How many calories should I be taking in?

[Angel of death]

I should probably know this by now...just trying to make sure.

I'm 5'8 200lbs around 16% body fat. I'm trying to cut down to 185ish.
How many calories should I be taking in and what is a good protein/carb/fat ratio for me to lose fat
while maintaining muscle?

[lestat85]

Check the tread about calculating TDEE and take in about 500 calories less daily.

[Angel of death]

True, didn't see that. thanks

[bobjack]

better yet, you should read the thread

calories needed - training days Vs Rest Days

[pasha]

Hey bro, so to maintain muscle you would have to eat at least 1 gram a protean per pound of body weight.. How many calories you should take in a day is relative because it depends how many you are burning though the day.. for me calculating the calories i take in kind of gets old.. so when dieting cut down on your carbs, really is crazy how much weigh you will lose and still maintain your muscle.. the carbs im more like talking about are bread, pasta.. if you eat clean you will be g2g!!

[Angel of death]

It says my TDEE is 3455.42...doesnt that seem like a lot based on my stats

[Angel of death]

Also whats a good protein.carb.fat ratio for a high protein moderate fat low carb diet?

[milky01623]

Also whats a good protein.carb.fat ratio for a high protein moderate fat low carb diet?

Hey buddy in currently doin 60:30:10 protein carb fat seems to b working for me

[--->>405<<---]

Angel using the less than reliable (but what im used to) katch/mcArdle formula i get u at 3100tdee

To cut id run 2200 at 60/20/20 pro/carb/fat

Keep starch carbs in meal 1, pre wo, pwo only. When u get to 12%(ish) u may need to cycle cArbs..

Cardio am fasted or pwo 5-6days per week 45mins and/or some hiit..

[Juced_porkchop]

It says my TDEE is 3455.42...doesnt that seem like a lot based on my stats

You dont think 3000+ cals is good amount? i think its about right,
shiot for me trimming up its around 2500cal for me and 3500-4500cal for bulking.

but peoples systems are not all the same so it may vary and it may be only you that finds out what works.

I will say this (just because I saw a link to a training day and non training day diet) that extra cal burning from extra activity is VERY minimal. I would eat the same on and off days but make sure you have 1-2 cheat days every week where you pig out.
It helps with fatloss and m the mind :-P

Good luck!

[Juced_porkchop]

Also whats a good protein.carb.fat ratio for a high protein moderate fat low carb diet?

Hight protein/ med fat/ med-low carbs *with 1-2 high carb /cal cheat days*

and I find carb cycling works well also.

for eg.
Carbs:
monday- low
tues- low
wed-med
thurs- med
Fri- med
Sat- high
sun- high

[Juced_porkchop]

Hey buddy in currently doin 60:30:10 protein carb fat seems to b working for me

I highly rec switching the fats with carbs.. in your set up and addign a cheta day.
Fats will HELP you lose fat, not make you fat, like some thing (of course it depends on total cals also and you could get fat)

[--->>405<<---]

I highly rec switching the fats with carbs.. in your set up and addign a cheta day.
Fats will HELP you lose fat, not make you fat, like some thing (of course it depends on total cals also and you could get fat)

by cheat day im assuming u mean a refeed day where u keep foods clean but eat a higher amt of carbs and not a cheat day where u have waffle house for brkfast, taco bell for lunch, and macdonalds for dinnr rite?

[Angel of death]

Angel using the less than reliable (but what im used to) katch/mcArdle formula i get u at 3100tdee

To cut id run 2200 at 60/20/20 pro/carb/fat

Keep starch carbs in meal 1, pre wo, pwo only. When u get to 12%(ish) u may need to cycle cArbs..

Cardio am fasted or pwo 5-6days per week 45mins and/or some hiit..

Thank you to everyone who has been helping me out I do really appreciate it. But 405 I think I'm going to stick to your advice because I've been dieting with some success and I feel like I was around 2000 calories a day but just wasn't sure if that was the right thing to do. 2200 seems the most reasonable.

One more question...1g of protein per lb of bodyweight, right? So if I eat 200 grams of protein a day thats only 800 calories so clearly I'd be going over that ratio right?

[--->>405<<---]

yeh typically its 1.5g - 2.0g per pound LBM NOT TOTAL BODYWEIGHT!

200lbs 16%bf = 168lbs LBM

168 x 1.5 = 252
168 x 2 = 336

252 - 336 is ur range!

2200 cals
60/20/20
330g pro
110g carbs
49g fat

POST UR DIET HERE! GOOD LUCK

[Angel of death]

Shit thanks for making that very clear...alright I'm sure my diet sucks but it usually goes something like this

breakfast- plain oatmeal with blueberries and 25grams isopure shake
preworkout- 6 inch subway chicken breast sandwich with double chicken on whole wheat (no cheese and light mustard)
postworkout- (50gram isopure shake) the other 6 inches of subway chicken breast double chicken on whole wheat
dinner time meal- usually a type of fish with green vegetables or grilled chicken with green vegetables
next meal (usually around 8 o clock): 6 hard boiled eggs whites with 1 yolk and light mayo
bedtime meal- 25g isopure shake / cottage cheese

[--->>405<<---]

1. lose the subway rite off the rip!

2. my approach to cutting: no fruit at all period. some will argue its ok and as for fruit i think blueberries are prob a decent choice but when im trying to lose fat i want it gone as fast as possible and its not worth the risk of slowing it down by having some fruit. i save that for maintenance and bulking. u want stable blood glucose levels as much as possible. insulin is not ur friend when trying to cut fat because it halts ur ability to mobilize it into the blood.

3. same with mayo. a little here may be ok but when u start having a little mayo here and a little fruit there - well i think u see where im going. i go 100% all out period. like i said before. i save the good tasting stuff for maintenance and bulking. just my opinion..

4. dont know about isopure but if its not casein and its whey u dont want it before bed. u also dont want it if it has a fair amt of carbs in it. theres other proteins out there that dont have any. i havent had a protein shake in prob 4months! dont need it..

5. cutting is pretty simple when u think about it:
a) lean meat, complex carb, green veggies
b) carbs around workouts only (except meal 1 if theres room in ur macros for them there)
c) quality fats before bed (if necessary) with protein

i limit my carb choices to 3 while cutting: brn rice, oats, sweet potatoes.. period. the simpler it is the less likely u are to screw it up! running 60/20/20 and 100g carbs everyday u want a 250g carb refeed every 14days.. keep protein and fats the same that day just add 150g extra carbs..

CARDIO: 45mins am fasted/pwo 5-6 days per week (have a hiit or 2 instead to break it up)

[Angel of death]

Alright thanks again for everything. Yeah I realize fruit is just sugar pretty much but sometimes its hard for me to choke down the plain oatmeal so I'll add like literally 5 blueberries to it so i can eat one with each big spoonful lol.

And my isopure is zero carb. Its a real quality protein shake loaded with BCAA's but its whey isolate, not casein so I'll try to find a casein for the night time.

[--->>405<<---]

oatmeal + sugar free strawberry preserves (smuckers) only way i eat mine... always a solution

nite time.. cottage cheese is casein