posted Fri, 12/16/2022 - 22:06
1205
Calculate Calories
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How do you work out your calories to lose weight or maintain etc.
I've used online calculators but they give various readings based on activity factor and I can't work that out, I'm mostly sat around apart from gym x3 days a week.
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REDACTED measure everything you eat. Once you know what you're eating, see if you gain weight, stay stable, or lose weight. You adjust accordingly once you've found your set up, i.e. the food that keeps you stabie with weight. Then you start decreasing or adjusting the macros
Living4ThePumpJust use a calculator with your data typed in and eat this amount for 2 weeks and take your weight daily. Then compare the averages of the 2 weeks and see how it changed. If you lost weight, you’re in a deficit. If you gained you’re in a surplus and if nothing changed you’re at maintenance. Depending on that you can add/cut calories to reach your goal.
DreamlordYes i add you can change macro during cut or building
DreamlordI think count calories is not thé best solution. Track your macro firstly and when you are on maintain diet , increase cardio or decrease your carbs on first Time and fat after.
OneinamillionI use the app "Cronometer" it's really good to calculate calories and it's very easy to use.
whynot_meThanks bro
TheFunOneI use this application called "Lose It" it's very good to calculate your calories
whynot_meThanks brother, i think i will try to use this app.
Living4ThePumpThere’s calculators online. Use that and eat these calories for 2-4 weeks, track bodyweight. Depending if your weight moves you can calculate your maintenance. I.e. 500g gain per week will mean you’re in a 500 cal surplus.
whynot_meYes I know, but I feel that online calculators are not very accurate.
Living4ThePumpIt’s only a starting point from where you need to adjust based on how your bodyweight changes.
whynot_meIt's true bro, it's just good to have a starting point.
There’s plenty of apps that will help you find your maintenance but one way to do it yourself is to track your weight (log your weight, same time, every day) and track your intake. Then you can take an average over the week and see if your weight is stable, increasing, or decreasing. You can use this method to find your maintenance and then increase or decrease calories depending on your goal. My maintenance is 2900 cals. So when I want to cut, I lower my intake by about 500 cals per day which gets me to about 1 pound of weight loss per week.
whynot_meThanks brother, I didn't know that I could calculate my calories that way, I'm going to try it