View Full Version : help trying to figure out cal/day needed for safe weight loss

gettin-ripped01

08-18-2013, 07:17 AM

Hey guys, im 6'2" and weigh 280lbs. Im at about 30% bf and im 25 years old. I box for usually 2 hours 5-6 days a week, and work in the field. Although I am pretty active I eat ALOT of crap and have decided its time I start trying to loose weight... I was hoping that I could get some advice on how many calories I should be taking in so I can set up a diet that wont be impossible to stick to. Any help would be appreciated

WonderPug

08-18-2013, 07:20 AM

Start here. (http://forum.bodybuilding.com/showthread.php?t=121703981)

digistp

08-18-2013, 08:20 AM

^^^bingo

cumminslifter

08-18-2013, 09:06 AM

come back with any questions :)

gettin-ripped01

08-18-2013, 02:05 PM

Ok so after reading the link (thank you wonderpug, reps!) I did the calculations as best as I can and came up with a daily caloric intake of 4480 cal/day to maintain. Using the Katch-McArdle method to find my BMR I got 2290 cal/day and a LBM of 196 lbs. After subtracting 15% off the maintenance caloric rate I got 3808 cal/day for weight loss. I also got that I should be taking in 602g carbs/day, 133g fat/day, 302g protein/day.

If anyone can confirm or critic these calculations please do... thanks again

AlwaysTryin

08-18-2013, 02:13 PM

Ok so after reading the link (thank you wonderpug, reps!) I did the calculations as best as I can and came up with a daily caloric intake of 4480 cal/day to maintain. Using the Katch-McArdle method to find my BMR I got 2290 cal/day and a LBM of 196 lbs. After subtracting 15% off the maintenance caloric rate I got 3808 cal/day for weight loss. I also got that I should be taking in 602g carbs/day, 133g fat/day, 302g protein/day.

If anyone can confirm or critic these calculations please do... thanks again

No it's wrong

Your macros are far greater than ~3800 calories

gettin-ripped01

08-18-2013, 02:17 PM

No it's wrong

Your macros are far greater than ~3800 calories

Do you have any pointers on where I went wrong... was my BMR correct at 2290?

02morrison

08-18-2013, 02:17 PM

work out your bmr with a bmr calculator,( http://www.myfitnesspal.com/tools/bmr-calculator ) then work out how many other calories you'll burn through weight training, cardio and any other daily activities you perform, http://www.myfitnesspal.com/exercise/lookup ) add them together (TDEE) then eat 500 calories less per day to lose 1 pound or 1000 less to lose two (per week), also try and get your macros in the right proportion, which is how much protein/fat per pound of body weight you should eat per day, just look at the stickies on calories/macronutrients and fat loss for noobs.

p.s i'd advise 3-5 days weight training (heavy compound exercises) and the other 2-4 cardio (optional)

Good luck.

note: It doesn't really matter what you eat, obviously complex carbs have more goodness than simple and good fats have more goodness than bad but it makes no difference when it comes to weight loss, as long as your eating your macros correctly.

Ammex

08-18-2013, 02:17 PM

No it's wrong

Your macros are far greater than ~3800 calories

Not to mention calories are probably way too high.

Ammex

08-18-2013, 02:19 PM

Do you have any pointers on where I went wrong... was my BMR correct at 2290?

Probably close to that, but you have a ton of fat providing a lot of energy to your body. 3800 seems high.

AlwaysTryin

08-18-2013, 02:21 PM

Do you have any pointers on where I went wrong... was my BMR correct at 2290?

Sure

1g carb/protein = 4 cals

1g fat = 9 cals

gettin-ripped01

08-18-2013, 02:59 PM

Probably close to that, but you have a ton of fat providing a lot of energy to your body. 3800 seems high.

According to the links provided by 02morrison

I use about 2300cal/day boxing (EAT) and about 3000cal/day at work (NEAT)

and I figure that my estimated daily requirements are between moderate and high activity which is 16kcals/lb 4480kcals/day ( from original link posted by wonderpug)

after I get these numbers im lost as to what I should do to factor my cal/day for weight loss

02morrison

08-18-2013, 03:08 PM

According to the links provided by 02morrison

I use about 2300cal/day boxing (EAT) and about 3000cal/day at work (NEAT)

and I figure that my estimated daily requirements are between moderate and high activity which is 16kcals/lb 4480kcals/day ( from original link posted by wonderpug)

after I get these numbers im lost as to what I should do to factor my cal/day for weight loss

All the calories you burn in the day (TDEE) just reduce them from there, 500 a day for 1 a pound a week or 1000 for 2 in basic terms.

When you figure out how many calories you'll be eating to lose your desired amount of weight, work out how much of those calories will be protein/fat. (macro's)

gettin-ripped01

08-18-2013, 03:44 PM

All the calories you burn in the day (TDEE) just reduce them from there, 500 a day for 1 a pound a week or 1000 for 2 in basic terms.

When you figure out how many calories you'll be eating to lose your desired amount of weight, work out how much of those calories will be protein/fat. (macro's)

Ok soo if from work and training I burn 5300 a day I should eat 4300-4800 cal a day? Because thats seems like alot

AlwaysTryin

08-18-2013, 03:46 PM

Ok soo if from work and training I burn 5300 a day I should eat 4300-4800 cal a day? Because thats seems like alot

2300 calories boxing?? How long do you box for

digistp

08-18-2013, 03:48 PM

How did you go from a BMR of 2300 to a TDEE of 4500?

Anyway, trim 10-20% from TDEE and that will be your cutting caloric goal

gettin-ripped01

08-18-2013, 03:54 PM

2300 calories boxing?? How long do you box for

I box for 2-3 hrs a day and using the calculator on the site provided by 02morrison I put 90min instead of the full 2-3 hrs factoring in that there is down time and non aerobic exercise thats what gave me. I also run at least a mile at a steady 8 min pace after

gettin-ripped01

08-18-2013, 03:58 PM

How did you go from a BMR of 2300 to a TDEE of 4500?

Anyway, trim 10-20% from TDEE and that will be your cutting caloric goal

From the link provided by wonderpug my estimated required kcals are ~16kcals/pound... 280×16= 4480... again it seems like alot if im doing the calculation wrong please help show me the correct formula to figure it out

WonderPug

08-18-2013, 04:04 PM

From the link provided by wonderpug my estimated required kcals are ~16kcals/pound... 280×16= 4480... again it seems like alot if im doing the calculation wrong please help show me the correct formula to figure it outAssume 180 pounds of lean body mass and use Katch-McArdle to get a (very) basic sense of likely caloric requirements.

Eat at estimated maintenance for two weeks, using empirical findings to determine actual TDEE.

P.S. Predicting TDEE in the obese is more difficult and less accurate than in lean individuals when using typical estimation formulas.

gettin-ripped01

08-18-2013, 04:10 PM

Assume 180 pounds of lean body mass and use Katch-McArdle to get a (very) basic sense of likely caloric requirements.

Eat at estimated maintenance for two weeks, using empirical findings to determine actual TDEE.

P.S. Predicting TDEE in the obese is more difficult and less accurate than in lean individuals when using typical estimation formulas.

So I should be using the Katch-McArdle with my LBM insteadiof my total body weight?

paulzee

08-18-2013, 04:59 PM

Imo only use Katch-McArdle formula if you have a good estimate of your bf (you won't in this case) use the Mifflin-St Jeor formula.

cumminslifter

08-18-2013, 06:09 PM

So I should be using the Katch-McArdle with my LBM insteadiof my total body weight?if you know your BF% then yes