Need some help with calculating daily caloric needs(Yes I know the basics)...

Discussion in 'Fitness & Nutrition' started by minus, Dec 6, 2009.

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  1. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    I've already read the stickies and have been at this for a while.

    I am currently 5'11" and 255 Lbs. I've been sticking to around 2500 calories (clean) but I am starting to notice the weight loss isn't as quick as it used to be. I do understand this is most likely due to noob gains from my strength training.

    My week looks like this:
    Sunday Lift/Cardio
    Monday Cardio
    Tuesday Lift/Cardio
    Wednesday Cardio
    Thurs Lift/Cardio
    Fri Off
    Sat Cardio

    Cardio after strength training I generally try to do 400 calories worth. 500 on non lifting days.

    My diet is clean. I try to get at least 240g of protein every day.

    I used an online calculator using the Mifflin-St Jeor equation. Here is what I came up with.

    Maintenance:
    3168 Calories/day

    Fat Loss:
    2534 Calories/day

    Extreme Fat Loss:
    2040 Calories/day

    That is for 5 days a week of activity.

    I'm thinking I need to be at about 2500 cal. I'm open to your opinions.
     
  2. smithers

    smithers OT Supporter

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    What is your idea of clean?
     
  3. Lolly Baggins

    Lolly Baggins New Member

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    You have/had (I lost weight) the same stats as me basically.

    Eat 2000 cals.
     
  4. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    Chicken/tuna/lean meats. Veggies. Protein shakes. Almonds etc. Nothing processed if I can help it.
     
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