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  1. #1
    Registered User jesunik's Avatar
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    Help me find my maintenance

    Hi I'm 27 years old, weighing 71.3, height 172 cm

    I'm on my first month of cutting so had no idea of maintenance. I started at 2000 calories with a 500 deficit.
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    Weigh yourself every day and record it.

    Keep as close to 2000 as you can every day

    After 2 weeks, measure your average daily loss.

    Every 100g you lose represents a 770 calorie deficit.

    Your maintenance is 2000 + average daily deficit.
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  3. #3
    Registered User jesunik's Avatar
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    Thanks man
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  4. #4
    Registered User jesunik's Avatar
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    Originally Posted by SuffolkPunch View Post
    Weigh yourself every day and record it.

    Keep as close to 2000 as you can every day

    After 2 weeks, measure your average daily loss.

    Every 100g you lose represents a 770 calorie deficit.

    Your maintenance is 2000 + average daily deficit.
    What if I lose 1kg then what would be my calories deficit?
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  5. #5
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by jesunik View Post
    What if I lose 1kg then what would be my calories deficit?
    In two weeks?

    7700 / 14 = per day
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  6. #6
    Registered User jesunik's Avatar
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    Can you give me a demo with actual numbers?
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  7. #7
    pay the iron price SuffolkPunch's Avatar
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    How about you make 2 weeks worth of recordings onto an excel sheet and post it here.
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  8. #8
    Registered User jesunik's Avatar
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    That will do. Agreed
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  9. #9
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    1kg = 7700 calories
    So 1kg loss= 7700/7 = 1100 calories
    Depends on your average calorie intake in that period + 1100 and that should be roughly your maintenance
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  10. #10
    Registered User jesunik's Avatar
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    Yesterday's weight was 71.3
    Today's weight is 70.4
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  11. #11
    Registered User jesunik's Avatar
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    Checked today's weight. It is 71.6 - probably because I ate too much.
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  12. #12
    Registered User jesunik's Avatar
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    Excuse me, 2000 is my maintenance. I'm eating 1500 calories. 500 deficit.
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  13. #13
    Registered User jesunik's Avatar
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    72.1
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  14. #14
    pay the iron price SuffolkPunch's Avatar
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    Just record them in a spreadsheet. Unless you want me to move this thread to the journal section?
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    Registered User jesunik's Avatar
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    Yes I will record in a spreadsheet.
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  16. #16
    Registered User jesunik's Avatar
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    71.3
    70.3
    71.6
    72.1
    71.8
    71.4
    71.4
    71.4
    70.9
    71.2
    70.5
    71.4
    71.1
    71.4
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  17. #17
    Registered User jesunik's Avatar
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    Smile

    I calculated. My maintenance is 1566 calories
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  18. #18
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    Originally Posted by jesunik View Post
    71.3
    70.3
    71.6
    72.1
    71.8
    71.4
    71.4
    71.4
    70.9
    71.2
    70.5
    71.4
    71.1
    71.4
    Five days ago you said your weight was 71.3, and you have somehow created 13 new daily entries in 5 days?.
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  19. #19
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by Sqwatzhurtbad View Post
    Five days ago you said your weight was 71.3, and you have somehow created 13 new daily entries in 5 days?.
    This

    Plus, I don't see a weight change trend - so your maintenance would be 2000 if that's what you were eating each day.
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  20. #20
    Registered User jesunik's Avatar
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    Originally Posted by Sqwatzhurtbad View Post
    Five days ago you said your weight was 71.3, and you have somehow created 13 new daily entries in 5 days?.
    You mean to say that I'm lying? Nice try
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  21. #21
    Registered User carlycolour's Avatar
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    could do with similar help

    First post and sorry for jumping on this thread but been trying to do much the same over the past weeks and workout my maintenance, seems to be around the 2000-2100 mark? that said I don't want to be knocking of 500 cals and be down to 1500 and end up under eating. if anyone could work out where they think I should be calorie wise it would be appreciated. 5"5 55 yo workout daily four days strength 2 days cardio cycling or jogging. I have all of Nov scale readings below, I have been yo yoing for years to the point of only eating 1000 cals a day lost plenty of weight but not a lot of fat ending up skinny fat, not sleeping, moody and weak whilst trying to make sure I get 60 mins of workout done a day. I cycle to work 15 mins each way and walk 30 mins lunchtime. Would like to get to 160 if possible.


    Total cals / weight the following morning

    Mon, Nov 05 1968 Tues, Nov 06 180.4
    Tues, Nov 06 2012 Wed Nov 07 179.6
    Wed Nov 07 2330 Thur Nov 08 181.9
    Thur Nov 08 2135 Fri Nov 09 181.6
    Fri Nov 09 1863 Sat Nov 10 180.3
    Sat Nov 10 1875 Sun Nov 11 180.3
    Sun Nov 11 2233 Mon Nov 12 181.4
    Mon Nov 12 2145 Tues Nov 13 180.8
    Tues Nov 13 2161 Wed Nov 14 180.9
    Wed Nov 14 1929 Thurs Nov 15 180.7
    Thurs Nov 15 1987 Fri Nov 16 180
    Fri Nov 16 1882 Sat Nov 17 179.9
    Sat Nov 17 1887 Sun Nov 18 180.8
    Sun Nov 18 1900 Mon Nov 19 180.3
    Mon Nov 19 1900 Tues Nov 20 180.8
    Tues Nov 20 2250 Wed Nov 21 179.2
    Wed Nov 21 1846 Thurs Nov 22 179.4
    Thurs Nov 22 1846 Fri Nov 23 179.8
    Fri Nov 23 2498 Mon Nov 26 182.9
    Mon Nov 26 1772 Tue Nov 27 180.9
    Tue Nov 27 2163 Wed Nov 28 181.1
    Wed Nov 28 2103 Thu Nov 29 181.2
    Thu Nov 29 1816 Fri Nov 30 180.4
    Fri Nov 30 1998 Sat 1 dec 180.3
    Sat 1 dec 2000 Sun 2 dec 180.8
    Sun 2 dec 2500 Mon 3 dec 181.6
    Mon 3 dec 2026 (1626) Tue 4 dec 180.5
    Tue 4 dec 1942 (1642) Wed 180.9

    The two figures at the bottom in brackets are what I perceive to be net calories, by counting 50% of the calories indicated by my garmin watch, not including my commute or lunchtime walk. Office job so fairly sedentary day normally.

    Hope this all makes sense.

    Thanks in advance

    Carly
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  22. #22
    Registered User spradish's Avatar
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    Originally Posted by carlycolour View Post
    First post and sorry for jumping on this thread but been trying to do much the same over the past weeks and workout my maintenance, seems to be around the 2000-2100 mark?
    Assuming that the calorie numbers are how many calories you ate each day, just average them (add them up, divide by 28) to see how much to eat to maintain. Don't use watch calories or try netting calories as that isn't useful information. You just need to know how much to eat to maintain.
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  23. #23
    Registered User carlycolour's Avatar
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    Originally Posted by spradish View Post
    Assuming that the calorie numbers are how many calories you ate each day, just average them (add them up, divide by 28) to see how much to eat to maintain. Don't use watch calories or try netting calories as that isn't useful information. You just need to know how much to eat to maintain.

    Ok yes will do the math, yes calories are total calories per day. Yes I understand watch calories are way way off thats why I only counted 50%, was just trying to get an idea of what my nett cals were so I don't end up massively under eating again.

    Thanks for your input.
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  24. #24
    Registered User carlycolour's Avatar
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    Originally Posted by carlycolour View Post
    Ok yes will do the math, yes calories are total calories per day. Yes I understand watch calories are way way off thats why I only counted 50%, was just trying to get an idea of what my nett cals were so I don't end up massively under eating again.

    Thanks for your input.
    ok so here goes, 4 week average is 2034 right where I thought.


    So splitting it down in to 2 week averages because I have the numbers!! first 2 weeks average cals was 2087 weight was 180.7 & second two week period average cals were 1998 average weight was 180.5, am I right in thinking that a average calorie reduction over the two weeks of 89 per day (1246) would equate to a 0.2 weight loss using the 3500 cals per gram fat theory or just pure coincidence.

    In that case I think my first target for next two weeks is 1800? does that seem a realistic target to expect some sort of fat loss??

    Thanks

    carly
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