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How Many Calories Should I Eat When Cutting

How Many Calories Should I Eat

How Many Calories a Day to Gain Muscle or Lose Weight?

Hi, before making my diet, i would like to know, how many calories should I eat per day considering i`m 190lbs and hiit cardio 8 times per week?I don`t mind losing some muscle, getting a low bf% is what i`m aiming for right now.

  • 01-10-2009, 05:49 AM#2
  • Losing muscle= increasing body fat %

    Founder of MMDELAD”Micros Matter Dont Eat Like A Dumba**” Does Not Count Macros Crew”Think in terms of limits and the result is limitationThink in terms of progress and the result is progression”my day: Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head

  • 01-10-2009, 05:52 AM#3
  • Rep Power: 233

    Originally Posted by PaulkiddHi, before making my diet, i would like to know, how many calories should I eat per day considering i`m 190lbs and hiit cardio 8 times per week?I don`t mind losing some muscle, getting a low bf% is what i`m aiming for right now. 1. Try this to get an estimate – 2. I hope that was a typo and that you aren’t doing “HIIT” 8 times a week. Any cardio 8 times a week is too much anyway.

  • 01-10-2009, 05:52 AM#4
  • Losing muscle= increasing body fat % well i just know, when you cut, you`re losing muscle.So i said its not a concern for me.What`s the best way to go at this?

  • 01-10-2009, 05:54 AM#5
  • Location: Moosup, Connecticut, United States
    Posts: 3,646
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  • 01-10-2009, 06:06 AM#6
  • 01-10-2009, 06:07 AM#7
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    How Many Calories Should You Eat For Lunch Or Dinner

    The number of calories you should eat for lunch or dinner varies based on many factors, including your personal preferences.

    For example, while some people may enjoy eating a large lunch and smaller dinner, others may decide to distribute their calorie intake more evenly.

    Therefore, because everyones needs and preferences are different, its best to find what works for you and stick to it when planning your meals.

    What If I Cut Too Many Calories

    Its always best to cut your calories gradually and in a manageable way.

    If you cut your calorie intake too much too quickly, you could find it difficult to keep up with the change, leading you to give up on your weight loss journey altogether.

    That isnt the only reason to reduce your calorie count gradually though, you may be surprised to learn that a drastic reduction could cause more harm than good.

    If you reduce your calories by too much at once, you may experience some nasty side effects, including:

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    How Many Calories Should I Cut To Lose Weight Calculator

    How Many Calories Should I Cut To Lose Weight Calculator? The number of calories you should eat or the exercises you should do to burn fat depends on your gender, weight, height and age. The best way to determine how many calories you should cut diet is by using a calorie burning calculator. I will write about it.

    How Many Calories To Lose Weight It Varies

    How Many Calories Should I Eat During Cutting Phase

    We used the calculator’s daily calorie intake result to chart the number of calories one would need to cut to lose the same amount of weight. The results are presented in number of calories to lose one pound per week. The calculations are specifically for an average 5 feet 8 inches tall 30-year old male, assuming he wants to lose 10 lbs over 8 weeks without changing his current exercise routine equivalent to “light exercise”. The weight range in the graph is from 130 lbs to 300 lbs . The data below are just a case study and not a general recommendation.

    You can clearly see why the 3,500 calories per week “rule” is not a good guide, at least in this particular instance since it applies only to a very narrow range of all possible cases – the graph is for a mildly obese person with the specified measurements. The range in this scenario spans from 1951 kCal to 4617 kCal to lose 1 lbs over 1 week: that’s 45% less calories to 32% more calories versus the “3,500 rule” in terms of reducing caloric input with the goal of reduction of body weight.

    Using a tool like the above calorie reduction calculator allows you to get a much more precise estimate of how many calories you need to eat in order to lose weight.

    Read Also: Calories Per Day To Gain Weight

    How Many Calories Should You Eat To Lose Weight

    The number of calories that you need to lose weight depends on several factors.

    To support sustainable weight loss, cut back on ultra-processed items like sugary beverages, ice cream, fast food, and high calorie snack foods. Furthermore, try increasing your physical activity.

    A dietitian can help you determine your calorie needs and an appropriate calorie goal to support weight loss.

    When To Be Eating

    When it comes to how often you should be eating, since you are going to have a much higher calorie intake, it is best to eat something every three or four hours. If you eat just three times a day, it can be hard to reach a calorie intake of 4000 calories, for example. So if you divide up your intake into six meals a day, youll feel energized after each one and your muscles will get a steady stream of nutrients.

    Try to eat at least 20-30 grams of protein at each of these meals, as well as some simple carbohydrates right before and after your training and workout sessions. This is the prime time for muscle growth, so you want to feed your body proper nourishment in the form of a high protein intake. About four hours after an intense workout, try to consume mostly unprocessed complex carbs. Here is a bulleted list of these key nutrient timing tips:

    • Eat every three or four hours, and aim for six small meals during the day
    • Try not to just cram your calories into three big meals to avoid feeling sluggish
    • Eat at least twenty grams of protein at each meal
    • Eat simple carbohydrates directly before and after your training sessions
    • Eat unprocessed complex carbs about four hours after an intense workout

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    How Many Calories For Breakfast

    Its important to eat at least 200 calories for breakfast and max out at around 400 calories. As the saying goes, breakfast is the most important meal of the day. It can help you be in a better mood on a full stomach, and it gives you the energy to tackle your day head-on.

    You may have also heard about the importance of eating a balanced breakfast. All the popular cereals, oatmeals, yogurts, and other products love to advertise their products in this way.

    Oatmeal and eggs are my go-to for a balanced breakfast but you can eat whatever nutritious meal you like.

    Check out some of our favorite recipes in this article on how to make healthy meals for your family.

    Be cautious of sugary cereals even though you may get the calories you need, youll consume much of your daily intake of sugar.

    Breakfast is one of the easiest meals to skip. In fact, most of my friends skip breakfast. If you get up too late before school or work, its easy to go through your morning routine without even thinking about eating. But you need some calories to keep your energy up throughout the day!

    Lean Body Mass Formula For Children

    How many CALORIES should I eat? Lose, gain, or maintain body weight!

    The Peters Formula:

    The author suggests that this formula is applicable for children aged 13-14 years old or younger. The formula is used to compute an eLBM based on an estimated extracellular volume as follows:

    eECV = 0.0215·W0.6469·H0.7236
    eLBM = 3.8·eECV

    In the formulas above, W is the body weight in kilogram and H is the body height in centimeter.

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    Will Cutting Calories Slow Down My Metabolism

    Cutting your calorie intake by a sensible amount shouldnt slow down your metabolism, but if you drastically cut calories you could be in for a surprise.

    If you consistently eat much less than your body needs, your metabolism can slow down which can stall weight loss.

    Its important to make sure youre eating enough food to nourish your body.

    Ideally, youll need to eat anywhere between 1,500-2,000kcal daily to lose weight and should not let your intake dip below 1200 calories a day often.

    Cutting Calories For Weight Loss This Is The Lowest You Should Go

    Diet trends may come and go, but one fact remains: The most scientifically proven method of weight loss is to reduce calories. What you may not realize, though, is that cutting your calories too low can actually be bad for your health and even derail your weight-loss goals.

    Video of the Day

    We investigate what the minimum calories really are and how to get the nutrients you need on a low-calorie diet.

    Recommended Reading: Slow Cooker Low Carb Recipes

    How Many Calories Do You Need

    Many people seek to lose weight, and often the easiest way to do this is to consume fewer calories each day. But how many calories does the body actually need in order to be healthy? This largely depends on the amount of physical activity a person performs each day, and regardless of this, is different for all people â there are many different factors involved, not all of which are well-understood or known.

    Some factors that influence the number of calories a person needs to remain healthy include age, weight, height, sex, levels of physical activity, and overall general health. For example, a physically active 25-year-old male that is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight while adult females need around 1,600-2,400 according to the U.S Department of Health.

    How Many Calories Do I Need

    How Many Calories Should I Eat When I

    According to the 2015-2020 Dietary Guidelines for Americans, the average adult woman needs between 1,800 and 2,400 calories a day , while the average adult male should get between 2,400 and 3,200 to maintain a healthy weight.


    The USDA has an easy-to-use table that can help you work out your own basic daily calorie needs. For a more detailed calculation and to tally your calories for weight loss, check out’s MyPlate app.

    A healthy rate of weight loss is 1 to 2 pounds per week, according to Harvard Health Publishing. Since a pound of fat equals about 3,500 calories, that means you’ll need to cut 500 to 1,000 calories from your daily intake and increase your activity level, per the USDA.

    Keep in mind that the speed of weight loss will slow after a few months, though.

    “By the end of a year, one would typically expect as much as 50 pounds of weight loss if someone actually reduces their calories by 500 a day,” says Michael Dansinger, MD, director of lifestyle coaching for diabetes weight loss at Tufts Medical Center, as well as nutrition doctor for NBC’s The Biggest Loser.

    Read more:5 Easy Ways to Cut 500 Calories From Your Daily Diet

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    Reduce Your Intake Of Refined Carbs And Ultra

    The term refined carbs refers to grains that have lost their bran and germ, including white bread, pasta, crackers, and white rice. It also includes sugar and other sweeteners.

    Refined grains typically lack fiber, which supports weight loss by decreasing your appetite and increasing feelings of fullness .

    Eating fewer carbs, including fewer refined carbs, may also promote weight loss by altering levels of specific hormones that regulate your appetite, such as peptide YY .

    While a low carb or ketogenic diet definitely isnt right for everyone, replacing refined carbs with a variety of nutrient-dense, fiber-rich carb sources such as whole grains, root vegetables, nuts, seeds, and legumes may be beneficial.

    Its also best to avoid ultra-processed foods, which include fast food, packaged snacks, candies, and sugary beverages. These items not only pack refined carbs but also preservatives, sugars, unhealthy fats, salt, and other ingredients you should limit in your diet.


    Eating more protein, exercising, staying hydrated, and limiting your intake of refined carbs and sugary beverages are a few simple ways to decrease your daily calorie intake.

    How Can I Lose My Stomach Fat

    Belly fat can be lost in a number of ways

  • Consume a sufficient amount of soluble fiber.
  • Avoid meals that contain trans fats.
  • Avoid excessive alcohol consumption. Make sure you eat enough of protein. Reduce your levels of stress.
  • Avoid consuming excessive amounts of sugary foods. Make use of aerobic exercise
  • Reduce your intake of carbohydrates, particularly processed carbohydrates.
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    How Much To Reduce Calories For Weight Loss

    Weight loss is about consuming fewer calories than you burn for energy, so cutting your calorie intake can cause weight loss.

    As we get our calories from the food that we eat, it makes sense to reduce our food intake to lose weight but exercise can also help as it burns off some of the calories youve eaten.

    A general rule of thumb for reducing calories for weight loss is to reduce your calorie intake to 500 fewer than the amount you burn every day.

    For example, if your body burns 2000 calories a day, reducing your intake to 1500 calories a day should result in a loss of around 1lb a week.

    This might seem like a slow weight loss, but its actually whats recommended by the NHS, as losing 1-2lbs a week is healthy and sustainable in the long term.

    Diet culture can often make it seem like were expected to lose large amounts of weight in a fairly short time but this isnt just unrealistic, it can be dangerous too.

    Our specialists recommend a slow and steady weight loss, which you can achieve by reducing your calories by 500 a day.

    This may seem like a lot, but it isnt considered a drastic change and you should still have more than enough calories for a healthy, balanced diet with a couple of treats along the way.

    How Did We Calculate Your Protein Intake

    How Many Calories Do We REALLY Need To EAT??? Cutting vs Bulking vs Maintenance!!!’s protein calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:

    Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161

    Then, this BMR count is multiplied, depending on your activity level:

    Sedentary = 1.2

    Also Check: How To Determine My Calorie Deficit

    Ways To Reduce Your Body Weight

    Weight loss is a complex topic since it is the intersection of biology, physics, psychology and others. Still, we can lay out some guiding principles based on sound logic and confirmed through numerous experiments.

    The first of these is the energy balance principle: the process of reducing body weight requires from us to expend more energy than we receive from food and beverages. If we fail to do so, the excess energy which cannot be disposed of is stored for future use, mostly as adipose tissue and fats. Thus, our first goal is to have a negative energy balance, an energy deficit between what we consume and what we expend.

    Going to the exercise option: most increases in physical activity, including micro-movements when otherwise sedentary, will contribute towards a greater energy expenditure and thus a possible reduction in weight loss. Most papers on the topic favor resistance training in particular. Physically active persons maintain a lighter and leaner body and a better health risk profile, sometimes even despite increased caloric intake. Keeping your physical activity high is also a way to slow down the weight gain observed as people get older, on average.

    How To Calculate Calorie Intake Based On Your Goals

    Calories refer to the amount of energy consumed through food and beverage consumption. Calorie sources include fat, carbohydrates, and protein. Any calories your body does not use are stored as fat and can be converted into energy.

    Understanding your recommended calorie intake can help you figure out how many calories you should be consuming:

    • Maintaining weight: To stay at your current weight, you must consume the same number of calories as you burn.
    • Losing weight: To lose weight, you must consume fewer calories or burn more calories. If you want to consume less throughout the day, you should eat at least 500 fewer calories a day, or 15%-20% less than your required intake. If you want to burn more calories while eating fewer calories, you should increase your physical activity.
    • Gaining weight: To gain weight, you must consume more calories than you burn. This should be accomplished by following a healthy but calorie-dense diet and exercising regularly.

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    Avoid Cutting Too Many Calories

    When you cut calories, your body will begin to fight to preserve your weight. It might seem frustrating, but the physiological defenses your body uses to slow down weight loss have evolved to help humans survive times of famine and prevent starvation. In todays world, this is less helpful for many people trying to lose weight.

    Cutting too many calories from the start of a weight-loss attempt can work against you by causing these evolutionary mechanisms to kick in. This includes hormonal adaptations such as a rise in the hormone ghrelin, which causes you to feel hungry and seek out food.

    You may also end up moving your body less due to reduced energy and feelings of fatigue when you dont eat enough to support activity. When this happens, you can end up burning fewer calories than you used to during the day, which causes your calorie deficit to shrink or even be eliminated, thereby slowing down or stalling weight loss.

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