Calories per day

**bruin27** · 06-30-2011, 07:38 PM

So I keep reading how to lose weight is to burn more calories then you take in daily..But alot of the cutting diets I read have like 3000 calories in them.. yea the food is alot healthier then what im currently eating but this one weight lose guide thing said for my age and weight..im 26 about 210 said i should eat no more then 1800 calories per day to lose 2 pounds a week.. if i eat according to the cutting diet ill be taking in way more then i burn.. so which do i go off of? the weight lose guide or the cutting diet?

**calstate23** · 06-30-2011, 07:40 PM

What is your bf% or at least a good guess?

**bruin27** · 06-30-2011, 07:52 PM

right now im probably at like 18-20%

**Windex** · 06-30-2011, 07:56 PM

1800 calories sounds like you could be semi-starving yourself. I would calculate your TDEE using this : http://forums.steroid.com/showthread...ead&highlight=

From there, 500 cals less of your TDEE a day plus weight training and a cardio program will help you lose weight. You might lose 2 lbs/week, you might only lose 1. Everyone is built differently. Track and see how your body specifically responds and go from there.

**bruin27** · 06-30-2011, 08:17 PM

actually the figure is pretty close when i figured my tdee.. i could eat about 3000 cal to maintain and if i wanted to lose 2 pounds a week id have to burn an extra 1000 cal a day to get to 2000 in order to lose that much a week.. not bad if i burn around 600-700 with cardio by itself.. then my lift and my job is pretty active so i know im burning alot of calories there... im gonna shoot for the 2000 cal after everything is said and done each day which works perfectly with the cutting diet i will follow

**calstate23** · 06-30-2011, 08:49 PM

Originally Posted by bruin27

So I keep reading how to lose weight is to burn more calories then you take in daily..But alot of the cutting diets I read have like 3000 calories in them.. yea the food is alot healthier then what im currently eating but this one weight lose guide thing said for my age and weight..im 26 about 210 said i should eat no more then 1800 calories per day to lose 2 pounds a week.. if i eat according to the cutting diet ill be taking in way more then i burn.. so which do i go off of? the weight lose guide or the cutting diet?

One of the biggest factors in losing weight is also what you eat and when you eat it...

The easiest way to figure caloric intake is by doing this............Basically, whether you are dieting or not you will need to be taking in about the same amount of protein and a good start to figure out how many grams of protein you need is to times your weight by 1.5 (Example, if you weigh 210 then your protein intake would be 315). As for fats, we all need fat regardless if we are dieting or not so again grams of fat per day is also somewhat similar. 75 grams is about normal just make sure they are essential fatty acids.....Carbs is the biggest factor in dieting and is the one that deserves most of the attention and fluctuation....If you are dieting we would automatically decrease the carbs then normal...So for you I would say start out between 150-200 grams per day.

Like I said earlier when you eat your food is important too, especially when you decide to eat your carbs....I'll try to break this down fast..Anyways, whether you drink a soda, eat a bowl of oats, or have a piece of bread your body is going to break it down to the same thing...Glucose. The time it takes your body to break down these carbs is what is important...When you eat oats it takes your body a lot longer to break this down which is why complex carbs are good because it doesn't spike insulin levels like a soda would...A soda is already in its simplest form so the body doesn't even need to break it down, it basically shoots your glucose levels up. Carbs are important because it tells your body when to start burning fat. For instance, if you have no glucose in your blood and then you start exercising your body needs something for energy....And since you have no carbs, which in turn gives you glucose your body will look for something else to burn for fuel........Which is fat! This is why it is good to do cardio on an empty stomach. This is also why having high insulin levels in not good because its basically telling your body you have food running through your body and it doesn't need to use up its stored energy (FAT)...So back to the beginning this is why when you eat is also important....For instance, when you exercise you body burning glucose for energy but if you are just sitting on the couch eating potato chips not doing anything your body will get overloaded with all this extra energy and store it as fat for a later time when your body needs it....Like if you are starving and have no food, your stored fat in money in the bank!!

**bruin27** · 06-30-2011, 09:17 PM

**calstate23** · 06-30-2011, 09:26 PM

Originally Posted by bruin27

Doesn't look too bad at all...Fats look a little high though and carbs...Do you know how well your body responds to carbs? If so, might be fine...

Overall looks pretty good, you aren't taking your fats in with carbs which is good...But the only thing I see is that your overall caloric intake looks a liitle high for trying to lose weight and same with the fats

**bruin27** · 07-01-2011, 12:49 AM

well im going to go down a bit on the amount of intake from this diet.. most of the fats come from the almonds and carbs from the yams.. but those types of carbs are alot better then the pizza and deli sandwiches ive been grubbing on this last month lol

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