How many calories a day for cutting?
- Thread starter fitwes16
- Start date
And what are we talking for activity level?
I think you might preserve more muscle with a higher daily caloric intake ...
I plugged your stats into a few different equations:
First Harris-Benedict gives you a BMR of 1964.8 kcal/day, with a moderate activity level, your energy requirement would be 3340 to maintain weight.
Second, the newer DRI Recommendations for Energy Estimation give you 3410 to maintain weight at an active activity level.
Shaving 500 calories off of either of those per day(your activity is already factored in), will cut 3500 kcal, or a lb/week. Anymore than that, and you're starting to play around with muscle loss. If preserving muscle isn't a big deal for you, then 2300 is the absolute lowest I'd go.
Last, Julie Burns, dietician for the Chicago Bears and other teams, , has a simple formula of 16 - 17 kcal/lb for cutting ... that puts you between 2944 and 3128.
I'd say about 2900 would be a good number to shoot for.
Good luck!
I plugged your stats into a few different equations:
First Harris-Benedict gives you a BMR of 1964.8 kcal/day, with a moderate activity level, your energy requirement would be 3340 to maintain weight.
Second, the newer DRI Recommendations for Energy Estimation give you 3410 to maintain weight at an active activity level.
Shaving 500 calories off of either of those per day(your activity is already factored in), will cut 3500 kcal, or a lb/week. Anymore than that, and you're starting to play around with muscle loss. If preserving muscle isn't a big deal for you, then 2300 is the absolute lowest I'd go.
Last, Julie Burns, dietician for the Chicago Bears and other teams, , has a simple formula of 16 - 17 kcal/lb for cutting ... that puts you between 2944 and 3128.
I'd say about 2900 would be a good number to shoot for.
Good luck!