"Nutritionist" Calorie intake

[LegionVon]

5'10"
222lbs
29
Male

Quick question about calorie intake. Right now I'm 222lbs and would like to drop 30 lbs. as of now I do light weight lifting and core everyday for about 20-30 mins, and job is fairly active I'm constantly on my feet for 8 hours a day walking, doing moderate heavy lifting, climbing, jumping, and tightening bolts at 90lbs torque constantly. Once I get Into routine I'll be going to the gym doing free weights for about 1 hr a day every other day and cardio for 45 mins every other day. My calorie intake as of right now is 1876 a day and about 170 to 190g of protein. I also take a multi vitamin. My question is, with the amount of exercise, and my job should I be eating more calories ?

[energizer bunny]

What is your goal?

Calories look low for your height/weight....

What bf% are you?

[hawk14dl]

Yes, calories are too low. If you starve yourself your metabolism will slow down

[LegionVon]

My bf% is 16% I think. my goal is to get to 190 and 12% bf by mid September. How many more calories should I be intaking?

[energizer bunny]

I would start off as high as you can so you have room to move when it's needed. On line calculator are just a guide to get started. Start anywhere between 2200 and 2600 cals. Then adjust as the weeks go on.

[LegionVon]

I have a calorie counter onl my phone and try suggest the 1870 a day to lose 2lbs per week, now I'm assuming they don't account or what you burn from a regular day without exercise, so would 2100 be ok?

[energizer bunny]

Youl find quite a bit of wiggle room between calorie guesstimates....how many lbs a week are you losing on 1800 cals? And how are you feeling? Are you getting weaker? The same? Or stronger?

[energizer bunny]

Just re reading your opening post. Stop doing light weights, honestly no point unless you are in re hab, even a beginner should be lifting relatively heavy weight. Get a solid weight routine, the choice will be dependant on your experience. Up your cals for def once you are lifting regular weights. Go for 2600 for 2 weeks, if you gain weight lower it by 200 for 2 weeks and so on until you are losing 1 or 2 lb a week.

[LegionVon]

I should have been a little clearer, it's not light weights it's just a light routine, I use to do one hour every other day with a weight that was heavy enough for me to feel the burn after my sets but not to heavy where I couldn't finish the set, but I fell out of routine for a while, so I'm trying to get back into it. I am using the same size weight I'm just doing 15-20 every day instead of an hour every other day till I get back to routine, also I'm not feeling weak just a little tired till my first break(I start work at 6 and first brack is 930-10) when I have my protein shake and beef jerky. I'm on track to losing about 2lbs a week right now, I started Monday and have already lost about a half pound. I think I'm gunna up them to 2k a day and see how that goes.

[energizer bunny]

so you have only been dieting 3 days? lol.

anyway mate, 2k sounds better. just do what you think works.

[LegionVon]

Hahahah I just realized how ridiculous that made me sound. No I've been dieting hard since October and actually went from 235 to 209, but the. The old lady got pregnant and I fell of the wagon an gained back like 16 lbs. in just getting back into it now an have never gotten a professionals opinion about calorie intake

[davidtheman100]

I feel those calories are very low even if you weren't on your feet all day i would say at least 2,500 if you wanted to be cutting you'd still yield good results

[energizer bunny]

well im no professional mate! far from it.

but its simple really when you are above 10% bf (wey in theory lol) it still takes effort/will power.

id def up calories mate, and lower as you get stuck, at 2000 cals you only have few hundred calories to play with.