Total daily calories?

[Dutty Bwoy]

Greetings all I'm trying to figure out how many calories I should have per day. I'm 227, I wanna drop down to approx. 215 - 210. I'm in the gym 5-6 times a week. I have already dropped down from 260, I hit that dreaded plateau, I surmise my diet is the culprit..... I wanna Retain/Gain muscle & loose fat....

 

[fantasma62]

Welcome to IM,


My first thought is you need to go to this sticky:
http://www.ironmagazineforums.com/showthread.php?t=21113

In it, Jodi explains the whole diet, nutrition thing.
Just so that you don't have a hard time with the calories, for each pound that you weigh, you need to add 10-13 calories. For instance, in my case, I am at 257 so I need to multiply 257 x the highest number, in this case 13.
In your case multiply 227 x I'd suggest 13, and then you can bring it down as you see how it works. I believe your number should be 2791 calories for cutting. Still, you need to carefully read every article posted in that sticky. I'm sure it'll help immensely...
Good luck

 

[Dutty Bwoy]

Thanks , I have since checked the search field, and have seen that most of my questions have been covered @ one time or another.