would like some numbers please

  1. would like some numbers please


    hey guys, so i have cut a few pounds before but nothing serious. i have been trying to cut for a little while now but have stalled. i was wondering how many calories do you think i should take in. i am 5 foot 6, 21 yrs old, 178lbs, prob. 18% bf if i had to guess. also lets say i do no cardio while cutting (i do but im looking for a base number of cals before i apply that). I work out aprox. 4-5 days a week and am a college student so not overly active throughout the day. i have used a calculator before but would like to know what some people around my size are doing. Thanks ahead of time.


  2. Dude I'm 5'5" and 163lbs and 8% bodyfat right now. That is a legit 8% from a bodpod. I carb cycle 150, 200, 250. I try to keep fats as low as possible but they always sneak in a little here and there so i don't monitor them too strictly. I make sure I get in at least 200g protein a day, and I have one nasty MFin cheat meal on the weekends. I also throw in a little intermittent fasting protocol and do 2-3 20 min preworkout cardio sessions per week and lift hard 4-5 times per week. I was up as high as 186 but not near as lean. I plan to be about 4% by June. Hope that helps.

  3. My guess would be 2300kcal and below, but your best bet would be to utilize a couple BMR calculators and devise an average if they give you different numbers. Keep your fats and protein numbers up, and replace your more dense carbs from your later-in-the-day meals with fibrous vegetables if you still aren't losing enough weekly.

    Here's one to start with, mind the spaces, I can't post links yet.:
    http :/ /www .freedieting. com /tools/ calorie_calculator .htm
    Last edited by w4rf4r3; 04-05-2012 at 06:50 AM. Reason: adding info
    •   
       


  4. Quote Originally Posted by quakebks View Post
    i am 5 foot 6, 21 yrs old, 178lbs, prob. 18% bf if i had to guess. also lets say i do no cardio while cutting (i do but im looking for a base number of cals before i apply that). I work out aprox. 4-5 days a week and am a college student so not overly active throughout the day. i have used a calculator before but would like to know what some people around my size are doing. Thanks ahead of time.
    I don't know what calculator you have used, but I would:

    1. Get a bodyfat caliper for a few bucks. It is an essential tool for a cut, as it allows you to really characterize your weight loss as %muscle and %fat

    2. Use the Katch-McArdle formula (BMR based on lean body weight) for caloric needs. Using the numbers you provided, and your guess for bf%

    BMR: ~1800 calories

    To know your calories burned in a day without working out, i would use an activity factor of 1.2
    so...

    TDEE: ~ 2150 calories

    As for me, I am 5'7", 24 y/o, 184 lbs, 10% bf. My TDEE is around 2400 calories without workouts. I tend to cut with 1900-2000 calories / day, and have managed to drop a lot of fat while keeping LBM +/- 2lbs

Similar Forum Threads

  1. Help with numbers
    By pobo90 in forum Training Forum
    Replies: 0
    Last Post: 07-26-2011, 11:41 AM
  2. Batch numbers....anyone?
    By Rommel65 in forum Anabolics
    Replies: 0
    Last Post: 12-18-2009, 07:27 AM
  3. bp numbers, do these look ok?
    By Delta Force in forum Nutrition / Health
    Replies: 5
    Last Post: 07-30-2009, 02:24 PM
  4. How are these numbers looking?
    By Zero Tolerance in forum Male Anti-Aging Medicine
    Replies: 0
    Last Post: 06-24-2009, 12:05 PM
  5. posts? numbers...
    By good_guye28 in forum General Chat
    Replies: 8
    Last Post: 06-12-2003, 07:14 PM
Log in
Log in