Caloric Estimates for Maintaining/Losing/Gaining Body Mass

[abracadabra1]

I'm designing a program to put on some more solid mass. I'm a little guy:
64"
132lbs
28" waist
19 yrs old (active lifestyle)

For supplementation I'll be using RECOUP by Dymatize as a meal replacement type drink, ISO-90 by Dymatize as a protein supplement, Celltech by Nitrotech as a postworkout recovery drink, and some vitamins. I've been lifting for many years now, but have yet to get real serious about it. Well, that time has now come.
My bench is maxed around 170-180 and squats around 190-200.

I've tried to find a good site that can five me a good estimate of how many calories I need to sustain my current body mass, but am unable to find (what I think to be) an accurate figure.


http://www.weight-loss-i.com/calorie-needs.htm says I need 2471 calories just to maintain my body weight, but that seems very wrong. With a 40/30/30 diet that leaves me needing to ingest 280g carbs, 210g protein, 93g fat on a daily basis.

Does anyone know a site that can give me a more accurate figure? Or do I need to stop denying the fact that I've been malnourished for many years now.

Thanks.

Also, if you have any tips/suggestions I would appreciate them greatly.

 

[konichiwa]

go see a personal trainer or nutritionist, if only for a screening...

 

[abracadabra1]

Well that's not exactly an option around here. Anyone with a good link or two?

 

[Chaotic42]

Want some of my mass?

Heck, I'm trying to *lose* 70 pounds.

Edit: It says I need 3082 calories to maintain my weight.

Hmmm...

 

[0roo0roo]

says 2613 cals to maintain 165LB..lol thats crazy talk! i'm sure i'd be gaining a ton... i don't eat that much on average and i'm not wasting away at all. if this site wasn't full of it, america wouldn't be fat i converted fat weight to muscle weight through exersize

my suggestion to u is to simply eat balanced meals if that doesn't help, nothing will. unless your going on a full on body building work out regimen, no way u need protien suppliments and sh*t, well, of course it helps the snake oil sales men and ur testosterone addled mind. no super juice besides steriods is going to make you buff. drinking protien shakes might make you feel more macho! i guess its kinda like putting wings on front wheel drive cars...

 

[zer0burn]

general rule Ive heard is

10-12* body weight to lose weight 132*11=1452 calories a day

16-17* body weight to maintain weight=16*132=2112 calories a day

20-25* body weight for bulking=22*132=2904 calories a day

 

[akodi]

5'4" 132lbs 28" waist. hmm...something doesn't add up.

 

[0roo0roo]

cuz he said 6'4''

 

[Rudee]

Ideal weight x 10 for weightlosss
Desired weight x 15 for weightgain

Example: If you currently weight 230 pounds and your ideal weight is 190. 190 x 10 = 1900 calories. If you're underweight and desire to be 200lbs. 200 x 15 = 3000 calories.

 

[Rudee]

Originally posted by: 0roo0roo
cuz he said 6'4''

Um hello.... he said 64" which is 5'4"

 

[0roo0roo]

hm ok... i thought he said he was super skinny, so i took it as a typo guess not.

 

[Rudee]

Originally posted by: 0roo0roo
hm ok... i thought he said he was super skinny, so i took it as a typo guess not.

If the dude was 132 lbs at 6'4" I would recommend he immediately check himself into a hospital. If you've ever seen those before and after pics in Muscle magazines, if the dude added another 10 pounds, he just might make the "before" picture.

 

[RagingBITCH]

Damn I think I'm way overeating then. I'm about 180, trying to bulk up now - I'm eating about 3500 a day.

 

[akodi]

main thing is to monitor where the calories are coming from (eating clean), because eating things that are oily/sweet will give you bad weight gain, to tell you the truth its hard to gain lbm (lean body mass).

 

[rutchtkim]

your not taking in enough calories. most body builders have a tough time gaining body mass because they fail to eat enough meals (5-7 times per day). I intake around 6000 calories per day because I burn alot of calories per day at the gym. If you burn more calories than you intake, you will lose weight. Take in alot more calories and you will probably maintain your current weight. goto forum.bodybuilding.com

 

[Cooljt1]

what is some good stuff to eat to load up on calories? besides going to jack in the box and getting their ultimate cheeseburger which is like 1000 calories.

 

[rutchtkim]

Originally posted by: Cooljt1
what is some good stuff to eat to load up on calories? besides going to jack in the box and getting their ultimate cheeseburger which is like 1000 calories.

If you cant find time to eat 5-7 times per day, consider high calorie weight gaining supplements. I drink 2 shakes per day and get about 1200 calories per shake. Look up weight gainer at netrition.com or at your preferred store.

 

[akodi]

cheeseburger = path to becoming a lardo
pb&j sandwiches simple snack but the calories add up
tuna sandwiches good source of protein can't find more anywhere else (other than supplements/shakes)
chicken and vegetables
rice = a good source of calories (surprisingly it has a lot per cup)
oatmeal is pretty darn filling and has a good amount of calories
cottage cheese - not much in the calorie department but contains casien (slow digesting protein) which will be key to cutting after bulking

 

[silverpig]

If in doubt, rub it on a piece of paper. If it goes transparent, it's your window to weight gain!

 

[EmperorIQ]

i say you should pack on 4000-5000 calories a day if you want to build up, lotsa rice (carbs);

the 4000-5000 was a joke, but i read it off of a webpage that someone linked here about that one dude who has 25 inch arms and he said he eats 4k of calories a day. I knew a personal trainer that used to be skinny, really skinny, and now he's really big, he doesn't look like himself in his driver's license. He said that everyday he'd always go and eat orange chicken, and just kept on forcinghimself to eat and eat and eat.

 

[Jeff7181]

It doesn't make sense that your current weight has anything to do with how many calories you need to consume to maintain that weight. I mean, if I only burn 2000 calories a day, I only burn 2000 calories a day, whether I'm 100 lbs or 300 lbs... if I consume 2100 calories per day I'm going to gain weight if I only burn 2000... if I consume 1900, I'll lose weight.

 

[Squisher]

abracadabra1,what makes you think this amount is wrong?

 

[abracadabra1]

I know the value is incorrect (at least for my body type) because I consume around 400 calories less than indicated, am extremely active (and I used light activity at the webpage), and have maintained my body weight for months now. If I was undereating, I would therefore be losing ~1lb/week (~500calories/day; 3500calories/week; 1lb/3500calories).

 

[rh71]

From an old linked website, I gathered the following which will help me gain weight... they also mention 6 small meals a day. I'm 5'10.5" @ 150lbs.


Daily:
3750 calories
600g of carbs
225g of protein
40g of fat calories

 

[akodi]

one question, what's your body fat %. that's the first step in setting up a diet for yourself.