How Many Calories are you Consuming a Day? Plus Macros.

[Mai72]

I'm 5'9 and weigh about 197lbs. I I go to the gym 6X a week. I would like to go down to about 190lbs. Maybe even 185lbs. I have a tummy that I'd like to get rid of. I engage in a traditional bodybuilding weight regimen, with 2 sessions of HIIT on Wed and Sat. Sunday I have off.

My calories are abour 2700 per day. My macros are Carbs- 20%, Protein- 135g, Fat- 180g. Not Keto, but still low carb. I intermittent fast 5-6X a week. I'm doing the 16/8 and might tighten that up to 20/4 in the near future. I do drink green tea throughout the day.

Was thinking about lowering my calories to about 2200. Do I really need to consume 2700 calories? I'm able to get about 10-13k steps in perday, so I'm always burning calories.

What about you?

 

[[DHT]Osiris]

I don't usually track these things much, but just ran the numbers for a vaguely average day for me and the GF.
Breakfast - 1 egg, 2 slices bacon, 1/2 piece of keto 'breakfast bread'
540cal, 46g fat, 3g carb, 25 protein

Lunch - 1/4lb burger w/slice of cheese, martin's potato bun
510cal, 34g fat, 24g carb, 32g protein

Dinner - butter baked cod filet, misc carbless veggies
~300-400cal, 25g fat, 16g protein

Misc through day might include fat bombs, pork rinds, or some random cheeses/meats. Ran numbers for fat bombs just 'cause.
~300cal per, 32g fat, 1g carb, 3g protein, x2

Totals for hypothetical day:
~1950cal, 169g fat, 29g carb, 79g prot

Sometimes we might throw in a mixed drink or wine with calories but we're generally carbless when it comes to drinks (black coffee or w/heavy cream, lots of water, and distilled spirits).

The martin's bun would be an extravagance, we're usually under 20g of carbs. This still puts us at ~61% fat, ~10% carb, ~29% protein. Probably worth throwing a few fat bombs on there to push the fat percentage up.

5'9'', ~220lbs (and falling), and feeling great.

EDIT: Oh, and no appreciable exercise, unless I'm doing something outside on the property like chopping down a tree. We occasionally hit trails and stuff in the local area but nothing terrifically strenuous, on average I might get a half-mile walk a day going to and from our parking garage, completely non-strenuous though.

 

[nakedfrog]

"Fat bombs", what an appalling name (I had to look them up, they seem fine, just that name...)

 

[[DHT]Osiris]

"Fat bombs", what an appalling name (I had to look them up, they seem fine, just that name...)

Yeah, it requires a different mentality when it comes to fat They're like ambrosia to me, I could eat them for months at a time.

 

[mike8675309]

5'10", 204lbs, 51 year old male 2081calories 133g Protein, 231g Net Carbs 69g Fat which results in about a 1-2lb weight loss per week depending on the activity I have and how close I hit my macros. I generally have a 1.5hr lifting session 4 days a week, with two run sessions of 3 miles per week, and 2 sessions of bouldering.

 

[mike8675309]

Was thinking about lowering my calories to about 2200. Do I really need to consume 2700 calories? I'm able to get about 10-13k steps in perday, so I'm always burning calories.

Are you losing or gaining weight? I wouldn't cut calories if you are maintaining weight and don't want to start losing it.

 

[Mai72]

Are you losing or gaining weight? I wouldn't cut calories if you are maintaining weight and don't want to start losing it.

I weigh about 178. I'm 5'9. I'd like to lose a few pounds. Nothing drastic. Unlike the guidelines to what a 5'9 guy should weigh, I'd like to go to 190, maybe 185. The guidelines state that I'm overweight and should weigh 160. I've weighed 160 before and I looked sick. lol. Oh, I also average about 5k steps a day. ON good days, I'm over 10k. So, I'm always buring calories.

 

[mike8675309]

I weigh about 178. I'm 5'9. I'd like to lose a few pounds. Nothing drastic. Unlike the guidelines to what a 5'9 guy should weigh, I'd like to go to 190, maybe 185. The guidelines state that I'm overweight and should weigh 160. I've weighed 160 before and I looked sick. lol. Oh, I also average about 5k steps a day. ON good days, I'm over 10k. So, I'm always buring calories.

Without changing anything about your physical activity drop 500 calories from your daily diet and you'll start losing 1 to 2 lbs a week which is a nice healthy weight loss. Personally, if my target was 160 and I felt I look sick (that's a negative view of your self) at that weight and I was currently at 178, I would cut to 170 and then start bulking and adding a program of lifting weights to gain muscle mass. I would do that for 9 to 12 months trying to keep my weight gain under 25lbs overall. Then shred back down and see how I look. Do another cycle of bulking and shredding until I had the aesthetic look I was happy with. After a couple of years if you shred back down to 160 you'll be ripped as heck and in no way look sick.

 

[pauldun170]

Looks like you got a typo

Thursday 05/30/2019

I'm 5'9 and weigh about 197lbs. I would like to go down to about 190lbs. Maybe even 185lbs. I have a tummy that I'd like to get rid of

Thursday 06/03/2019

I weigh about 178. I'm 5'9. I'd like to lose a few pounds. Nothing drastic. Unlike the guidelines to what a 5'9 guy should weigh, I'd like to go to 190, maybe 185. The guidelines state that I'm overweight and should weigh 160. I've weighed 160 before and I looked sick. lol. Oh, I also average about 5k steps a day. ON good days, I'm over 10k. So, I'm always buring calories.

 

[BW86]

Currently @ 3200 kcal/day - shooting for a .5-1lb gain a week. 5'9 - 205lbs. So far so good. Gym=6x/week
Fat: 54g
Carbs: 439g
Protein: 240g

 

[deadlyapp]

Without logging my copious amount of veggies, I go between 2000-2200 calories a day in a 40% / 20 % / 40% split (P/F/C).

This puts me around 180 g protein, 40 g fat, 180g carbs.

Work out 5-6 days a week, generally only 1 hour crossfit sessions (usually consist of 15 mins of lifting, 15-25 mins of HIIT). 6' tall and around 185, 18.5% BF according to my BI scale.

With the above and staying strict, I lose 1-2 lb a week easily, however I generally will have some wine over the weekend which often cycles me back up.

Right now i'm on a down cycle after a weeklong vacation in Hawaii. I returned from that (May28) at 193.2 and am currently sitting 186.4. I'll plateau back out around 183.

 

[purbeast0]

I don't really keep track but if I had to ballpark it, I'd say that I get probably around 2500 calories a day. I get probably around 225-250 grams of protein a day and during the week I'm eating fairly low carb and probably eat like under 40g of net carbs a day, but the weekend comes around and that changes. I'm 5'11 around 195lbs-197lbs now. I'm just trying to stay lean now, not really gain or lose much at all right now. I want to start gaining weight a bit but I'm trying to make sure my shoulder pain is gone before I do that.

I lift 4x a week and am doing a body building routine and I do sets of 12 reps for pretty much all exercises right now.