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2009/11/03, 03:04 AM
Hey everyone,
It has been a while since I've posted a topic and seeing as how a lot of great info is readily available from questions from other members, there isn't really much to ask.
However, I do have a question that I really have not come across in the millions of postings - calorie calculator!
After a terrible leg accident that broke both my lower leg bones on my left leg (tibia and fibula) and 7 months later, I have finally started to weight train again. Attempting to lose the fat I've gained in those 7 months and start to look lean will be a challenge but I welcome it.
Only issue I have now is, how do I measure the amount of calories I consume (also including the breakdown in carbs, proteins and fats) in order to help me lose my weight.
As a 29 year old weighing about 218lbs and standing 6'0, I read on some other sites that my "ideal" calories to maintain my current state is 3300, to lose 1-2 pounds a week is about 2500. But then there are other sites that say 2700 to lose 1-2 pounds. Here on free trainers, my nutritional plan says I need to consume 3300 calories to reach the goal of losing fat and toning. Then this would counteract the 3300 other sites are saying is to "maintain my current weight". This has become so confusing!
Hope all you guys can either direct me to some helpful articles, posts or even educate me on how to calculate calories for appropriate weight loss, hopefully including a breakdown of where these calories should come from.
Thanks all!
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2009/11/03, 02:57 PM
The calorie calculator is broken on this site. 10-12 calories per pound of body weight per day is a sure fire way to to lose weight, and not put yourself into starvation mode.
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2009/11/04, 02:05 AM
Thanks for the info. One question, If this is true, being 218lbs, I should only consume 2180 calories? Does that seem low?
And what is the breakdown of calories to grams of protein, carbs and fats?
Thanks.
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2009/11/05, 12:45 PM
Yes 2180 would be a minimum amount of calories. as far as how to break them down, a high protein diet will help to melt the weight off, maybe you should try eating to the following model:
protein 40-50% of over-all calories
carbs 30-40%
fats 20-30%
Unless you're super disciplined you'll never hit the percentages right on, but trying to adhere to those numbers will make a big difference.
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2009/11/06, 01:48 PM
When you say 2180 is the "minimum", are you referring to it as that is the least amount I should consume, no less or my body will start to break down my proteins type of way?
Ok, so I will try to hit 2200-2300 (variation) calories per day consuming protein-carb-fat diet of 40%-40%-20% respectively to the best to my ability.
I also heard that fats are high caloric content that proteins and carbs are. Can anyone confirm? Does this mean carbs and proteins weigh the same?
Thanks all!
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Quoting from returnofplex:
Yes 2180 would be a minimum amount of calories. as far as how to break them down, a high protein diet will help to melt the weight off, maybe you should try eating to the following model:
protein 40-50% of over-all calories
carbs 30-40%
fats 20-30%
Unless you're super disciplined you'll never hit the percentages right on, but trying to adhere to those numbers will make a big difference.
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2009/11/06, 02:21 PM
"When you say 2180 is the "minimum", are you referring to it as that is the least amount I should consume, no less or my body will start to break down my proteins type of way?"
2180 would be a minimum because you only want to create so much of a caloric deficit per day for healthy weight loss. Also dipping way below that number(say 1200-1300 calories a day) could push your body into starvation mode.
A gram of fat has 9 calories where as a gram of carbs or protein have 4. So yes per gram fat is higher in calories.
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2009/11/09, 04:11 AM
Thanks return...I'll make sure that when calculating calories I'll divide per day calories by 9 for fats and 4 for carbs and proteins.
My goal would be to make the 2180-2300 in order to lose healthy weight.
Thanks again.
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