For kicks, I decided to do the whome BMR formula dealie from the Fat Loss Nutrition document over on the Nutrition forum...

At 6'3" and 215, working out/lifting 5x/week, I apparently need to consume around 3300 calories a day just to MAINTAIN my weight, and 2800 to lose a pound a week.

This absolutely floors me. I thought I ate a lot, and on most days I don't break 2000-2200! I now have to find a way to eat that much more food if I want to start losing weight; I can only assume my body's been in long-term starvation mode. I honestly had no idea I was supposed to have a non-stop foodfest every day.

The next problem being: I am pretty poor, and don't/can't buy my own food (living at home still)... how the heck do you people eat so much?!

This is a sample day I cooked up at 2400 calories, which still isn't gonna do it!

730 - shredded wheat, 2 eggs & Shake w/creatine - 600
1030 - protein bar - 320
130 - chicken sandwich - 300
430 - 2 slice wheat bread w/1 tbs peanut butter - 340
530 - protein shake w/creatine - 215
630 - Purdue breaded chicken breasts - 480
900 - tuna - 175

I am just sitting here laughing at the fact that I need to eat even more than that to safely lose weight and not muscle. It's kinda discouraging really. :d_frown:

It differs by person..I personally don't put much stock in those equasions, they give you a good IDEA but they arent FACT, so don't take them that way...I would recommend eating no less than 2150calories, and it'd probably be better to eat a little more than that (lots of people think multiplying weight times 12 is a good indicator, I personally think times 10 has helped me the most) and it seems like you're on the right track at about 2500 cal. per day...that BMR stuff takes your workout in to account quite a bit, and I would recommend (although each person is different) that you stay about where you're at...your diet looks fine, and as long as its working for you and you're not plateaued or gaining fat you're probably ok.

For kicks, I decided to do the whome BMR formula dealie from the Fat Loss Nutrition document over on the Nutrition forum...




i have the same problem i must eat 3900 cals to maintain and 2900 to lose a pound, i'll start tomorrow with 2900 cals and see what hapens, i'll maintain the same diet but increasing quantities :eat: thats a lot of food to eat!

protein shakes w/creatine and protein bar can be expensive if you eat big quantities every day, you can replace it by natural foods.

im 6'4, 202lbs, and eat 2000-2100cal's a day, getting good results, it really differs from person to person
you'll find that its more important to have the right foods, in the right amounts, at the right time, than have a cirtain level of calories! of course, there is a minimum that you should eat, but if you are being successful with that diet, stick to it

730 - shredded wheat, 2 eggs & Shake w/creatine - 600
1030 - protein bar - 320
130 - chicken sandwich - 300
430 - 2 slice wheat bread w/1 tbs peanut butter - 340
530 - protein shake w/creatine - 215
630 - Purdue breaded chicken breasts - 480
900 - tuna - 175



Don't you eat any fruits and vegetables? Not that they are going to boost your calories much, but it sure looks like you are missing out on important nutrients. You take a multivitamin?