How many Calories should I be eating a day ?? I'm 47yrs old 204lbs. and 5'9"

My weight is bouncing all over the place I guess it could be the creatine I'm taking after my lifting workout..
I'm working out
Mon. weights w/ 15min treadmill before and after 65-70%
Tue. 60min cardio 65-70%
Wed. same as mon. except different body parts
Thurs same as tue
Fri . same as mon-wed. except different body parts
Sat 60-90 min cardio

Weight days I drink a 39g Protein , 370 cals, 30 carb, creatine 10g and dextrose 40g, shake after workout
Cardio only days 25g protein 240 cals, 4 carbs shake after about hour after finishing..

Trying to eat cleanly 2000 cal a day in 5-6 meals but I avg. 1700-2000 cal.

Why is my weight boncing around?? one day 204 ..another day 207...205. what gives ??

Thanks in advance

Yes, the creatine is probably the cause of the weight fluctuations.

To accurately determine your calories, figure out your Basal Metabolic Rate using this BMR calculator (http://www.bmi-calculator.net/bmr-calculator/). Once you have that number, use the Harris Benedict equation (http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/) to determine your daily maintenance calorie needs. (I'd say you're a Level 3, or BMR x 1.55.) Reducing THAT number by 15-20% is a good place to start.

:gl:

I come up with 2300 cals I should be eating ? so I'm eating normally about 1800 which is more like 40% of the BMR x 1.55 = 2950
Bad or good ?? I find it hard to eat 2000 cals. How do you guys do it without taking your fat over 100g a day.. because thats what I avg. at 1800 cals.
Help :confused:

My fitday avg. spec's for the week are
41% Protein
48% Fat
11% carbs

I find it hard to eat 2000 cals. How do you guys do it without taking your fat over 100g a day.. because thats what I avg. at 1800 cals.
Help :confused:

My fitday avg. spec's for the week are
41% Protein
48% Fat
11% carbs

2000-2200 sounds about right to me. Take a look at some of my old food logs (http://forums.johnstonefitness.com/showthread.php?t=4557&page=4) to get an idea. I would eat around 1900-2300 per day and rarely went above 50 grams. By looking at your weekly breakdowns, are you not eating as many carbs for a particular reason?

Jason

Old habit from my Atkins days :)

Old habit from my Atkins days :)

lol, I know what you mean. I lost 70lbs a few years back on Atkins and it definetely is a hard habit too break...but being a good Italian, I missed pasta way too much :)

Jason

yea I lost 38lbs last year from may to oct. got down to 182lbs.. but of course it wasn't a strong 182lbs.. but the holidays got me..I love candy :)
But now I've got a New drive I've never had before and going to the gym sure helps..

I've decided to cut cal's to 1600-1800 with 6 meals and cut the creatine and do a 1.5 hours cardio on cardio days

My main goal is weight loss and I must be building muscle faster then I'm burning fat.. ??

I've decided to cut cal's to 1600-1800 with 6 meals and cut the creatine and do a 1.5 hours cardio on cardio days

My main goal is weight loss and I must be building muscle faster then I'm burning fat.. ??

You weigh 205 lbs and you want to build muscle with 1600-1800 calories a day? Good luck!

It's not going to happen. You are free to do as you wish, but I can't imagine someone with your stats eating so little food each day. ESPECIALLY if you plan to do cardio for 90 mins and weight train. I personally think you need to consider eating about 2300-2500 calories a day to start. JMO, but going below 2000 calories a day will not help you achieve your goals the way you want to.

I understand ..I'm just stalled and I can't figure out how to start loosing again.. Any help would be appreciated!

You weigh 205 lbs and you want to build muscle with 1600-1800 calories a day? Good luck!

It's not going to happen. You are free to do as you wish, but I can't imagine someone with your stats eating so little food each day. ESPECIALLY if you plan to do cardio for 90 mins and weight train. I personally think you need to consider eating about 2300-2500 calories a day to start. JMO, but going below 2000 calories a day will not help you achieve your goals the way you want to.

Random Question..... Would this apply to a 205 pound woman as well? I only do 35-45 min. of cardio 4 days a week and circuits 2 days and have been eating an average of 1700 calories....

Sometimes it seems the more you learn, the more confusing it gets!

Yes I agree :) Carrie35.. I think with my age and no Thyroid (I take meds) that my metabolic rate is lower and stays lower then a guy in his twenties.. I really don't think my body burns as much as a normal guy at my age because of the lack of a thyroid .. The meds are never as good as mother natures:) I did really well on Atkins .. So I think I'm carb senitive.. also.. So I'll give my way a shot for a couple of weeks and see where I'm at.. I'll watch for lack of strength..and other signs I'm not getting enough food.. The bottom line is this.. Proof's in the pudding ;) I'll keep everyone posted on my results with my signature ...

Random Question..... Would this apply to a 205 pound woman as well? I only do 35-45 min. of cardio 4 days a week and circuits 2 days and have been eating an average of 1700 calories....

Sometimes it seems the more you learn, the more confusing it gets!

I recommend you follow the link Danny Noonan posted at the top of this thread and work out some numbers. I know women in general don't require as many calories as men, but it still may be low.