How many calories should I eat? [Forum Archive]

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How many calories should I eat?

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Posted by: Heimir

I am a little confused now.
Been reading for a while now and thought I got it figured out but lately I have seen different numbers.

I weigh 212lbs with a body fat of 13% (last time it was messured).

I have seen so many ways to calculate my daily intake but the numbers fluxuate. The difference is almost 1000 calories a day.

I work out 4 days a week and do cardio anywhere from 1-4 times a week but besides that I sit on my ass at work.

What do you guys use to calculate your intake?

Posted by: bulletproof1

if you dont know your bmr, keep a journal for a week or 2 til you get a better idea.

Posted by: Heimir

Quote:

Originally Posted by bulletproof1

if you dont know your bmr, keep a journal for a week or 2 til you get a better idea.

Thanks but the question was "what do you guys use to calcualte intake".

What do you use?

Posted by: largepkg

Quote:

Originally Posted by Heimir

Thanks but the question was "what do you guys use to calcualte intake".

What do you use?

We use experience. Each persons BMR is different. I'm 6'4'' 259lbs my BMR is 4k calories. The only way to know for sure is track your caloric intake for a week or two as bulletproof said.

Good luck

Posted by: bulletproof1

Quote:

Originally Posted by Heimir

Thanks but the question was "what do you guys use to calcualte intake".

What do you use?

to calculate calorie intake? after you get a solid meal plan down you will memorize the macros of everything very quickly. if you cant remember all the numbers, there is a fascinating invention called the "pen" that works wonders.

Posted by: Heimir

Quote:

Originally Posted by bulletproof1

I dont think you understand what I am asking.

I am looking for the formulas to calculate how many calories I should consume daily.

Like I read the other day:
weight x 17 = daily intake.
212 x 17 = 3604

My confusion is that I have read so many formulas and the results spread might be almost a 1000 calories per day.

What do you use and recommend?

By the way, I know how to use a pen.
I use fitday.com to track it.

Makes more sense?

Posted by: bulletproof1

am i on candid camera?

if you do not know your bmr you are going to have to track your cals for a week or 2 to see if you lose, maintain, or gain weight.

what do you want to do bulk or cut? if you want to cut, start at around 12 times your body weight. if you want to bulk, start at around 15 times your body weight. 17 times your body weight is too high to start off when you dont know your bmr.

make sense?

Posted by: Heimir

I found Emmas suggestion in another post.
BMR = 21 x LBM (kg) + 400 =

I think I will use that for a guide line.

So in my case that should be
210lb (95kg)
13% body fat
Lbm 83kg

21 * 83 = 1743
+ 400 = 2143
Times activty factor of 1.5
=3214 calories per day.

2893 for cutting.
3714 for bulking.

Does that look about right?

Posted by: bulletproof1

i would never doubt emma. it really is trial and error. try it and see what happens. there are so many factors involved i.e. age, metabolism, level of activity etc that there is no "magic number" to start with. give it a shot.

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How many calories should I eat?

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