Calorie Question

[mrbomb 10+ year member]

How do you determine the amount of calorie intake you should have to loose/maintain/gain weight?

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[azimuth 5,000+ posts]

How do you determine the amount of calorie intake you should have to loose/maintain/gain weight?

the way i've been able to keep my weight under control is to eat as many grams of protein as carbohydrates. if you can eat more grams of protein than carbs, it's even easier to control or lose weight.

 

[docutech 10+ year member]

Harris Benedict BMR Formula For Men

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs).

Now we need to take into account the amount of energy burned through activity.

1. If you are sedentary (little or no exercise) – BMR X 1.2

2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375

3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725

5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.

 

[mrbomb 10+ year member]

sounds good, thanks

 

[bonesninja 5,000+ posts]

its extremely simple....burn more than you ingest. 1 pound=3500 calories. Determine how much you intake on a regular basis...drop 500 calories a day = lose 1 pound a week.

 

[WillyG4444 10+ year member]

forum.bodybuilding.com

bodybuilding.com

All the info you need about losing weight/getting in shape

 

[luvinthebass 5,000+ posts]

its extremely simple....burn more than you ingest. 1 pound=3500 calories. Determine how much you intake on a regular basis...drop 500 calories a day = lose 1 pound a week.

i hardly even eat a pound a day it's more like 500..no wonder i'm losin weight:crap:

 

[texasound82 10+ year member]

I have always gone by a pretty simple formula. Similar to what is stated above. Multiply your weight times 12, then subtract 500. That's how many calories a day you should eat to lose one lb a week while performing moderate activity. as someone else said, 500x7=3500=1lb.

You can make this more scientific... and more detailed... or you can make it easy. I've been boxing and doing mma on and off for about 9 years. I've gone through everything from needing to cut weight for a fight, and just needing to lose weight cuz I got fat. Give more details on your goals and I'd be happy to help. Gaining weight is obviously easy //content.invisioncic.com/y282845/emoticons/smile.gif.1ebc41e1811405b213edfc4622c41e27.gif

 

[luvinthebass 5,000+ posts]

not for me sir

 

[texasound82 10+ year member]

if you're looking to gain weight, try increasing your calories (not junk), and consuming 1.5 grams of protein per lb of body weight. Protein is key to gaining muscle. most supplements are a scam. I've always done four things to gain weight. increase calories, consume lots of protein, lift heavy, decrease cardio.

 

[azimuth 5,000+ posts]

if you're looking to gain weight, try increasing your calories (not junk), and consuming 1.5 grams of protein per lb of body weight. Protein is key to gaining muscle. most supplements are a scam. I've always done three things to gain weight. increase calories, consume lots of protein, lift heavy, decrease cardio.

i weigh 225. should i consume 332.5 grams of protein? no. i'm 13% body fat, which is ok for a guy my size. it's body dependant, not a 1 size fits all solution.

 

[texasound82 10+ year member]

you're absolutely right bud. a guy your size doesn't need that drastic of an amount of protein. i'm 6'1" and 185-lean. I usually consume about 100 grams of protein a day (when i'm in a phase of actually monitoring my diet) but, if I was 160, and wanted to weigh 200lbs... i'd probably consider eating/drinking atleast 160grams of protein a day. My above statements were just generalized rules of thumb that the average joe can use. Like I said, need details about your goals. When someone says it's not easy to gain weight, I assume they're VERY skinny and have a hard time gaining and muscle mass.

 

[azimuth 5,000+ posts]

you're absolutely right bud. a guy your size doesn't need that drastic of an amount of protein. i'm 6'1" and 185-lean. I usually consume about 100 grams of protein a day (when i'm in a phase of actually monitoring my diet) but, if I was 160, and wanted to weigh 200lbs... i'd probably consider eating/drinking atleast 160grams of protein a day. My above statements were just generalized rules of thumb that the average joe can use. Like I said, need details about your goals. When someone says it's not easy to gain weight, I assume they're VERY skinny and have a hard time gaining and muscle mass.

probably right. i still eat as much protein as possible, i just don't monitor it.

 

[luvinthebass 5,000+ posts]

if you're looking to gain weight, try increasing your calories (not junk), and consuming 1.5 grams of protein per lb of body weight. Protein is key to gaining muscle. most supplements are a scam. I've always done four things to gain weight. increase calories, consume lots of protein, lift heavy, decrease cardio.

that's 207 grams of protein then for me cuz last i checked i weighed 138.5 with pants, shoes and shirt off. shouldi eat 6 meals a day every 3 hours? hlep me wit this man seriously..

 

[texasound82 10+ year member]

unless you're super serious about becoming some sort of athlete or competitive body builder... do something that won't burn you out. go to http://www.proteinfactory.com and find yourself a really good tasting protein shake. Start out eating 150g of protein a day (Don't forget to include food you eat) Eating several times a day will keep your metabolism moving, probably not something you have a problem with. It is a good habit to be into though... when snacking in between meals remember to eat good healthy fats (ex-peanuts) if you want to shock the world, read bodyopus by dan duchaine, and take his advise. his dieting, and lifting routines are incredible. That book is a bible for modern day lifters.