Calorie intake

christopherbrettwarren
christopherbrettwarren Posts: 23 Member
edited November 13 in Health and Weight Loss
how can I figure out how many calories I need to be eating? I'm 6'3 182lbs and very active.

Replies

  • MysticRealm
    MysticRealm Posts: 1,264 Member
    Either enter your stats into MFP (with this method you eat back at least some of your exercise cals)
    Or enter your stats into the various TDEE calculators found online (like IIFYM or Scooby's workshop) and minus 15-20% off the TDEE to lose weight. (With this method you do not eat back your exercise cals as they are already accounted for)
  • christopherbrettwarren
    christopherbrettwarren Posts: 23 Member
    Awesome. What if you don't eat more than the BMR calories?
  • MysticRealm
    MysticRealm Posts: 1,264 Member
    why would you not eat more. I like eating and want to eat as much as possible (as well as it helps preserve muscle mass so you don't end up all flabby) while still losing weight.
  • christopherbrettwarren
    christopherbrettwarren Posts: 23 Member
    Trust me, I Iove eating! I got down to 7% body fat at one time and have never counted calories. I weighted 172lbs back then so it was kinda skinny lean ( I was once 210 and bulky). I'm just trying to figure out how to weigh a little more but still have a single digit body fat. I have gained weighed and lost some leanness.
  • terbusha
    terbusha Posts: 1,483 Member
    edited March 2015
    What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to gain weight, eat so you gain 0.5-1 lb/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to do some trial and error to figure it out. I'd start ~2600 cal/day. Hit this goal, along with your macros and getting in your workouts, for 2 weeks. If you gain 0.5-1 lb, you're good to go. If you lose/maintain your weight, increase your intake and repeat. If you don't gain too much, reduce your intake a bit and repeat. After a few weeks, you'll figure out what works for you in your situation.
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