How many calories do I really need?

jaycecameron1

Hey everyone I've been on fitness pal for quite a while and I was honestly close to 1,100 calories a day, which I'm sure is far to low for me(5'10" 155 lb male). I'm trying to put on lean muscle. I'm usually hitting 1500-1600 a day now and feel like I'm gaining more fat them muscle. Any advice?

TavistockToad

It's VERY unlikely you're gaining anything on 1600 cals. I lose on that amount and I'm 5ft5 and 139lbs.

If the scales are showing an increase then it's water.

shadow2soul

Plug your stats into MFP and eat what it tells you.

If your not already, start using a food scale. You are probably eating a few hundred more than you think if you aren't.

That said 1100 is way to low for a guy. It's actually below the minimum for women (1200 minimum for women for weight loss and 1500 minimum for men for weight loss).

You don't mention how old you are. So here's a few numbers with guessing at your age:

• Sedentary, no exercise
  20 yrs : 1979 to maintain
  30 yrs : 1922 to maintain
  40 yrs : 1864 to maintain
• Sedentary, 3x60 mins exercise, moderate exercise difficulty
  20 yrs : 2172 to maintain
  30 yrs : 2115 to maintain
  40 yrs : 2057 to maintain
• Sedentary, 4x60 mins exercise, moderate exercise difficulty
  20 yrs : 2236 to maintain
  30 yrs : 2179 to maintain
  40 yrs : 2121 to maintain

calculator used to calculate the numbers:
http://www.iifym.com/iifym-calculator/

positivepowers

Either use the TDEE + exercise calculator on MFP, or, if you prefer, use a TDEE calculator. I've used a couple of them:

http://www.fitnessfrog.com/calculators/tdee-calculator.html
http://scoobysworkshop.com/accurate-calorie-calculator/

IIFYM has one too but you have to give them your email address: http://www.iifym.com/tdee-calculator/

jaycecameron1

I use a food scale but I'll be honest the things I'm not counting probably don't make that much of a difference (mustard and other spices etc) I'm 20 and eating very little was before I knew anything about nutrition and what my numbers should be.

shadow2soul

jaycecameron1 wrote: »

I use a food scale but I'll be honest the things I'm not counting probably don't make that much of a difference (mustard and other spices etc) I'm 20 and eating very little was before I knew anything about nutrition and what my numbers should be.

Do you eat protein bars? If so, do you weigh them?
If not, I would start. I had a whole box that weighed more than it should (some were 10+ grams over the serving size weight).

jaycecameron1

shadow2soul wrote: »

jaycecameron1 wrote: »

I use a food scale but I'll be honest the things I'm not counting probably don't make that much of a difference (mustard and other spices etc) I'm 20 and eating very little was before I knew anything about nutrition and what my numbers should be.

Do you eat protein bars? If so, do you weigh them?
If not, I would start. I had a whole box that weighed more than it should (some were 10+ grams over the serving size weight).

I weigh everything except low calorie condiments (10> and iceberg lettuce occasionally)