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  1. #1
    Registered User infinite111's Avatar
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    Question Calories Required To Lose Weight

    Hi,

    How many calories do I need to consume to get to and maintain 180-200 LBS?

    I am 49 yo, male, 5’8”, 250 LBS. I would like help adjusting my calories so I can lose weight without the “faint” feeling from not having enough calories.

    I was able to get down to 214 LBS in August 2019, by eating 1500-1600 calories per day, but I felt sluggish and faint sometimes, but much better after I would eat more calories.

    I am back up to 250 lbs, but I don’t have the faint feeling like I had. I now eat 2000+ calories per day.

    I am unable to exercise due to a back injury, therefore I am sedentary all day.

    How many calories do I need to consume to get to and maintain 180-200 LBS?

    Thank You
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  2. #2
    All Star faithbrah's Avatar
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    try something between 2000 and 2300 while weighing yourself every morning for two weeks, see what happens to your weight and adjust based on that
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by faithbrah View Post
    try something between 2000 and 2300 while weighing yourself every morning for two weeks, see what happens to your weight and adjust based on that
    You can use calculators and stuff like that to produce an estimate but it's probably not going to be any better than ^ this simple advice. It's what I'd do. I would go so far as to say that calculators give a false sense of precision. We see plenty of threads saying "I'm in a calorie deficit but not losing weight" - because a calculator told them they were in a deficit but real life is telling them something else...
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    Registered User infinite111's Avatar
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    Originally Posted by faithbrah View Post
    try something between 2000 and 2300 while weighing yourself every morning for two weeks, see what happens to your weight and adjust based on that
    Makes sense; Thanks
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  5. #5
    Registered User infinite111's Avatar
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    Originally Posted by SuffolkPunch View Post
    You can use calculators and stuff like that to produce an estimate but it's probably not going to be any better than ^ this simple advice. It's what I'd do. I would go so far as to say that calculators give a false sense of precision. We see plenty of threads saying "I'm in a calorie deficit but not losing weight" - because a calculator told them they were in a deficit but real life is telling them something else...
    Sooo true!
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  6. #6
    Train hard play harder Tommy W.'s Avatar
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    Sedentary all day and you’ll most likely need to take in fewer calories than you think. You can START at 2,000 however don’t be surprised if you need to go lower once you get into it
    If you don't get what you want you didn't want it bad enough

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    Registered User Luclin999's Avatar
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    Generally speaking, you would need a total overall deficit of roughly 245,000 calories to eliminate 70 pounds of fat.

    At a daily deficit of -500 calories, you would need 490 days (1.34 years) at that deficit level to achieve that goal.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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    EyeBrah Bohdizzle's Avatar
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    Originally Posted by infinite111 View Post
    Hi,

    How many calories do I need to consume to get to and maintain 180-200 LBS?

    I am 49 yo, male, 5’8”, 250 LBS. I would like help adjusting my calories so I can lose weight without the “faint” feeling from not having enough calories.

    I was able to get down to 214 LBS in August 2019, by eating 1500-1600 calories per day, but I felt sluggish and faint sometimes, but much better after I would eat more calories.

    I am back up to 250 lbs, but I don’t have the faint feeling like I had. I now eat 2000+ calories per day.

    I am unable to exercise due to a back injury, therefore I am sedentary all day.

    How many calories do I need to consume to get to and maintain 180-200 LBS?

    Thank You
    https://www.precisionnutrition.com/nutrition-calculator

    Put in your details - set a realistic goal for that sort of weight loss (1-2 years), keep repeating the calculator until you find calories that you would be happy and not hating your life by being on (1900-2200 feels like a nice point where you're not starving all the time.)

    Does your back injury prevent walking? I would say probably not, but if it does, speak to a physiotherapist. Start with 5k steps, move up from there.

    Not exercising your back is making your back worse. Again, find a good physiotherapist and work on your overall condition. You'll be surprised how good that back can feel with a bit of work.
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    Registered User BLarge1's Avatar
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    Hello guys- interested in your input on the situation below.

    currently
    43 years old
    6'2"
    203/204 lbs

    BF Comp Report-
    11.5% estimate BF% with a Bod Pod measurement (2-3% error margin)- Estimated RMR 2147/ kcal
    88.5% Fat Free Mass
    23.44 Fat Mass
    179.78 Fat Free Mass
    203- Body Mass (weight)

    -3 days 60-75 min Full Body Split- I'd say pretty intense, though more thoughtful of injury at this point. So push hard, limited rest time, mix of hypertrophy/ overload. Really try to push each day, very passionate about training.
    -2 days 20 minutes conditioning, so HIIT or agility/ quickness/ sprints- trying to increase exercise capacity so I'm not winded on strength days, can push hard. (trying NOT to do too much cardio/ burn to many calories)
    - Work an office job, but have the ability to get a move around waling quite a bit. probably do about 6-8K steps a day. 5 days per week
    - Casual 4 mile walk with my wife, 1 day a week.

    What do you estimate as a weekly calorie intake to maintain? I'd like shave off a few BF points. How would you go about that shaving, bold cut or incremental? I feel like a recomposing may not work, I don't have a ton of BF to move around, but its stingy nonetheless! How long would you cut, and how many pounds to get down to achieve that?


    thanks!
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  10. #10
    EyeBrah Bohdizzle's Avatar
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    Originally Posted by BLarge1 View Post
    Hello guys- interested in your input on the situation below.

    currently
    43 years old
    6'2"
    203/204 lbs

    BF Comp Report-
    11.5% estimate BF% with a Bod Pod measurement (2-3% error margin)- Estimated RMR 2147/ kcal
    88.5% Fat Free Mass
    23.44 Fat Mass
    179.78 Fat Free Mass
    203- Body Mass (weight)

    -3 days 60-75 min Full Body Split- I'd say pretty intense, though more thoughtful of injury at this point. So push hard, limited rest time, mix of hypertrophy/ overload. Really try to push each day, very passionate about training.
    -2 days 20 minutes conditioning, so HIIT or agility/ quickness/ sprints- trying to increase exercise capacity so I'm not winded on strength days, can push hard. (trying NOT to do too much cardio/ burn to many calories)
    - Work an office job, but have the ability to get a move around waling quite a bit. probably do about 6-8K steps a day. 5 days per week
    - Casual 4 mile walk with my wife, 1 day a week.

    What do you estimate as a weekly calorie intake to maintain? I'd like shave off a few BF points. How would you go about that shaving, bold cut or incremental? I feel like a recomposing may not work, I don't have a ton of BF to move around, but its stingy nonetheless! How long would you cut, and how many pounds to get down to achieve that?


    thanks!
    Definitely incremental cut... You're at a weight where rather than looking at lbs, look in the mirror. Eat a bit less than you do now, see how you go for a few weeks, if you like how you look then stay at those calories, if not, reduce a little further.
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  11. #11
    Registered User BLarge1's Avatar
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    Originally Posted by Bohdizzle View Post
    Definitely incremental cut... You're at a weight where rather than looking at lbs, look in the mirror. Eat a bit less than you do now, see how you go for a few weeks, if you like how you look then stay at those calories, if not, reduce a little further.
    Thanks Bo.... I’m going to pick a weekly calorie place that I think is a little lower than what I usually do, try for 2-3 weeks and I’ll track it. Once you get down to this spot, the work get twice as hard... but I love the challenge. Will update on the thread.
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