having hard time knowing my current maintenance ?

[motivationplzdo]

i started my cut on 2000 calories 3 weeks ago
don't know the starting weight though
the Starting weight ? lb
after the first week 244 lb
second week : 238.5 lb
third week : 237 lb


i'm 6.3 ft doing SL 5x5 and have job that require a lot of moving .

[gbullock32]

Likely need more than 2000 given height/activity level.

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-
Calculating Calories
Pre, During, and Postworkout Nutrition
How To Ask For Diet Critique
Discretionary Calorie Allowance
Macro/Micro Nutrients Explained
Why 'Clean Eating' Is a Myth
Clean Eating Myth 2
Insulin and Fat Loss
Insulin and Fat Loss 2

Protein-
Protein Needs
Protein Needs 2
Protein Timing

Fat-
Fat Needs
Fat and Testosterone

Meal Timing-
Meal Timing 1
Meal Timing 2

Micro-Nutrient Guide-
Micro-Nutrient Guide

[motivationplzdo]

^ thanks but
i already read that a lot of times , i'm eating 150-180 gm of protein daily , and at least 70 gm of fat
but i want to stick to 2000 calories till i know what my real maintenance is then adjust a little but it has been 3 weeks and the information i got is not enough , it is just too random

[gbullock32]

^ thanks but
i already read that a lot of times , i'm eating 150-180 gm of protein daily , and at least 70 gm of fat
but i want to stick to 2000 calories till i know what my real maintenance is then adjust a little but it has been 3 weeks and the information i got is not enough , it is just too random

...If you always eat 2000 calories than you will never find your maintenance since you are in a massive deficit at all times.

Also- no calculator will be accurate, ever. You use them as a starting point than adjust based on results.

[MetilHed]

^ thanks but
i already read that a lot of times , i'm eating 150-180 gm of protein daily , and at least 70 gm of fat
but i want to stick to 2000 calories till i know what my real maintenance is then adjust a little but it has been 3 weeks and the information i got is not enough , it is just too random

So do you want someone here to build a time machine, so they can go back in time and remind you to weigh yourself before you start ?

And how do you expect anyone here to be able to tell you what your "real maintenance" is ? You have to do the work and the trial and error to figure it out. No one here is hiding the super duper secret 100% accurate guesstimate your maintenance calorie formula.