Question about calories - AnabolicMinds.com

Question about calories

  1. New Member
    jon671's Avatar
    Stats
    6'0"  280 lbs.
    Join Date
    Aug 2008
    Age
    32
    Posts
    446
    Rep Power
    299

    Reputation

    Question about calories


    How do I accurately determine my daily maintenance caloric intake?

    I used an online calculator and it said my maintenance intake is 4045.5 per day. It might just be me, but I really don't think I have been taking that much in everyday.

    26 yo male
    6'
    304

    I know I'm fat trying to change it.

  2. Board Supporter
    Nitrox's Avatar
    Join Date
    Jan 2004
    Age
    42
    Posts
    1,303
    Rep Power
    802

    Reputation

    Depends on whether you are calculating your base metabolic rate (BMR) or maintenance calories. The former is based on lean body mass where the latter is BMR plus activity. Activity can include your total body mass since you have to move all the weight around. So it is possible.

    That said, calorie calculators are only estimates. Use them as a rough guide to make a meal plan to acheive your goals. After a couple weeks use the scale and the mirror to see how well it is working. Adjust calories up or down as needed.
  3. Board Moderator
    Never enough
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,830
    Rep Power
    768795

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Some universities have a setup where they can a bit more accurately do a determination of your base calories thru measuring oxygen flow and some othe crap, but there isn't much point to it. As nitrox said, use that 4000 number as a starting guide, go 500-700 calories a day below that, and see what progress looks like in a month.

    Buy a decent food scale - this one

    is a salter 1015, accurate to 1g or 1/8oz, good for up to 7lbs. $30 at bed bath and beyond. Use either anabolic minds diet tracker, or www.fitday.com. Get really really technical and precise as you can. its VERY easy to be off in your estimates, so dont estimate, weigh and measure.

    you might be surprised at how many calories you are taking in a day right now if you aren't measuring and weighing
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
    •   
       

  4. New Member
    jon671's Avatar
    Stats
    6'0"  280 lbs.
    Join Date
    Aug 2008
    Age
    32
    Posts
    446
    Rep Power
    299

    Reputation

    Quote Originally Posted by EasyEJL View Post
    Some universities have a setup where they can a bit more accurately do a determination of your base calories thru measuring oxygen flow and some othe crap, but there isn't much point to it. As nitrox said, use that 4000 number as a starting guide, go 500-700 calories a day below that, and see what progress looks like in a month.

    Buy a decent food scale - this one

    is a salter 1015, accurate to 1g or 1/8oz, good for up to 7lbs. $30 at bed bath and beyond. Use either anabolic minds diet tracker, or FitDay - Free Weight Loss and Diet Journal. Get really really technical and precise as you can. its VERY easy to be off in your estimates, so dont estimate, weigh and measure.

    you might be surprised at how many calories you are taking in a day right now if you aren't measuring and weighing
    Thanks. This is what I have been following, but I have been falling off a bit on the diet side. Muscles are bulking nice though I am not losing as much fat as I want. Next month I am gonna start cutting and follow this strictly.

    My workout routine is:

    Weight training complete body workout 5 times a week

    Cardio Mountain biking 45 min-1hr 5 times a week

    2 days off rest every week

    Diet (without going into to much detail)

    8:00 Muscle milk lite protein shake with water

    10:00 1 cup oatmeal 2 pack equal 1/2 cup 3%milk 1 multivitamin, fish oil capsule

    12:00 Chicken breast 8-10 oz and potato with a vegetable, fish oil capsule

    5:00 Muscle milk lite protein shake with water

    8:00 Chicken breast 8-10 oz and potato with a vegetable, fish oil capsule

    10:00 1 TBSP virgin coconut oil, 1/2 cup peanuts, and a zma

    People keep telling me to stop the protein shake. Why? What about optimum nutrition or All the whey?
  5. Board Supporter
    Nitrox's Avatar
    Join Date
    Jan 2004
    Age
    42
    Posts
    1,303
    Rep Power
    802

    Reputation

    Quote Originally Posted by jon671 View Post
    People keep telling me to stop the protein shake. Why? What about optimum nutrition or All the whey?
    Probably because although protein shakes are a convenient way to up your protein intake, overall they are less than great nutritionally. Better off eating whole foods whenever possible.
  6. Professional Member
    Hank Vangut's Avatar
    Stats
    5'10"  176 lbs.
    Join Date
    Dec 2005
    Age
    41
    Posts
    3,734
    Rep Power
    1975

    Reputation

    the harris-benedict formula is a good standard for calculating bmr.

    For Men
    BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

    So for a 30 year old bodybuilder of 220lbs (100kg) at 5'11" (178cm) it comes up to:

    BMR = 66 + (13.7 x 100kg) + (5 x 178cm) – (6.8 x 30)
    BMR = 2122 calories per day
    then multiply your bmr by an activity level factor to get your daily calorie intake requirement -

    Activity level factor--------------------Activity level
    1.0------------------------------------------------Sedentary
    1.2------------------------------------------------Very light activity
    1.4------------------------------------------------Light activity
    1.6------------------------------------------------Moderate activity
    1.8------------------------------------------------High activity
    2.0------------------------------------------------Extreme activity

    By sedentary we mean doing nothing all day (sleeping and watching TV).

    By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

    By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

    By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.

    By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.

    By extreme activity we mean a very physical job and daily hard training.

    So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain present body weight.
  7. New Member
    jon671's Avatar
    Stats
    6'0"  280 lbs.
    Join Date
    Aug 2008
    Age
    32
    Posts
    446
    Rep Power
    299

    Reputation

    Thanks guys
  

  
 

Similar Forum Threads

  1. Trouble with cutting? Calories question
    By Boomer3 in forum Weight Loss
    Replies: 3
    Last Post: 07-10-2010, 06:39 PM
  2. Replies: 10
    Last Post: 06-17-2010, 12:43 AM
  3. Question about calories
    By deuce747 in forum Nutrition / Health
    Replies: 4
    Last Post: 03-05-2007, 11:49 PM
  4. question about PCT and calories
    By krysuk in forum Anabolics
    Replies: 5
    Last Post: 06-08-2005, 04:09 PM
  5. Calories Question?
    By db682 in forum Weight Loss
    Replies: 3
    Last Post: 07-10-2003, 05:23 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in