How many calories should I consume a day?

Egungon
Egungon Posts: 5
in Health and Weight Loss
Hello all, I've been fluctuating when it comes to calorie intake, because I haven't come up with a good number yet. I'm male, weigh 318 lbs, 6'5", and am moderately active. I exercise 3-5 days a week. I'm currently consuming 2000 calories a day +/- exercise for that day. Would it be unhealthy if I consumed less than that?

Replies

  • Branstin
    Branstin Posts: 2,320 Member
    Set your MFP profile to reflect your lifestyle before exercise then set your weekly weight loss rate to something reasonable. Next, add your exericse and eat back about half of those calories. Make sure to keep your body hydrated with fluid.


    As a rule of thumb, the following weekly targets would give a balance between minimizing negative side effects and seeing a reasonable weekly weight loss:

    More than 75 lbs: 2 lbs/week
    40-75 lbs: 1.5 lbs/week
    10-40 lbs: 1 lb/week
    Less than 10 lbs: 0.5 lb/week

    http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    If you do an aggressive weight loss plan, it should be in conjunction with a nutritionist and/or doctor so they can do multiple blood panels. Personally, I would recommend following the MFP plan until something stops working and keep educating yourself so you can make long term changes. Getting a food scale is a good start and exercise is too. Also read some of the stickies or even get a mentor (in our getting started section).
  • jemhh
    jemhh Posts: 14,261 Member
    I don't want to say it would be unhealthy but it would be unnecessary and could make things more difficult in the long run. I ran your numbers through the IIFYM calculator (http://iifym.com/iifym-calculator/)--at 318 lbs, 6'5", and exercising 4 times a week, your TDEE (average number of calories you need in total each day) is 3614. If you eat at a 20% deficit, you can eat 2892 calories/day. I would stick with that number if I were you. Eating as many calories as you can while losing weight helps you to keep what muscle you already have plus you just don't have to be uncomfortably hungry while you lose weight. There's no reason for it. I am nearly a foot shorter than you (5'6"), 161 pounds, and a woman and I eat close to 1800 calories a day and I'm still losing. You absolutely can and will lose as long as you stay under that TDEE. :)

    (I like using the IIFYM number because you know your calories at the beginning of the day rather than having to wait until you exercise. It might not matter to you (maybe you exercise in the morning and see those calories added in right away) but it's an option. Just keep in mind that if you use it as your goal, you can log your exercise calories in MFP but don't eat them since they are already included in your goal.)
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    I don't want to say it would be unhealthy but it would be unnecessary and could make things more difficult in the long run. I ran your numbers through the IIFYM calculator (http://iifym.com/iifym-calculator/)--at 318 lbs, 6'5", and exercising 4 times a week, your TDEE (average number of calories you need in total each day) is 3614. If you eat at a 20% deficit, you can eat 2892 calories/day. I would stick with that number if I were you. Eating as many calories as you can while losing weight helps you to keep what muscle you already have plus you just don't have to be uncomfortably hungry while you lose weight. There's no reason for it. I am nearly a foot shorter than you (5'6"), 161 pounds, and a woman and I eat close to 1800 calories a day and I'm still losing. You absolutely can and will lose as long as you stay under that TDEE. :)

    (I like using the IIFYM number because you know your calories at the beginning of the day rather than having to wait until you exercise. It might not matter to you (maybe you exercise in the morning and see those calories added in right away) but it's an option. Just keep in mind that if you use it as your goal, you can log your exercise calories in MFP but don't eat them since they are already included in your goal.)

    A person that is 300 lbs can sustain a large deficit than 20%.

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