Calorie Goal - Still too low?, or OK?

elmarko123

So,

I'm 27, 5'10 - 202 pounds, male & currently doing the 30 day shred with my partner (but with 5kg weights instead of the little ones) with a plan of moving onto P90X after (once I'm a bit fitter).

MFP at first set my calorie goal at 1,200..., after some searching it turned out that was totally wrong - so I upped my intake to 1,750.

I've checked online & my BMR is around 2,080 calories - but with all the conflicting information it's hard to get any concrete figures on how many calories I should be eating.

I've adjusted it again to about 1,900 now - with 30mins exercise a day should this be sufficent to ensure I'm eating enough to retain muscle mass whilst still losing weight?.

Cheers!

Tywana

Sounds good.. I'm with you, I really don't know how many calories to take in. I'm currently at 1200 cals, I do loose but I hope I'm not doing it the wrong way.

elmarko123

Yeah - my main concern is ensuring I don't lose muscle mass (no interesting in losing weight on the scales if it's not fat I'm losing).

My diet is pretty good (I think - open food diary)

Glucocorticoid

Ensuring you don't lose muscle mass will depend on many factors. How fat are you?

elmarko123

Ensuring you don't lose muscle mass will depend on many factors. How fat are you?

202 pounds 5'10 - so about 20/25 pounds overweight (mostly of the gut)

I don't look that fat, but I'm carrying plenty of extra weight, some of which is muscle from pervious lifting routines I've done - but I've got a belly to lose also.

Glucocorticoid

If you want to retain muscle mass on a diet, 30 day shred/p90x is not the answer. How much protein are you eating?

elmarko123

If you want to retain muscle mass on a diet, 30 day shred/p90x is not the answer. How much protein are you eating?

Around 120g a day, mostly from chicken/prawns.

Glucocorticoid

Regarding your diet:
1. Determine caloric maintenance level - http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html
2. Set caloric intake (set the deficit in your case) - http://www.bodyrecomposition.com/fat-loss/setting-the-deficit-small-moderate-or-large.html
3. Set protein intake - http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
4. Set fat intake
5. Set carb intake

Sockimobi

If you want to retain muscle mass on a diet, 30 day shred/p90x is not the answer. How much protein are you eating?

What's your beef with P09X then, Kenny? I've seen you dismiss this before but I haven't seen you say why.

keiraev

My husband is the same height as you and was around the same weight before he lost 20lb and he lost weight on around 2000 calories a day.

As a man there is no way on this earth you should be eating 1200 calories a day or you will starve. Even 1750 is too low for a man really. I eat that every day and I am 118 lb and 5ft 3!!

Start with your BMR and see how that goes first.

elmarko123

My husband is the same height as you and was around the same weight before he lost 20lb and he lost weight on around 2000 calories a day.

As a man there is no way on this earth you should be eating 1200 calories a day or you will starve. Even 1750 is too low for a man really. I eat that every day and I am 118 lb and 5ft 3!!

Start with your BMR and see how that goes first.

Yeah, not sure why MFP said 1,200 at first .., I've upped it to about 1,900 now - did your husband exercise on those calories? - as good to have somebody of a similar height/weight to compare with!.

Cheers.,

chevy88grl

My best advice is do it for a month or so and see how your body responds to it. One thing to keep in mind? You may see a gain at first as your body adjusts to the higher calorie intake. It is normal and will come back off, just be patient.

Considering I am a 5'4", 36 year old, 145-150lb female and I can easily lose weight at 2100-2200 NET calories, you MAY have to up your calories a bit to accommodate.

Have you checked online to get an idea of what your TDEE is?

elmarko123

My best advice is do it for a month or so and see how your body responds to it. One thing to keep in mind? You may see a gain at first as your body adjusts to the higher calorie intake. It is normal and will come back off, just be patient.

Considering I am a 5'4", 36 year old, 145-150lb female and I can easily lose weight at 2100-2200 NET calories, you MAY have to up your calories a bit to accommodate.

Have you checked online to get an idea of what your TDEE is?

Well, my TDEE (according this http://www.fitnessfrog.com/calculators/tdee-calculator.html) website is 3121.

My only concern is how to eat that much more than I am currently, I'm alreay 'ham fisting' in a number of high calorie snack type foods (nuts, 70% coco choc) over the day to up my calories to the 1,900 mark - while having a decent sized 3 meals a day.

keiraev

My husband is the same height as you and was around the same weight before he lost 20lb and he lost weight on around 2000 calories a day.

As a man there is no way on this earth you should be eating 1200 calories a day or you will starve. Even 1750 is too low for a man really. I eat that every day and I am 118 lb and 5ft 3!!

Start with your BMR and see how that goes first.

Yeah, not sure why MFP said 1,200 at first .., I've upped it to about 1,900 now - did your husband exercise on those calories? - as good to have somebody of a similar height/weight to compare with!.

Cheers.,

Yep- and he eats all the exercise calories too! He's now changed his goal to 0.5 lb a week and is eating 2100 for the last few lbs (he is trying to get down to 175ish lb - large framed)

1900 will be so much better for you.