Need help figuring out calorie requirements

[Trump]

I am 22, 170lb, 5'9"


I have come across 10 different calorie calculators on the 'net, and fitday's estimation seems ridiculous IMHO (>3k calories/day).

I lift 3 times a week, and run 2-3 times a week (long distance and sprintwork).

A full courseload, a business startup, and consulting work got me off course a bit. Learning to rebalance, but I need help.

BF% is around 16%, looking to get back into the shape I was 3 years ago (9% BF% @ 172lb).


Once I get this information together, I will get a journal going in that forum.

 

[Emma-Leigh]

No one can give you a 'magic figure' - it depends on LOTS of things!! You are better off working it out through trial and error.

So start with a non-stupid calorie level. Eat a good balance of protein (~1.25g per pound), fats (6g fish oils + at least 0.3g per pound) and enough carbs to meet your needs...

Eat regular meals - 5 or 6 a day. Each meal should have an equal amount of protein (divide your days total by 5-6), some fats (except immediately pre or post workout), fibre (same exceptions as fats) and some carbs (fruits, vegetables, starchy or sugar).

Focus your carbs more around your workouts but spread everything else out evenly.

Aim to eat 'as close to nature as possible' - so lots of vegetables, fruits, legumes, lean meats and proteins (seafood, poultry, eggs, game meats), nuts, seeds, whole grains and skim dairy.

Drink lots of water.

Cut out the junk.


For you - maybe start with something between 2500 (if you are moderately active on that day), and 3000 ish (if you are really active on that day) and then sit there for 2-3 weeks...

- If you don't change weight/BF/measurements - that is your maintainence... So you can decrease cals by ~5-10% and wait for another 2 weeks.
- If you gained weight, you are above maintainence and you can drop cals by 10% and wait again.
- If you lose weight, you are below maintainence and you can probably leave it if you are losing at a good rate.

 

[Trump]

Emma,


Thank you for your intelligent reply.

I do not drink milk, I am midly lactose intolerant and I would also like to avoid the hormones. I take calcium supplements in it's place, and I drink Soy Milk if I ever have the 'urge' to drink milk.


I started my Journal: http://www.ironmagazineforums.com/showthread.php?p=1259552#post1259552


Like I said, I am inputting all of this into Fitday as well.