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Gings5
US Space Force Fan
Member since Jul 2016
2673 posts
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Caloric Intake Question
How many calories should I be consuming? I’m 6’2” 255 with a 38” waist. When I use leangains calculator or other similar calculators online, my calories are projected around 2200 or so. I usually put sedentary as activity level because I don’t want to eat back burned calories but I lift 3 days a week and also do cardio and HIIT. Trying to get diet in check before my wedding in 3 months.

Other people on here tell stories of their weight loss journey with intakes around 1200 calories.

I feel like 1200 is too low and 2200 is too high. I want to lose 20 pounds or so without destroying my metabolism. Opinions?

Right now I’m following a plan around 1800 cals with 250g protein.



Ssubba
Alabama Fan
Member since Oct 2014
5129 posts

re: Caloric Intake Question
How long have you been on a 1800 calorie diet? You should be losing weight at that level. How much cardio are you doing? 20 lbs in three months is doable, it will just take a strict diet. Go with 1500. Skip breakfast and limit yourself to just lunch and dinner. It might be tough, but there is no downside to it. You're not going to destroy your metabolism or harm your body.
This post was edited on 2/22 at 3:54 pm


OysterPoBoy
USA Fan
City of St. George
Member since Jul 2013
22930 posts

re: Caloric Intake Question
quote:

Skip breakfast and limit yourself to just lunch and dinner.


After a week or so I didn’t even miss breakfast anymore. The hardest part for me is no late night snack. I’ve definitely seen results with this strategy though. I’ve lost about 30 pounds over the last year without really watching what I eat, just when I eat.


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Aubie Spr96
Utah Fan
lolwut?
Member since Dec 2009
30665 posts

re: Caloric Intake Question
quote:

Skip breakfast and limit yourself to just lunch and dinner.


I had to go the other direction to finally start losing weight. Big breakfast and then a bunch of small meals during the day. I'll eat 5-6 times a day.


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Gings5
US Space Force Fan
Member since Jul 2016
2673 posts
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re: Caloric Intake Question
What would your 1500 calorie meal plan look like?


Mingo Was His NameO
LSU Fan
Brooklyn
Member since Mar 2016
14030 posts
 Online 

re: Caloric Intake Question
quote:

Go with 1500.


That's probably too low. 2,000 calories should be fine. Track what you eat, everything. Don't eat junk or drink calories. Losing 20 lbs in months should be easy at your weight. You should lose a lot more than that though, like 50+


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skullhawk
LSU Fan
My house
Member since Nov 2007
15553 posts
 Online 

re: Caloric Intake Question
quote:

I feel like 1200 is too low


Ridiculously low for someone your size. You’ll just tank your metabolism doing that and be miserable while doing it.

The best thing to do is give the 2200 meal plan a shot and track your progress. If you’re not losing weight then slowly drop calories until the scale starts moving. Don’t make drastic changes. Be patient.

Sprinkle in a day of fasting to break plateaus.


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Homey the Clown
LSU Fan
Member since Feb 2009
4557 posts
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re: Caloric Intake Question
I will probably get shite for this but my advice would be to strictly limit your carb intake.

In two and a half months, I am down 18lbs. Lift 4 days a week, and do some light cardio on the weekends (elliptical mostly). Here is what I have been eating:

Breakfast: two scrambled eggs with some breakfast sausage mixed in, topped with shredded cheese and diced pickled jalapenos.

Lunch: typically something with ground meat, i.e. chilli or spaghetti. My chilli is made from scratch and the only real carbs are in the tomato sauce. I add a 1 carb hotdog, top with cheese and diced pickled jalapenos. The spaghetti is made with sauce that has 5 carbs per serving, and those are basically the only carbs in the meal. I top with parmesan cheese and add premade zoodles.

Dinner: Usually meat (chicken, deer, or beef) smothered with smoked pork sausage over cauliflower rice.

Snacks: sunflower seeds or mixed nuts.

I've had three cheat days where I said frick it and ate fast food, but went right back to my prepped meals the next day.

This has gotten me down 18lbs in two and a half months.

Every once in a while I'll buy the $4 premade salads from Kroger and a rotisserie chicken, shred it, and put the chicken over the salad (usually about three salads to finish a chicken) and eat with extremely low calorie dressing. I have buffalo ranch, Asian Miso, and a Honey Dijon (I don't care for the Honey Dijon).

I plan to lose another 8-10lbs by the end of March. That will be about as much weight as I can lose without losing too much muscle.
This post was edited on 2/22 at 4:50 pm


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7415 posts

re: Caloric Intake Question
Do a tdee calculator and cut that number by 15-20%. Should see improvement.



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Ssubba
Alabama Fan
Member since Oct 2014
5129 posts

re: Caloric Intake Question
quote:

What would your 1500 calorie meal plan look like?


Meat and veggies. Little to no carbs. Absolutely no soda/beer. Don't over think it.

edit: Downvoters please explain yourself. Dude isn't going to lose 20lbs in three months by stuffing his face with pasta and bread.
This post was edited on 2/23 at 7:57 am


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lsu777
LSU Fan
westlake
Member since Jan 2004
16197 posts

re: Caloric Intake Question
quote:

I will probably get shite for this but my advice would be to strictly limit your carb intake.


actually in his case, you are prolly right, not that the others are wrong.

In fact Mingo hit it on the head in a round about way. At his weight, he is carrying a lot of water, an unhealthy amount.

but he needs to make sure he is 100% in a deficeit. 1200 is too low. 1800 is about right even though 2000 would be fine.

But this is a short term event he is getting ready for, so normal slow weight loss is not what we are looking for, we are looking for total body change.

He needs to be hitting low carbs, around 40-50g max.

Eat clean as possible

Keep protein very high

track every single thing that goes in his mouth

needs to lift heavy(honestly because this is a short term event, he really needs to lift 5 to 6 days a week if possible.

if not, 3 days a week. walking as much as possible and hard conditioning 2 times a week.


normally i would recommend a much slower pace, but this is a special event, he needs to hit it hard as frick for 3 months, drop water weight and make drastic changes in that 3 months.


Gings5
US Space Force Fan
Member since Jul 2016
2673 posts
 Online 

re: Caloric Intake Question
What’s the benefit of low carb if not in ketosis? Do y’all count total carbs or net carbs?


lsu777
LSU Fan
westlake
Member since Jan 2004
16197 posts

re: Caloric Intake Question
quote:

What’s the benefit of low carb if not in ketosis? Do y’all count total carbs or net carbs?


no benifit from a fat loss perspective of either. But you are more than likely holding a shite ton of water and getting that off will help.


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tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7415 posts

re: Caloric Intake Question
I’ve been carb cycling and find it very easy. 2300 cals on low carb days (110g) and 2700 cals on high carb days (330g). Down 12lbs in a month. Don’t be scared of higher cals. You may be surprised.


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TigerInCbus
LSU Fan
Raymond
Member since Feb 2018
83 posts

re: Caloric Intake Question
You're not eating enough. Your body is used to you eating low calories, so your metabolism has slowed to be more efficient with the fuel it's being given.

In the short term, I don't know if you can really fix this. You probably will want to up the exercise and keep calories the same and slowly add calories in once you see weight dropping. Build some more muscle too and your body will consume more calories at rest.

In the long term, you should consider ramping up the calories for a while to get your metabolism back to work.


Gings5
US Space Force Fan
Member since Jul 2016
2673 posts
 Online 

re: Caloric Intake Question
I just started tracking. I was probably eating too much before. I don’t think that’s the case


HeartAttackTiger
LSU Fan
Member since Sep 2009
57 posts

re: Caloric Intake Question
If you are looking for a quick fix, go low carb.

After that, take in less calories than you exert. But be very cautious of the type of calories you are taking in.


Gings5
US Space Force Fan
Member since Jul 2016
2673 posts
 Online 

re: Caloric Intake Question
Net carb or total carb?


TigerInCbus
LSU Fan
Raymond
Member since Feb 2018
83 posts

re: Caloric Intake Question
Tracking will be good info, and maybe you have been eating a lot more (I imagine this is true) than you thought, but the point still stands. Your height/weight maintenance calories should be around 2400 calories at least, and I would imagine that if you actually go to a TDEE calculator and put in your metrics that it would agree. If you go to 1800 calories for an extended period of time, you will 100% slow down your metabolism and be miserable while doing it.

You will be much better off long-term to take the approach of a total lifestyle change and not just try to lose a bunch of weight for one date 3 months away. But, that's just my opinion and everyone has one.

Whatever you decide to do, do it smart so that you don't cause problems for yourself down the line.



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HeartAttackTiger
LSU Fan
Member since Sep 2009
57 posts

re: Caloric Intake Question
quote:

Net carb or total carb?


Total. Go with 20 or less carbs a day for one month. Don't go calorie crazy during this month. I anticipate you will lose 20 lbs in one month.


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