View Full Version : First Cut
07-15-2004, 01:09 PM
hey im 16 weight 187 and wana lost like 10-15 pound i was wonderin what kind of caloric intake i should have per day. thx
07-15-2004, 01:12 PM
how tall are you?
whats your activity level?
whats your intake been like for the past 6 weeks?
how fast do you want to lose the weight?
how interested are you in muscle sparing?
whats your current bf?
07-15-2004, 02:03 PM
im active lift a lot
ive been eatin ok i try to stay away from fast food. i eat like 4 healthy meals a day.
i want to lose it fast as fast as i can.
i dont wana lose any muscle
prob. like 20-25
07-15-2004, 02:38 PM
based on this calculator (http://www.businessplanforthebody.com/plans_metabolism_men.asp) it looks like your maintenance calorie level is in the 3100-3300 range, that is assuming you've been bulking and eating 3500+ calories for the last few weeks.
Since your goal is to lose as little muscle as possible AND to lose weight as fast as possible then I'd recommend you go for 1-1.25 pounds of weight loss per week.
which = a 3500-4375 weekly calorie defecit or 500-625 defecit per day.
Being off by 100 calories per day 7 days of the week will throw your results off by 15-20%...(just trying to stress the importance of monitoring ur intake for a controled weight loss program)
so, between 2475 and 2800 should be your target diet/weekly range
which should take you down 10 pounds in roughly 10 weeks assuming u start higher in the range, monitor your progress, and drop calories when weight loss begins to slow which should happen (all things being ideal) around week 6
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