is 2500 calories too low for somone 6'3 270 on a cut?

[BadBrain]

My basic rule is: if I have calories left, fill it with meat and I can't go wrong.

Now, see, I'm the opposite. If I have calories left, I eat deep-fried ding-dongs or something. That's what dem calories are there for (assuming I've hit my other (I hate to say it) macros.

[MCrow]

Now, see, I'm the opposite. If I have calories left, I eat deep-fried ding-dongs or something. That's what dem calories are there for (assuming I've hit my other (I hate to say it) macros.

I'm not a big sweets guy. I like bacon, burgers, sausage and things like that more so that's what I get for cheat meals.

[284Shooter]

I am 6'3" 200#, I started at 285#, Large framed guy, I dropped about 60# just eating less and cutting back on beer. That was before I found this site at the begining of this year. Now I have lost the last 30# the right way. I do not want to get any smaller, I get my protien and lift.

I could not make it on the 1200 calorie diet that that guy put up earlier, I work construction all day everyday, digging ditches, pulling wrenches, ect. I am eating about 2500 cals now and staying the same weight, but I like to drink beer on the weekend and it all evens out. I do not have a strict diet, but am makimg sure I am getting protien, and everything else seems to fall into place.

OP, how active is your job, or lifestyle besides working out?

[bluechips]

I am 6'3" 200#, I started at 285#, Large framed guy, I dropped about 60# just eating less and cutting back on beer. That was before I found this site at the begining of this year. Now I have lost the last 30# the right way. I do not want to get any smaller, I get my protien and lift.

I could not make it on the 1200 calorie diet that that guy put up earlier, I work construction all day everyday, digging ditches, pulling wrenches, ect. I am eating about 2500 cals now and staying the same weight, but I like to drink beer on the weekend and it all evens out. I do not have a strict diet, but am makimg sure I am getting protien, and everything else seems to fall into place.

OP, how active is your job, or lifestyle besides working out?

At the moment not very active at all.

[inmylife]

I am 6'5" 268 pounds 25% bf and when i try to eat my lean body mass in protein i eat closee to 2600 cals. i feel like i underate until i went out and over ate on the weekends.....I dont drink sodas i dont eat fast food but constantly ive gained fat over the years. I usedto eat only once or twice a day and eat big meals. now im eatting six meals a day and if i try to get most my protein from real food i over eat. I just started lifting heavy 3 times a week and im going to add hit running on a track 2 times per week but i honestly feel like im going no where regardless what i do .............

[yepimonfire]

At your weight, you could likely tolerate 2000 calories or less per day, even with a fairly active lifestyle. Contrary to popular belief, the MORE fat you have, the higher the deficit you can tolerate. Fat isn't very metabolically active. I'm not saying 2500 is too high - you could likely cut there just fine - just correcting your logic.

The title of your thread asks the wrong question imo.

came in to say this......but msm00b beat me to it.

i cut at 2100ish atm. im 6'7" ballpark guess of 26% BF

[bluechips]

Ok guys so here is what i ate yesterday.

breaded chicken and french fries i dont remeber how many ounces but i wrote calories down

6 oz salmon and can of string beans

2 tbs peanut butter

2 scoops protein powder

bananna

2 hot dogs with buns and mustard

20 oz of 1 percent milk


Total calories 2470

And for working out i did a bicep workout.
(i workout 6 days per week so dif body part each day.Somtimes i do forearms with bis)

[Smoked33]

Another tall guy check in.

6'5" - started my cut at 222lbs. I tried 2500cal for 3 weeks and had little success. Dropped that to 2200 and i've been cutting a lb a week steady ever since. (currently 212).

Anything 2000 and over and I feel satisfied all day... < 2000 and I might feel hungry to the point I considered destructive snacking.

[bluechips]

Another tall guy check in.

6'5" - started my cut at 222lbs. I tried 2500cal for 3 weeks and had little success. Dropped that to 2200 and i've been cutting a lb a week steady ever since. (currently 212).

Anything 2000 and over and I feel satisfied all day... < 2000 and I might feel hungry to the point I considered destructive snacking.

goodluck with you weightloss and good job so far.

[yepimonfire]

Ok guys so here is what i ate yesterday.

breaded chicken and french fries i dont remeber how many ounces but i wrote calories down

6 oz salmon and can of string beans

2 tbs peanut butter

2 scoops protein powder

bananna

2 hot dogs with buns and mustard

20 oz of 1 percent milk


Total calories 2470

And for working out i did a bicep workout.
(i workout 6 days per week so dif body part each day.Somtimes i do forearms with bis)

dude you don't need to workout 6 days a week.

[Bobooshka]

I used to weigh around 290lbs and cut in the worst way possible which is basically being discussed in this thread....setting a caloric limit and a stupid one at that. I was eating around 2400ish calories a day and lost weight like nothing...now im trying to bulk up to have something to work off of.

Why not have a solid diet and build around a strong frame from focusing on compound lifts? Id radther be cut at 220lbs then at 200lbs...

[Delgadido]

@ 6' 3" 270 lbs the original posters maintenance calories are likely close to 3500/day. Are you honestly suggesting he runs a 2300 calorie deficit eating ****ing cucumbers/nectarines and mangos? The diet you are suggesting is extremely low in calories, has almost no dietary fat, inadequate protein and is not sustainable. The OP has 50-70lbs to lose, sticking to that kind of a deficit long term could impact his health. Perhaps you should do some reading.....

http://www.bodyrecomposition.com/fat...-or-large.html

i thought that maintenance was based off of LBM?

[MCrow]

i thought that maintenance was based off of LBM?

Most calculations are on body weight.

[Delgadido]

Most calculations are on body weight.

but fat doesnt consume calories. so they shoudnt be

[Electricheadd]

but fat doesnt consume calories. so they shoudnt be

BMR is calculated off straight weight. Maintenance is based off of weight plus an activity multiplier. Fat is metabolically active, it does require some calories to maintain it. The other factor is that it takes a lot more energy to move a large person than a small one. This is why you see 300lb men with 3000+ calorie maintenance levels. This is also why you need recalculate your maintenance after a substantial amount of weight loss.

[bluechips]

I used to weigh around 290lbs and cut in the worst way possible which is basically being discussed in this thread....setting a caloric limit and a stupid one at that. I was eating around 2400ish calories a day and lost weight like nothing...now im trying to bulk up to have something to work off of.

Why not have a solid diet and build around a strong frame from focusing on compound lifts? Id radther be cut at 220lbs then at 200lbs...

Im not trying to sound like cocky here or anything. But i have alot to work off of. My lifts beat 90 percent of people on here alreay. Then again im fatter than most also. But assuming i lose some muscle ill still have more than enough to look what i consider good. And im not just makein a calorie defeicit. Im trying to get alot of proteins and not let my calories just come from junk for the 2500

[Delgadido]

BMR is calculated off straight weight. Maintenance is based off of weight plus an activity multiplier. Fat is metabolically active, it does require some calories to maintain it. The other factor is that it takes a lot more energy to move a large person than a small one. This is why you see 300lb men with 3000+ calorie maintenance levels. This is also why you need recalculate your maintenance after a substantial amount of weight loss.

interesting. i was told that it wasnt... after looking into it you are correct.

i now dont understood why the calculators for BMR required LBM. i guess its outdated?

[Electricheadd]

interesting. i was told that it wasnt... after looking into it you are correct.

i now dont understood why the calculators for BMR required LBM. i guess its outdated?

Your thinking of the katch-mcardle formula. It's probably the most accurate, it takes your BMR which is based off your body weight and then factors in your lean body mass to account for the extra calories burned from additional muscle. (muscle burns more calories than fat).

[Delgadido]

Your thinking of the katch-mcardle formula. It's probably the most accurate, it takes your BMR which is based off your body weight and then factors in your lean body mass to account for the extra calories burned from additional muscle. (muscle burns more calories than fat).

BMR = 370 + (21.6 X lean mass in kg)



it doesnt mention fat =/

[JOSEF RAKICH]

Depends on many factors, your daily activity level, are you doing cardio, etc, etc..

[Electricheadd]

BMR = 370 + (21.6 X lean mass in kg)



it doesnt mention fat =/

Your right, I wonder how accurate it is for really heavy guys. It has always been solid for me.

[Electricheadd]

BMR = 370 + (21.6 X lean mass in kg)



it doesnt mention fat =/

It seems pretty accurate even for a heavy guy but who knows it's all a guess, I normally just recommend to eat at 2500/day for a week or so and adjust calories accordingly.

300lb man @ 40% body fat (3-5 workouts a week)

Estimated Base BMR: 2133 Calories.
Estimated TDEE: 3307 Calories.
Estimated Daily Caloric Need For Weight Loss: 2807 Calories.

[HalcyonDays]

80% of your success will originate in the kitchen, not the gym. COUNT EVERY CALORIE. People ask me how I stay lean and muscular I tell them that I use my Android phone to log every calorie I eat. I use the free "Calorie Count" app from Fat Secret but there are several decent free apps out there. It even scans the barcodes of packaged foods and logs it automatically! If you don't have a fancy phone then a small pad and paper works just as well. There's a great free site called NutritionData that has the calorie info for just about every food out there without a nutrition label. I can't believe how many people tell me that writing down their intake it "too much work." Well, that's tough. Staying in shape takes discipline and a lot of blood, sweat and tears. You either educated yourself and put in the effort or damn yourself to a life of overweight mediocrity.
I just read several studies that stated that people who write down their intake are SIGNIFICANTLY more likely to lose weight and keep it off. We all tend to underestimate our food intake...that's how we gain weight in the first place.

[theriftable]

thats actually not low enough. 2500 cals is basically my maintenance at 6'2.

[Electricheadd]

thats actually not low enough. 2500 cals is basically my maintenance at 6'2.

He weighs 80 lbs more....

[Delgadido]

thats actually not low enough. 2500 cals is basically my maintenance at 6'2.

height doesnt determine bmr...

[bluechips]

had a great lift did legs yesterday and been sticking to my calories feels good man. Feel like im back to actually enjoying going to the gym again. Ill post what ive been eating daily in the next couple days.

[cobaltis]

I ate ~1800 until under 200 lbs, upped calories since to prevent muscle loss...

I kept lifting heavy and didnt notice strength loss until 230ish? mostly in legs... some in biceps..

[MCrow]

height doesnt determine bmr...

Not totally correct.

Height does to some extent because the average taller person will have more LM than an average shorter person.

Generally speaking your organs can be larger and your bone structure will have more mass, muscularity varies a lot, as does fat but bone and organ mass are more static. That's why pretty much every calulator will ask for your height and weight.

[theriftable]

height doesnt determine bmr...

you fail.