HELP!!! Calorie Intake For Fat Loss (contraversy)

[korndog]

I weight 200 pounds, I am 5 foot 9, I am trying to cut (lose weight) while adding muscle. Since I just started lifting weights after 10 years I was told this is the best time to try and do both. I have been told different things when it comes to how many calories I need to take in. I have heard anywhere from 1800 - 2500. How do I know what one to listen to?

bodyfat = I would say around 22%
activity = other then lifting weights/cardio I am sitting or sleeping

[Rethink]

I believe the lowest you should go is your basal metabolic rate. Try beginning at 1800 and if your progress is too slow reduce it from there.

[ManBeast]

I'm not sure if anything has changed in recent years, but cutting weight while adding muscle is never easy to do, especially without supplements or some kind or another.

ManBeast

[MidwestBeast]

Agreed with the above:

If you want to lose fat--lose fat. Building muscle can be done after and trying to accomplish both at the same time will be very difficult to do without the use of anabolics and even then, it's not like it's simple.

So, focus on losing fat.

Before figuring out that 1800-2500 mark on calories, what are you taking in currently? Figure that out by using a tracking program like fitday or something like that. Between that and following the scale/mirror, decide if you need to go up or down. Start by dropping calories by 250-300/day and not any more than that. You want to leave yourself room to go down and you also don't want to make a drastic change.

In between all that, figure out what you're eating and get a good macro breakdown (proper percentages of protein, fat and carbs).

Then factor in cardio and stick with HIIT/sprints.

[AaronJP1]

or, he could just eat right, hit the weights and do mild cardio...
That would serve him right.

[runner_79]

It is best to cut, get super lean and make sure hormone ducks are in a row then clean bulk...saves the added fat mass. Maybe a biosig may help you more

[corvettels3]

It is best to cut, get super lean and make sure hormone ducks are in a row then clean bulk...saves the added fat mass. Maybe a biosig may help you more

I would have to agree with you. Drop the weight first and then go for the bulk..

[AaronJP1]

I would have to agree with you. Drop the weight first and then go for the bulk..

Yeah, but still with proper diet and cardio and weights should show some improvements.

He doesn't have to bulk but he can eat between 1800-2200 calories (he would have to calculate and find the sweet spot) and do cardio and lift and see improvements I think.

[runner_79]

Recomp can be a goal but why not get everything checked ie bio sig so we know what's going on under the hood

[Lukef2000]

Recomping is very difficult to do. Usually done by experienced lifters who know how to manipulate macronutrient intake. Like the above posts say cut first. At least then you know what you have to work with. Download myfitnesspal and you should beable to workout your macronutrient requirements! Good luck!