Maintenance Calorie Needs?

jimi_t

Just want to check my math here.

6'1 and weigh 109kg (31.7 BMI which is pretty appalling from what I gather). Was fairly active playing rugby during school but that stopped in college and I've gone to seed :rolleyes:

Looking at G'ems wonderful post I've calculated

Resting Metabolic Rate - (109 * 15.3) + 679 = 2346.7
Lifestyle daily energy needs - 2346.7 * 1.4 (sedentary) = 3285.38

So by the template for weight loss I'd need to reduce my calories by about 15% a day:
3285 * 0.85 = 2792

So, hypothetically, doing no exercise of any description, I could eat 2700cals per day of anything in any combination at any time, and lose weight? (Obviously not going to be the case, just wondering how this works)

If so, roughly how much per week/month?

jimi_t

That template is in the first stickified thread that everyone is immediately pointed to and is treated as gospel, yet no one can give me any clarification?

justsomebloke

there is 3500cal in a lb of fat so given that you are going to cut maintanece cals by 500 a day, that would be 3500cal a week or a lb of fat.

g'em

jimi_t wrote: »

So, hypothetically, doing no exercise of any description, I could eat 2700cals per day of anything in any combination at any time, and lose weight? (Obviously not going to be the case, just wondering how this works)

If so, roughly how much per week/month?

Hi jimi, that looks roughly about right. My guess is that at over six foot and 109kg the lbs will start shifting reasonably quickly so it would be worth your while to re-calculate your calorie needs fairly frequently - as your weight drops your maintenance calorie needs will need to also!!

While theoretically you could eat those 2700cals from any source, realistically you want to give yourself as easy a task as possible - eating low-moderate carbs, moderate fats and moderate to high protein will encourage your body to spare lean tissue and burn fat.

If you're going to be exercising (which I hope you are ) on top of that you may want to jump your calories up a little (200-300 extra) on the day/ day after you train.

jimi_t

Right so what would an ideal diet be? I could could live off eggs, tuna, sardines no problem - can't get enough of them My general day would be

Breakfast - 3 eggs scrambled, 4 slices toast
Lunch - 2xTuna/Ham salad sandwich on brown (w/mayo)
Dinner - Spag Bol/Shepherds Pie/Lasagne/Meat of some desc. w/2 veg

Understand I should be eating about 5-6 smaller meals a day from what I'm reading. Eat too much sweet crap and am addicted to Diet Coke so there's two other things I'll be getting rid of. I usually drink nothing but Vodka/JD and diet coke but am willing to kick the alcohol completely into touch if it makes that big a difference

Gaz

jimi_t wrote: »

Breakfast - 3 eggs scrambled, 4 slices toast < Go for one or two mccambridges here
Lunch - 2xTuna/Ham salad sandwich on brown (w/mayo) < Again, watch the bread, alot of brown is full of white flour
Dinner - Spag Bol/Shepherds Pie/Lasagne/Meat of some desc. w/2 veg < try a lean meat source plus lots of salad/veg

Snack on raw nuts, carrot sticks, boiled eggs etc ... have a cheat meal once a week or be a bit more relaxed after a workout on what you eat.
Alchohol is an empty calorie and if your like me makes you crave absolute crap at 2am ... so maybe knock it on the head for a little while (although you still need a life ! Just cut back)

Good luck