Not sure how many calories to eat a day

TuffBuff93
TuffBuff93 Posts: 4
in Health and Weight Loss
I am a 20 year old man, who is 6'2'' and has a large build (think super wide shoulders and strong legs). I currently weigh 280 pounds, and have been working hard on strength training as well as cardio. I have been dieting for a while, but only recently have started using MFP.

I just need a little advice as to how many calories I should be eating/what calorie deficit I should be going for.

Thanks so much for your help!!!

Replies

  • JoRocka
    JoRocka Posts: 17,525 Member
    google TDEE and BMR- that should help direct you.

    Then you need to figure out/tell us/tell yourself- what it is that you want to achomplish.

    Bulk?

    Cut? Maintain.

    Basically

    TDEE = what you need to eat to maintain where you are now.

    Cutting/lose = eating LESS than TDEE

    Bulking = eating ABOVE TDEE
  • TuffBuff93
    TuffBuff93 Posts: 4
    So as you instructed I googled TDEE and I was given a BMR of 2352, and then a TDEE of 3440. My goals are to essentially cut weight (ideally I would like to be around 220), and then I'll worry about Bulk.

    Is it safe to say that I should be eating around 1500 calories a day and working out? Or is this too drastic.
  • BrofessorPHD
    BrofessorPHD Posts: 42 Member
    i'd aim for ~ 2000ish and track your weight once a week for a couple weeks to see results....not dropping wieght? drop calories a bit? dropping too much? bump up cals


    only time will tell how your body reacts. track/log and find out!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Use one of the zillions of calculators that are available online.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    So as you instructed I googled TDEE and I was given a BMR of 2352, and then a TDEE of 3440. My goals are to essentially cut weight (ideally I would like to be around 220), and then I'll worry about Bulk.

    Is it safe to say that I should be eating around 1500 calories a day and working out? Or is this too drastic.

    Do you not understand what those BMR and TDEE numbers mean?
  • TeaBea
    TeaBea Posts: 14,517 Member
    So as you instructed I googled TDEE and I was given a BMR of 2352, and then a TDEE of 3440. My goals are to essentially cut weight (ideally I would like to be around 220), and then I'll worry about Bulk.

    Is it safe to say that I should be eating around 1500 calories a day and working out? Or is this too drastic.

    You want to lose 60 pounds ...... a healthy goal is somewhere around 1.5 pounds a week. That's 3440 - 750 = 2,690 ..... yeah 1500 sounds pretty drastic.

    75+ lbs to lose 2 lb range
    Between 40 - 75 lbs to lose 1.5 lb range
    Between 25-40 lbs to lose 1 lb range
    Between 15-25 lbs to lose 1 -.50 lb range
    Less than 15 lbs to lose 0.5 lbs range

    Losing weight too fast .... you risk losing muscle mass.
  • TuffBuff93
    TuffBuff93 Posts: 4
    I do not really understand BMR and TDEE mean.

    So from what I am getting here, I should probably be eating around 2000 calories a day and working out.

    Thanks everyone for the help, it means alot!
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    So as you instructed I googled TDEE and I was given a BMR of 2352, and then a TDEE of 3440. My goals are to essentially cut weight (ideally I would like to be around 220), and then I'll worry about Bulk.

    Is it safe to say that I should be eating around 1500 calories a day and working out? Or is this too drastic.

    Eeek. I wouldn't do that. That is a huge cut and huge cuts are not exactly healthy. This could cause you to lose what LBM you have now.

    TDEE of 3440
    eat at on of the goals below:
    30% cut 2408
    20% cut 2752
    10% cut 3096
    ***The more drastic the cut, the more likely you are to lose LBM. Personally, I'd pick 20% or 10%.***

    I eat more than 1500 calories and I'm female, 178lbs, 5'4.5". I average 1.8lbs per week loss from march till now.

    My husband has lost weight eating well over 2000 calories (in fact he just upped his calories because he was losing to fast). He is 6'1" and 206lbs (started @ 225 in June).


    TDEE = Total number of calories burned in a day. Exercise, sleep, walking around, sitting at the computer, ect all included

    BMR = Number of calories you burn if you did nothing all day but lay in bed

    NEAT = Is BMR + Daily activities
  • TeaBea
    TeaBea Posts: 14,517 Member
    I do not really understand BMR and TDEE mean.

    So from what I am getting here, I should probably be eating around 2000 calories a day and working out.

    Thanks everyone for the help, it means alot!


    BMR = Basal metabolic rate. These are the calories your body would use if you stayed in bed all day. Your heart, lungs, kidneys, and all your other basic bodily functions. Eating below this number for long periods is very stressfull on your organs. Supporting existing muscle is not as important and supporting your heart.

    TDEE = Total daily energy expenditure. These are your maintenance calories ...... should include exercise. By taking a percent off this number .... you lose weight.

    20% is a good starting number ...... closer to goal this % comes down (to preserve existing muscle).

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