My maintanence cals........

[StoryOfTheYear]

Hey guys. So for a while I've just been eating without counting my cals, but I think I really want to for a while to get the idea of how much I really need to eat to lose, maintain or gain weight. Soooooooo, does anyone know the formula of finding maintanence cals or a link??? Or does anyone want to tell me what they would be for me..... 6ft 205lb., not active outside of the gym, currently around 18% BF.

 

[StoryOfTheYear]

Maybe this should be in beginners forum! Sorry! feel free to move it if you want to.

 

[alo5603]

it takes experimentation really, everybody is different, body weight and height can only give you an estimation, you also got to way in LBM, metabolism speed, etc. What i did, was i found a kcal intake that i could maintain LBM on. It takes some time to find, and you have to really pay attention. So.... find out how many kcals you are gettin in now..... then see if your weight fluctuates in it, being negative or positive, and look in the mirror, that will usually be the best way to know if its water, muscle, or fat. Or if you know how, use a fat caliper as well for a more accurate guess. Then, if its weight drop, up your kcal. I would say only about 250kcal each time, and monitor. When you get to a point where you start to get fat, lower it about 250kcals, and thats your maintenance. Then go from there. Hope that helps brutha.

 

[StoryOfTheYear]

Thanks it DID help I was unsure about how many peeps actually counted them.

 

[alo5603]

Thanks it DID help I was unsure about how many peeps actually counted them.

Im sure most due, unless they dont mind gettin fat when bulking, but i dont do the extremes anymore and most dont nowadays anyway. However, it is extremely important when on a cut, as you need to know how much to deduct from.