How many cals do i take to lose weight

[TRYER]

Im 266lbs and my goal is to lose weight, how many cals do i take to achieve this?

[FallenWyvern]

Just answered this question 2 secs ago. Cut/paste.


The Katch-McArdle Formula using your lean body mass.

BMR = 370 + (21.6 x lean bodyweight in kg)

Then put in the activity multiplier.

Little or No Exercise, Desk Job-----------------------------TDEE = 1.2 x BMR
Light Exercise, Sports 1 to 3 Times Per Week---------------TDEE = 1.375 x BMR
Moderate Exercise, Sports 3 to 5 Times Per Week-----------TDEE = 1.55 x BMR
Heavy Exercise, Sports 6 to 7 Times Per Week--------------TDEE = 1.725 x BMR
Very heavy exercise, Physical Job, Training 2 Times Per Day-TDEE = 1.9 x BMR

Then subtract 500 calories to cut. I would then use a 50/25/25 pro/carb/fat for cutting(this works for me but it isn't for everyone).

weight in lbs/2.2 = kg.



What is your body fat%?

[TRYER]

i have not measureed my bodyfat but at a guess id say 25%

[FallenWyvern]

I got about 2700.

You could eat 337pro 168carb 75 fat.

I would eat 6 meals. Eat protein every meal. Eat your carbs in meal one, pre work out and post work out. Eat the fats in the other meals.


And lastly cardio cardio cardio. After doing weights or on an empty stomach.

[TRYER]

thanks for the info much appreciated.

[TRYER]

is there a time limit on taking carbs e.g no carbs after 6pm

[Deltasaurus]

i dissagree with Fallen's advice
id say eat 240 grams of protein divided into 7-meals and 70 grams of fat
and about 270 grams of carbs
having the most carbs pre-WO, PWO- and Post-PWO
the rest divided evenly in your other meals
All Proteins being LEAN
Fats being healthy fats
and Carbs Being Complex except PWO or Breakfast if desired.

[FallenWyvern]

i dissagree with Fallen's advice
id say eat 240 grams of protein divided into 7-meals and 70 grams of fat
and about 270 grams of carbs
having the most carbs pre-WO, PWO- and Post-PWO
the rest divided evenly in your other meals
All Proteins being LEAN
Fats being healthy fats
and Carbs Being Complex except PWO or Breakfast if desired.

I can't make my mind up on the 50/25/25 or the 40/40/20, when specifically referring to cutting.

I have had good results bulking and cruising with the 40/40/20 and insanely fast water and fat loss while cutting with the 50/25/25.

Debate away, I can't figure it out.

[Deltasaurus]

i just felt the protein was to high. the carbs to low and the fat was about perfect he could actually bump it slightly if he wanted.

[FallenWyvern]

i just felt the protein was to high. the carbs to low and the fat was about perfect he could actually bump it slightly if he wanted.

I have wondered if it is really just about calories, provided you eat at least 1.25g pro per LBM. Also assuming only eating lean proteins, low GI carbs and EFA's only, evenly between 6 meals. The don't mix fat/carb thing never made sense to me either.

[MuscleScience]

In my experience the best way to figure out how many calories you need to cut is to find out how many your getting in an average day throughout the week. I have people do a diet log for a week, its not hard to do but it will give you a good idea of the average calories per day. Then once you figure it out we simple cut a few hundred calories from each day and combined with exercise you should be within a healthy negative energy balance so as not to retard your metabolism.

I shoot for a net of about 1 to 2 lbs of weight loss a week. That is good for most individuals to not go into starvation mode. This also helps the person adapt mentally to making better choices with diet. I have had much better success with people that gradually change their diet over time. There is very low diet adherence when you drastically change someones diet. All the research is very clear on this, the best diets are not the most complicated and restrictive. The best diets are ones that people can adhere to and gradually incorporate as part of an overall healthy lifestyle change.

Hope this helps.