The amount of calories

[D Animal]

Ok...I"m cutting...How do i figure my cals..Im' bout 220 with a good amount of b/f ..

[BigSoda]

how does your food intake look now,how many meals are u eating,shakes,supps..........also meal timming,per and post workout all this info will help



Soda

[SUBKING]

I use the Harris-Benedict formula, I feel it's more accurate as it takes in to account your age, weight, height and activity which a lot of others dont.

The Harris-Benedict formula (BMR based on total body weight)
The Harris Benedict equation is a calorie formula using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it does not take into consideration is lean body mass. Therefore, this equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:

Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day

I then reduce my calories by 500 from the total figure, if I am cutting and add 500 if I am bulking.

[D Animal]

Originally posted by BigSoda
how does your food intake look now,how many meals are u eating,shakes,supps..........also meal timming,per and post workout all this info will help



Soda

Meal-1 10-12 egg whites cooked in Pam Spray
1/2 cup of oatmeal(No milk)
10 oz. water

Meal-2 1 can tuna
large salad
10 oz. water


Meal-3 skinless chicken breast
1 cup of brown rice
1 cup of veggies
large salad(same as above)
10 oz. water

Meal-4 1 can tuna-pre-workout
half cup of brown rice
1 cup of veggies
10 oz. water

Meal-5 protein drink in water/gatordae-post workout

Meal-6 10 egg whites or 1 can tuna
10oz. water

Meal-7 protein drink in water


Ok I did this on fitbay..The calories where 2214...carbs where at 140 carbs are at 101 and protein is at 310 and the fat is at 37....So its 61 protein..23 carbs and 16 fat %...I've been feeling light headed like crazy and weak