After some xmas weight, where should my cals be at??

thatch1234

Hi guys, after Xmas im dropping the cardio now so want to check my cals. I do 5x5 3 days a week. I'm 5ft 7, 15.9 stone. 25 year old male. Bf% last time I checked was about 27%. I want this under 20% ASAP and then a lot lower. I would like to weigh in the low 13 and a halfish range as for my body shape and structure I think that would be ideal. I can do cardio if helps. I was eating 2200 cals before but that was with cardio a couple times a week. Don't want only 1lb lost a week want atleast 2. Anyone that can help would be awesome. Thanks alot

justinproulx1

here you go use the calulator on the link provided, and your good to go. http://iifym.com/iifym-calculator/

TavistockToad

try 2000 for a month, and see how much weight you have lost in that time? then increase/decrease as necessary?

thatch1234

Thanks alot, that was the link I was after. Someone posted on a previous thread of mine but I couldn't find it. I'm good to go thanks all

CariS001

Mifflin would put your BMR at about 1950, Katch-McArdle 1960, Harris-Bennedict 2130. Make sure you do not eat less than these. I would probably start off around 2250 (maybe even higher), try that for at least 2 weeks (track well!!!!) then adjust as needed.

FYI for others, weight is 222 lbs converted.