My calorie intake for diet

[seriouslifter]

Ok so i do 205lb x 15 = 3075 - 500 = 2575. Is that that am i doing? Isnt 2575 a little low to lose weight. im trying to do this on fitday, I know i need 300g of protein for a 200-205lb guy. What about carbs and fats?? Also i know i need 6 meals a day, so am i counting the shake before bed a meal?? Do I count pwo a meal? Im a little bit confused i have my diet on fitday about how way done.

[audis4]

Ok so I need 2700 calories to cut/lose fat. What am i doing? im trying to do this on fitday, I know i need 300g of protein for a 200-205lb guy. What about carbs and fats?? Also i know i need 6 meals a day, so am i counting the shake before bed a meal?? Do I count pwo a meal? Im a little bit confused i have my diet on fitday about how way done.

Type in the harris benedict forumla...enter your info....make a diet from those cals.
300g protein isn't a set # bro, I don't know where people come up with this. Carbs, fats, proteins, will all depend on YOUR body and how it responds. It takes trial/error to get your body where you want it....so don't be afraid to change your macros around every few weeks.

Yes, 6 meals a day should be fine and yes, there are carbs, cals, fats, protein in the shake right....why wouldn't you count this?

Dido with the PWO meal.

Read/research stickies and previous threads and post your diet. Good Luck!

[audis4]

ok, you edited your post right before I posted my comment.
No, 2575 isn't to low of cals to lose weight. Thats about where I was at for cutting and I was about your weight

[audis4]

I would recommend starting off 20% below your total kcals for maintenance and drop from there.....

[Kärnfysikern]

go here and check your bmr(the harris benedict audis mentioned)

http://www-users.med.cornell.edu/~sp...lc/beecalc.htm
or here
http://www.bmi-calculator.net/bmr-calculator/

but keep in mind this is just a rought estimate of your basal metabolic rate, i.e the ammount of calories you would need to maintain weight if your bed ridden.

Its a decent guideline. My BMR(bodyweight 210 height 5'11) according to H-R is around 2150 and thats probably higher than my true BMR since I maintain weight at 2300-2700kcal and I cut at 1800kcal.

Your protein requirement is usualy around 1gram/ib of bodyweight. When cutting its good to get like 1,5 or so. So 300 seems good for you.

For the rest of the macros. Be sure to get at a minimum 50 grams of fats and like half of them mono saturated and around 8-10 grams *****'s. Other than just toy around with the ratios and se what suits you.

[seriouslifter]

go here and check your bmr(the harris benedict audis mentioned)

http://www-users.med.cornell.edu/~sp...lc/beecalc.htm
or here
http://www.bmi-calculator.net/bmr-calculator/

but keep in mind this is just a rought estimate of your basal metabolic rate, i.e the ammount of calories you would need to maintain weight if your bed ridden.

Its a decent guideline. My BMR(bodyweight 210 height 5'11) according to H-R is around 2150 and thats probably higher than my true BMR since I maintain weight at 2300-2700kcal and I cut at 1800kcal.

Your protein requirement is usualy around 1gram/ib of bodyweight. When cutting its good to get like 1,5 or so. So 300 seems good for you.

For the rest of the macros. Be sure to get at a minimum 50 grams of fats and like half of them mono saturated and around 8-10 grams *****'s. Other than just toy around with the ratios and se what suits you.

carbs?? how much

[Kärnfysikern]

uhm? Like I said you have to toy around with the balance betwen fats and carbs. The only "rules" are around 1,5g protein/ibs bodyweight and atleast 50g fats. We can not be more specific than that since your body wont respond the same as my body or audis body. Trial and error.