Hey I know there are a lot of people in here who really know there stuff

Does any one know how many calories I need to:

Maintain body weight
Lose fat
Gain Weight

29 years
Male
1.78cm

Thanks

Your body-weight? Training experience? Style of life? Type of body?
To many questions and few answers.

carve wrote:Hey I know there are a lot of people in here who really know there stuff

Does any one know how many calories I need to:

Maintain body weight
Lose fat
Gain Weight
29 years
Male
1.78cm

Thanks

you mean gain muscle mass?

gymsta wrote:

carve wrote:Hey I know there are a lot of people in here who really know there stuff

Does any one know how many calories I need to:

Maintain body weight
Lose fat
Gain Weight
29 years
Male
1.78cm

Thanks

you mean gain muscle mass?

yes thanks

Hi Carve - unfortunately it's not an easy question to answer. There are still a lot of variables that will affect your calorie needs. How much do you weigh? How active are you during the day? How intense is your workout? etc, etc.

Your best bet is to use John Berardi's calorie calculator as a starting point. Hope that helps.

You may have heard the term "Calories In vs Calories Out".
Firstly, to do this you need to chart your daily food intake & calculate the number of calories in it. If you want to get more into it you can also work out the macros ie %Carb, %Protein, %Fat as well as Calories. But simply Calories will give you an idea. Pseudo has linked you but there are many ways of working out the calories in what you eat. Just google around the net.
Then You need to calculate the amount of calories burned in your daily activites including at work & training. This is more difficult but again have a look at some of the Calculators for Calories burned Daily. It might pay to try & use 2-3 different methods to try & get an consensus.
Finally Armed with the above information you can estimate/calculate the number of calories you need to maintain your body weight, lose weight or gain weight. How you then apply what you know becomes a bit more complicated & it depends on your goals as to how you exercise & what then you eat. I find it all a bit daunting so I normally go into Macers for an Angus Burger, fries & a coke while I contemplate it all.

awesome help thanks guys I will get on to it..dunno about the maccas tho

carve wrote:awesome help thanks guys I will get on to it..dunno about the maccas tho

Nothing wrong with it if you're bulking. That is if you can eat that shit. There is some mean energy in that stuff but good to fill a hole if you're hungry and can't get home to sort it proper. I just find it makes me sick these days, would rather have another f'n tin of tuna! ahaha

Pseudonym wrote:Your best bet is to use John Berardi's calorie calculator as a starting point. Hope that helps.

Bloody hell, I thought Cunningham gave me a high daily calorie allowance, but I just tried this one, and came out with 4184, on a cardio day consisting of 30 min on the X-trainer. No entry on there for X-trainer, so I used high intensity running. Even at low intensity it still came out at 3684. Seems kinda high to me.

Yeah, it looks to me like Berardi has based his on the Cunningham equation. I considered the fact that it's on the generous side, but then I thought, "Well, Carve said he wanted to gain mass."

But seriously Carve... if you are going to use that calculator, be aware that it probably overestimates.

Ronin wrote:

Pseudonym wrote:Your best bet is to use John Berardi's calorie calculator as a starting point. Hope that helps.

Bloody hell, I thought Cunningham gave me a high daily calorie allowance, but I just tried this one, and came out with 4184, on a cardio day consisting of 30 min on the X-trainer. No entry on there for X-trainer, so I used high intensity running. Even at low intensity it still came out at 3684. Seems kinda high to me.

yeah it definitely overestimates.. it came up with 6000 cals a day .... thats how much steak eats

C'mon Steak, give it a crack, see what it thinks YOU should be eating

Pseudonym wrote:Yeah, it looks to me like Berardi has based his on the Cunningham equation. I considered the fact that it's on the generous side, but then I thought, "Well, Carve said he wanted to gain mass."

But seriously Carve... if you are going to use that calculator, be aware that it probably overestimates.

will do thanks

yep check that site out but take off at least 1000 cals