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# Thread: 21yr old needs help!!!

1. Associate Member
Join Date
May 2004
Location
Australia
Posts
203

## 21yr old needs help!!!

Hi Guys. First off i would like to Know what my daily calorie intake should be I'm 6'2"- 280lb with and I won't bull **** about 25% bodyfat (big lazy off season). Also what is the best percentage of Carb, protein and fat to be on when tryiny to lose BF, I've always been told high protein is the way to go to lose BF so I was on a 60% protein 30% carbs and 10% fats in the past with some results but I was wondering if there is an even better way to reduce my body fat.

My questions are:
(1) What should my daily calorie intake be
(2) What % of Carb, Protein & Fat should I be on

Any Answers would be greatly appreciated.

2. check out the cutting sticky bro. . alot of good info in there for you!!!

3. use the harris-bendict formula to calculate calorie needs

4. Originally Posted by daman1
use the harris-bendict formula to calculate calorie needs
Daman.....can you explain how you would do this? Is this something on the net that you put in your info and it calculates itself????? Or is it just a basic formula that you have to calculate on your own?? Thanks Bro!!

5. Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9
Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9
Total Calorie Needs Example
If you are lightly active, multiply your BMR (2180) by 1.375 = 2997
Your total daily calorie requirement is therefore 2997 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

Thanks Bro!! You da man!!

7. For the metric-illiterate:

BMR=66 + (6.2 * weight in pounds) + (11 * height in inches) - (6.8 * age in years)

8. Originally Posted by sooner45
Thanks Bro!! You da man!!

He's every man's nightmare...

10. AR Hall of Fame
Join Date
Dec 2002
Posts
25,778
Originally Posted by daman1
He's every man's nightmare...
And every woman's fantasy!!!

Oh wait.....sorry, that's me!!!

~SC~

11. Originally Posted by SwoleCat
And every woman's fantasy!!!

Oh wait.....sorry, that's me!!!

~SC~
doh!

12. Originally Posted by SwoleCat
And every woman's fantasy!!!

Oh wait.....sorry, that's me!!!

~SC~

Aaaahhh, you beat me to it.

13. LOL!!! You guys be trippin!!!!

14. Have to get my post in on this one