a weight loss plateau since 6 months, I train 4 to 5 days a week ( I am currently in the beta phase of Shaun-t's t25 workout program). I eat very healthy, Cheese and bread in the morning, protein shake two hours later, meat and carbs at noon, fruits and/or chocolate or nuts + protein shake at 5 pm and fish or white meat + and vegetables at night. I eat in average 2300 calories per day. Using the BMR calculator, I find that my metabolic rest value is 2200 kcal/day. I consume only 400 to 600 more than that. Using the Harris benedict formula, saying that I am at least lightly active and at most moderately active ( which one do you think? T25 is only 25 minutes but it is non-stop HIIT) my daily calories consumption should range between 3038 and 3425. Let's take the mean: 3200 calories. I am then consuming 1100 calories less than what I am supposed to but I still don't loose even half a kilo. Am I eating too less? Should I increase my food intake? Consider that my diet is very poor in carbs but rich in proteins, may that be a problem? I also take all sortd of supplements. Vitamins, fish oil, L-Arginine and creatine besides whey Isolate protein powder. What am I doing wrong??
Thank you in advance for your answers.

If you're not losing weight then you must be taking in more calories than you are using. Just eat less.

[Asguroth]

Reading your post it doesnt seem that you are accurately counting your calories.

Weigh everything that goes into your mouth and log it. Buy a food scale if you don't have one.

Eat less to achieve a caloric deficit while lifting if your not losing weight.

[Luclin999]

Using the BMR calculator, I find that my metabolic rest value is 2200 kcal/day.

What am I doing wrong??

Thank you in advance for your answers.

You screwed up your BRM calculations and are eating way too much food already.

Your "BMR" is NOT 2200 calories per day. A person's BMR is the amount of calories that would be required to sustain them if they performed no activity at all in a day. IE. Total bed rest or a coma. You would have to be huge in order for that to be your "BMR".

The BMR for someone your size should be closer to the 1350-1420 calorie/day range. So based upon that, to lose weight you should be eating 1900-2000 calories per day not 2600-2800/day (which based upon your lack of weight loss when eating that much, is probably your maintenance level)

[Lost007]

You screwed up your BRM calculations and are eating way too much food already.

Your "BMR" is NOT 2200 calories per day. A person's BMR is the amount of calories that would be required to sustain them if they performed no activity at all in a day. IE. Total bed rest or a coma. You would have to be huge in order for that to be your "BMR".

The BMR for someone your size should be closer to the 1350-1420 calorie/day range. So based upon that, to lose weight you should be eating 1900-2000 calories per day not 2600-2800/day (which based upon your lack of weight loss when eating that much, is probably your maintenance level)

What did you use to measure his BMR?

[Luclin999]

What did you use to measure his BMR?

It is really not that complicated. The height and weight that he gave are enough data to get a ballpark estimate (thus the range of numbers presented).

Factor in that he is "not losing weight" while eating at 2600-2800 c/day (which means that his maintenance level is aprox. 2700/day) and it is clear that his BMR is in the 1400/day range.

And frankly, even if that estimate is off by as much as 100c/day it is still far, far closer to the correct BMR number than the ridiculous "2200 calories/day" that he has been basing his figures from.

[Lost007]

It is really not that complicated. The height and weight that he gave are enough data to get a ballpark estimate (thus the range of numbers presented).

Factor in that he is "not losing weight" while eating at 2600-2800 c/day (which means that his maintenance level is aprox. 2700/day) and it is clear that his BMR is in the 1400/day range.

And frankly, even if that estimate is off by as much as 100c/day it is still far, far closer to the correct BMR number than the ridiculous "2200 calories/day" that he has been basing his figures from.

Thanks for the reply,
Would you say that this is a good calculation for me? BMR ~2100 x 1.1(Broken leg) =~2300 I am eating about 1700-1800 calories a day.
Stats 210 5'10 20y/o

[Luclin999]

Thanks for the reply,
Would you say that this is a good calculation for me? BMR ~2100 x 1.1(Broken leg) =~2300 I am eating about 1700-1800 calories a day.
Stats 210 5'10 20y/o

If the estimates in your signature are even remotely accurate then your BMR is actually 1850 which means that your calorie level at maintenance with a 1.1 activity factor would be: 2035

That said, most people seriously underestimate their own BF% and overestimate their lean mass so your BMR and maintenance numbers may well be even lower than what is listed above.

[Lost007]

If the estimates in your signature are even remotely accurate then your BMR is actually 1850 which means that your calorie level at maintenance with a 1.1 activity factor would be: 2035

That said, most people seriously underestimate their own BF% and overestimate their lean mass so your BMR and maintenance numbers may well be even lower than what is listed above.

Thanks. I dont think the BF% is very accurate, I got it measured at the gym. The weight is accurate ofc. Would it be dangerous to eat about 1600 cals a day then?

[Luclin999]

Thanks. I dont think the BF% is very accurate, I got it measured at the gym. The weight is accurate ofc. Would it be dangerous to eat about 1600 cals a day then?

Dangerous to your health? Probably not.

Dangerous to your overall diet due to feeling "starved" all the time (which tends to lead to Binge eating)? Possibly, depends on how strong your will power is.

Keep in mind though, with no lifting and almost no other real activity due to the broken leg, you will likely lose a fair amount of LBM while dieting right now.

[Lost007]

Dangerous to your health? Probably not.

Dangerous to your overall diet due to feeling "starved" all the time (which tends to lead to Binge eating)? Possibly, depends on how strong your will power is.

Keep in mind though, with no lifting and almost no other real activity due to the broken leg, you will likely lose a fair amount of LBM while dieting right now.

Again thank you for your reply. I am eating around 150g protein a day, sipping on 15g BCAA all day, and training with weights 2 days a week
1: Chest/Shoulders
2:Biceps/Triceps/Forearms
Abs on rest days

[Luclin999]

Again thank you for your reply. I am eating around 150g protein a day, sipping on 15g BCAA all day, and training with weights 2 days a week
1: Chest/Shoulders
2:Biceps/Triceps/Forearms
Abs on rest days

If so, then whatever lean mass you lose will probably come more from your legs (which is to be expected.)

[chewbrahca91]

Eating more calories to lose fat

Is this the definition of oxymoron?

You need to eat less calories to lose fat.
Your car doesn't run out of fuel in the first mile after filling it up to the brim (I'd hope not).

[seddik88]

Eating more calories to lose fat

Is this the definition of oxymoron?

You need to eat less calories to lose fat.
Your car doesn't run out of fuel in the first mile after filling it up to the brim (I'd hope not).

I hate Condescending pricks like you.
first: My maintenance level is 2200 Kcal, if you use the BMR calculator here, you will see www(dot)bmi-calculator(dot)net
To calculate my maintenace leel I used the Harris-Benedict equation, today's is the most reliable way to calculate your maintenance level: www(dot)bmi-calculator(dot)net/bmr-calculator/harris-benedict-equation/
Second: I weight everything I eat, so I know how many calories I consume.
THIRD!!! chewbrahca91 hve you ever heard of starvation mode??? www(dot)aworkoutroutine(dot)com/starvation-mode/ My body is probably hanging on the fat since I don't give him enough calories. Calories in calories out, is too simplistic. The human body is complicated.

[seddik88]

You screwed up your BRM calculations and are eating way too much food already.

Your "BMR" is NOT 2200 calories per day. A person's BMR is the amount of calories that would be required to sustain them if they performed no activity at all in a day. IE. Total bed rest or a coma. You would have to be huge in order for that to be your "BMR".

The BMR for someone your size should be closer to the 1350-1420 calorie/day range. So based upon that, to lose weight you should be eating 1900-2000 calories per day not 2600-2800/day (which based upon your lack of weight loss when eating that much, is probably your maintenance level)

The Image speaks for itself..

[cerigitts]

Sod the BMR calculators, they are just a rough guide.

If you are tracking everything correctly & you know how many calories you are consuming, then lower them, then you will lose weight.

There's no such thing as "starvation mode" there's starvation & you have no worries of that with a BF of 25%

Consume less to lose more, it's that simple.

[chewbrahca91]

I hate Condescending pricks like you.
first: My maintenance level is 2200 Kcal, if you use the BMR calculator here, you will see www(dot)bmi-calculator(dot)net
To calculate my maintenace leel I used the Harris-Benedict equation, today's is the most reliable way to calculate your maintenance level: www(dot)bmi-calculator(dot)net/bmr-calculator/harris-benedict-equation/
Second: I weight everything I eat, so I know how many calories I consume.
THIRD!!! chewbrahca91 hve you ever heard of starvation mode??? www(dot)aworkoutroutine(dot)com/starvation-mode/ My body is probably hanging on the fat since I don't give him enough calories. Calories in calories out, is too simplistic. The human body is complicated.

Condescending? No.
A LOT of people make threads saying they haven't lost weight and must be hitting a plateau and starvation mode yadda yadda
The simple fix is eat less or track calories correctly.
That's all there is to it. There is no miracle fix like eating more calories or taking a fat burner.
You simply eat less.
Oh yes, and calculators are never accurate. It's trial and error.
JUST cause the calculator said your maintenance is 2200 doesn't mean it is.
If you've truly eaten less than after 3 weeks and not lost anything, then THAT is your maintenance.
Eat less.

[Luclin999]

The Image speaks for itself..

LOL.

The "Image" just tells me that you entered minimal data into a bad on-line calculator and received bad results.

But sure, go ahead and believe the "on-line calculator", keep overeating and continue to see the same non-existent results from your "diet". Or even better! Eat MORE food and just watch the pounds pile on.

Seriously... "Eat more to lose weight..." That's like asking "Should I starve myself to get fatter?"

The reason you aren't losing weight is because you are basing your plan around a flawed number you got from that calculator and are eating too much.

And it seems to me at this point that you are just looking for an excuse to eat even more than you are now.

(FYI: You are already eating too much to lose any weight).

Calories in vs. calories out. That really is all there is to it.

You are NOT is "starvation mode" on 2200c/day. You are at maintenance which is why you aren't losing any weight.

I am taller and leaner than you and get by just fine when dieting on 1800-1900c/day so you can definitely get by on less than that.

[chewbrahca91]

LOL.

The "Image" just tells me that you entered minimal data into a bad on-line calculator and received bad results.

But sure, go ahead and believe the "on-line calculator", keep overeating and continue to see the same non-existent results from your "diet". Or even better! Eat MORE food and just watch the pounds pile on.

Seriously... "Eat more to lose weight..." That's like asking "Should I starve myself to get fatter?"

The reason you aren't losing weight is because you are basing your plan around a flawed number you got from that calculator and are eating too much.

And it seems to me at this point that you are just looking for an excuse to eat even more than you are now.

(FYI: You are already eating too much to lose any weight).

Shh, don't you know you're a condescending prick lol

[Lost007]

If so, then whatever lean mass you lose will probably come more from your legs (which is to be expected.)

Ya I guess, its a good thing my legs are alot stronger/bigger than my upper body. Thanks.

[seddik88]

Well, I am not convinced. Here is my reasoning:
Eating more= more muscle ( because I am training). more muscle= higher metabolism, higher maintenance level
higher metabolism= less fat. I started eating more, guess I'll get back to you in 3 weeks and we will see.

[seddik88]

Sod the BMR calculators, they are just a rough guide.

If you are tracking everything correctly & you know how many calories you are consuming, then lower them, then you will lose weight.

There's no such thing as "starvation mode" there's starvation & you have no worries of that with a BF of 25%

Consume less to lose more, it's that simple.

Just check the BMR calculator on bodybuildyng.com, it says the exact same number. 2200 should be my maintenance level. I think it is even higher because despite being overweight I have a lot of muscles

[Seoulseeker]

Well, I am not convinced. Here is my reasoning:
Eating more= more muscle ( because I am training). more muscle= higher metabolism, higher maintenance level
higher metabolism= less fat. I started eating more, guess I'll get back to you in 3 weeks and we will see.

Just curious, what are your daily macro targets and what were they actually yesterday?

[AesZeus]

The Image speaks for itself..

If you are over weight, you have to find your lean body mass by your body fat percentage and use your body mass to your bmr calculator not your whole body weight.

[chewbrahca91]

Well, I am not convinced. Here is my reasoning:
Eating more= more muscle ( because I am training). more muscle= higher metabolism, higher maintenance level
higher metabolism= less fat. I started eating more, guess I'll get back to you in 3 weeks and we will see.

You're eating too much and/or not tracking your calories correctly
/endthread

[Luclin999]

Well, I am not convinced. Here is my reasoning:
Eating more= more muscle ( because I am training). more muscle= higher metabolism, higher maintenance level
higher metabolism= less fat. I started eating more, guess I'll get back to you in 3 weeks and we will see.

No we won't because in three weeks you will be so embarrassed by how much more you weigh and that you didn't listen to anyone that you won't post here again.

Enjoy your binge and extra fat!

[AesZeus]

Just check the BMR calculator on bodybuildyng.com, it says the exact same number. 2200 should be my maintenance level. I think it is even higher because despite being overweight I have a lot of muscles

Links:
http://m.youtube.com/watch?feature=y...&v=UKIuW_-03wQ

http://m.youtube.com/watch?v=86irqiY7lpk


http://m.youtube.com/watch?v=fa1DOQ2r5MQ