How many calories per day?

[jg42058p]

Hi,

Question: how many calories per day should I be eating?

My goals: lose weight - body fat - as fast as I can, yet constrained to within a reasonable amount. If can lose 10-12lbs a month thats great - but I don't expect to lose more than 12, and I could probably only expect 10lbs/month
I'm not so concerned about losing muscle.


Stats
Male
25yrs old
255lbs
about 27% body fat
6ft tall

Exercise:
1 hour stationary bike daily
30 minutes of weight training
6 days/week

According to nutritiondata.com
My body naturally burns off about 3500cal per day

So I suppose through cardio and weight training I might burn around 700-1000cal/day

Which takes my daily body consumption to upto nearly 4000-4500cal/d

(Are these numbers accurate?)

So how much should I be eating?

Obviously if I ate 2000cal/day I'd be starving


how about 2500?
I understand meals must be spaced out with time.

What percentage of fat/carbs/proteins for my calories?

I was thinking that maybe what I could do is get 2000cal/day of fats and carbs, then another 500cal from protein.
What do you guys think?

Please help

Thanks

[Twist]

40%protein/40%carbs/20%fat is a good place to start, and also make sure you do weights then cardio. 2500 cals per day is a good place to start.

[baseline_9]

Check this video series out from BB.com http://www.bodybuilding.com/guides/m...fat-loss/intro


Lots of good info if you need a place to start.

They reccomend the same 40 40 20 split that Twist did