How to calculate calorie intake needed

[SHREDZBRO]

at 176lbs, I am trying to create a calorie deficit but first I need to know exactly how many calories my body needs in a day.

how do I go about finding this? I train for about 1 hour and 30 mins - 2 hrs at the gym daily for about 5-7 days a week. ( I hear activity level comes to into play with this calculation as well )

[BecomingSmaller]

Nobody can give you an exact number. Use an online calculator to get an estimate, try it out and then adjust based on results.

If you analyse what you have been eating to date along with any weight changes you will know from that.

[mjf100215]

Read
http://forum.bodybuilding.com/showth...hp?t=156380183
and the other nutrition stickies.

You will calculate a rough estimated starting point. Track your progress with weight and adjust accordingly.

And get on a quality proven beginner routine. Do it unchanged.

[haikaldingle]

Hey! Creating a calorie deficit is a really simple process.

1) Use a calorie calculator online to find out how many calories/day your body needs according to your stats.
2) To lose weight healthily, 200-500 calories should be cut off from your required calories/day.
3) If you can lose 500 calories a day, you WILL lose 1 pound by the end of every week.
4) To create a calorie deficit, you can split the task by eating less and then exercise away another half of it.
5) There are also calculators online which can give you an estimate of how much calories every type of activities can burn for you. [For example, Jogging at 5 mph for 20 mins on a treadmill will burn about 200 calories for you]

So there you go! Hope it helps