Wondering on how many calories/carbs/protein/fats i should be consuming. I am 6'0,165 lbs, and im 15 years old. I'm trying to cut and lose this belly fat. I'm currently doing cardio/lifting weights roughly 5-6 days a week.
Thanks

Harris Benedict BMR Formula For Men

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs).

Harris Benedict BMR Formula For Women

BMR = 655 + (9.6 X weight in kgs) + (1.8 X height in cms) – (4.7 X age in years)

So to calculate my BMR I do the following: 66 + (13.7 X 77) + (5 X 178) – (6.8 X 21)

BMR = 66 + 1054.9 + 890 – 142.8

BMR = 1868

Now we need to take into account the amount of energy burned through activity.

1. If you are sedentary (little or no exercise) – BMR X 1.2

2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375

3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55

4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725

5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.

I fell into category number 3 therefore 1868 X 1.55 = 2895.4

Copy and Pasted from the Sticky

Forgot to add that 1lb of fat = 3500 calories, if you want to lose one you need to deficit your body of 500 calories a day..

Your weight looks good. If you have high BF%, it is saying you need to look at exercise program and build muscle. taking off weight isn't the same as taking off fat.

Are you lifting weights?

Your weight looks good. If you have high BF%, it is saying you need to look at exercise program and build muscle. taking off weight isn't the same as taking off fat.

Are you lifting weights?

Yeah im lifting, but i don't know if i should continue cardio with lifting, or just lift if i want to lose this gut. By the way this is a little off topic but i just got a blood test and urine test and my doctor says i have protein in my urine and its not a good thing. I asked my doctor if it's ok to take whey protein and he said i should get off of it asap. Is this whey a bad thing?

Yeah im lifting, but i don't know if i should continue cardio with lifting, or just lift if i want to lose this gut. By the way this is a little off topic but i just got a blood test and urine test and my doctor says i have protein in my urine and its not a good thing. I asked my doctor if it's ok to take whey protein and he said i should get off of it asap. Is this whey a bad thing?

Protein in the blood could have many causes. I assume he will monitor and perform other tests. Whey protein is no worse than any protein such as meat, eggs, milk or beans. Didn't he mention those?

LMFAO @ your "doctor"........

:lol:

~SC~

By the way this is a little off topic but i just got a blood test and urine test and my doctor says i have protein in my urine and its not a good thing. I asked my doctor if it's ok to take whey protein and he said i should get off of it asap. Is this whey a bad thing?

Funny you mention that. I got very sick twice in the last 6 months (pneumonia in May and just a incredibly terrible virus in August). Both times there was blood and protein found in my urine. I was told to stay away from Whey protein until I at least see a Kidney specialist at the end of the semester. Is it the Whey that is causing the problem? Who knows. Either way, it's not necessary, so why risk it?

Whey has no known side-effects, I did the research. However, it's always better to be safe than sorry.

As for your calorie situation, you're 15 years old. You should not really be counting any calories at all. Just make healthy decisions and make sure you are eating at least 2000 calories a day.

You'll find protein in your urine after working out hard. Try a sports doc.

160 x 15 = 2400 cals/day

2400 cals * 0.1 = 240 g Carbs
2400 cals * 0.075 = 180 g Protein
2400 cals * 0.033 = 80 g Fat

Eat this every day, it's maintanence numbers for you. Make sure to split it up into 5+ meals/day. Then, lift heavy w/ compound lifts 3 or 4 times per week. Limit your cardio to 2 times per week. Do 30 mins of steady-state cardio at 60-75% MHR, or do 20 mins of HIIT going between 60% and 90% of MHR.

Your weight is good, if not slightly low. So, you need to add muscle before losing more body fat. If you want, bulk and try to add 10 lbs of muscle. Change the multiplier up top from 15 to 18 and plug in the higher calories/day to find the bulking numbers.

Drink lots of water, too. :D