Help with calorie intake

OK OK... i know this has been done before, u even read the posts...

but can someone please help ME out with my individual caloric needs.
im 91 kg and i dont know how much of that is lean body mass.. i dont know my body fat percentage.
i train 5 days a week with very light cardio(maybe a 15min brisk walk after weightlifting ed)

when i used the Harris benedict formula, it said i must eat 3000 for maintenance, this seems a bit high for me..

Please help. sorry admin for reposting this topic

Unless you no your BF your always going to be shooting in the Dark. Post front back and side photos and we'll give you a bloody close estimate.
Unless your Very lean 3000 cals at your weight will be to much.

i was afraid you were gonna ask me for pics... unfortunately i cant do the pics thing.. religious reasons.

i do have some fat calipers lying around tho... can you help using those? where do i measure? what? how? lol... sorry, i know im making this soo hard..

its just that ive lost so much of weight since the beginning of the year, but i think i cut it too low.. lost lotsa muscle(you know from my last thread)

www.exrx.net/Testing/BodyCompSites.html
www.exrx.net/Calculators/BodyComp.html

Something that I use that works quite well.

On the harris and benedict formula, replace your kg with your target kg, but if the gap between current kg and target kg is a lot rather do it in increments of 5kg.

So lets say you weigh 100kg and your goal is 80, calculate the formula on 95, when that is reached 90 and so on.

Get a PT or Biokenitsist at your gym to do a body assessment. With out loads of practice getting it rite on yourself won't happen.

Trarex wrote: Something that I use that works quite well.

On the harris and benedict formula, replace your kg with your target kg, but if the gap between current kg and target kg is a lot rather do it in increments of 5kg.

So lets say you weigh 100kg and your goal is 80, calculate the formula on 95, when that is reached 90 and so on.

I calculated my BMR at 1944 (1.72m, 31 years old, male, 90kg), if I use physical activity at 1.4 (just as a test) it comes to 2722 calories per day... theoretically, to lose weight, I should eat around 500 cal less than the figure that takes into account your physical activity...right?

All of the formulas are purely a guideline on finding a place to start. The only way of figuring out you true cal need is practice and constant tinkering until you find where your weight stabilizes.
I for example even without cardio need about 500 cals over any formula to maintain

The way I calculate it you would consume the maintenance calories of a guy that weighs 95kg if you weigh 100kg.

This worked for me.

Warrenpridgeon wrote:

Trarex wrote: Something that I use that works quite well.

On the harris and benedict formula, replace your kg with your target kg, but if the gap between current kg and target kg is a lot rather do it in increments of 5kg.

So lets say you weigh 100kg and your goal is 80, calculate the formula on 95, when that is reached 90 and so on.

I calculated my BMR at 1944 (1.72m, 31 years old, male, 90kg), if I use physical activity at 1.4 (just as a test) it comes to 2722 calories per day... theoretically, to lose weight, I should eat around 500 cal less than the figure that takes into account your physical activity...right?

@ Warrenpridgeon - that is correct, but weight loss depends on the individual. But running a 500 Cal deficit per day (Taking your activity level into account) should see you lose 0.5Kg - 1Kg p/week.

@ Zulfi - if you need help, we need more info. Age, Weight & BF percentage.

Easiest would be to do it yourself:

Read the first three posts of this thread

www.anabolicsteroids.co.za/forum/10-diet...eating-your-own-diet

Once you've worked out what your calorie requirements are use this link to see the nutritional data
of the foods

nutritiondata.self.com/facts/beef-products/3591/2

Keep on mind everyone is different so it's all trial and error until you find what works for you.
Unfortunately there are no shortcuts, it's a little bit of admin to trailer your own diet...but once it's done then it a piece of cake.

Good luck

Heritage wrote:

Warrenpridgeon wrote:

Trarex wrote: Something that I use that works quite well.

On the harris and benedict formula, replace your kg with your target kg, but if the gap between current kg and target kg is a lot rather do it in increments of 5kg.

So lets say you weigh 100kg and your goal is 80, calculate the formula on 95, when that is reached 90 and so on.

I calculated my BMR at 1944 (1.72m, 31 years old, male, 90kg), if I use physical activity at 1.4 (just as a test) it comes to 2722 calories per day... theoretically, to lose weight, I should eat around 500 cal less than the figure that takes into account your physical activity...right?

@ Warrenpridgeon - that is correct, but weight loss depends on the individual. But running a 500 Cal deficit per day (Taking your activity level into account) should see you lose 0.5Kg - 1Kg p/week.

That method worked for me just before I got married...I lost 8kg in around 2 - 3 months... I wasn't gyming too much at that time. But it worked...and people were like "flip you're losing weight at a pretty decent pace".

A year later I did the same thing, but at that time I was gyming 4-5 times a week. Tried to eat the right amount but I didn't lose weight...I also didn't see a change in my measurements.

Rhino wrote: Get a PT or Biokenitsist at your gym to do a body assessment. With out loads of practice getting it rite on yourself won't happen.

If you need an accurate reading in the near future then go to a Biok. PT's in general are clueless i.m.o. This is an opportunity to learn a new skill as I measure my BF with calipers every week it is the best way for dieting effectively.