Help with maintaining weight.

J

JRM

New member
Hi everyone,
I have gotten to the point on my weightloss where i don't really want to nor need to lose any more weight but im having a hard time trying to maintain my weight without a)gaining weight or b)losing weight. Im trying to figure out the correct amount of calories for me that i need daily to maintain but i keep getting wildly different figures. I was wondering if someone with experince can give me the correct info?

I am:

20, Male, 5"10, 140, Workout 3-5 times a week for an hour each time.

According to Caloriekings Nutrition and exercise manager for the info i imputed it says i need 2200cal to maintain my current weight, but then i tried Nutribase using the Harris-Benedict formula and it says i need 3062 cal a day to maintain, Those are two huge differences so im not quite sure which is correct. If i know for sure the closest i need i can most likley meet that number but 3062 seems way to high and i think if i eat that many i would most likely gain.

Thanks for any advice!
 
The truth is that everything is a SWAG at best. :)

Pick a number somewhere in between the two and see what happens. If you start to gain, cut back some. If you keep losing, add more.
 
Thanks for the reply, i also have another question if anyone could help right now my 7 day energy breakdow is 62% Carbs, 21% Protien, 17% fat. Is this a decent ammount? Today i had about 369g of carbs 82 which were from fiber and only 27g of fat, do these seem right?

Thanks!
 
Honestly the fat seems low. I would aim for 20% fat at a minimum. Your body needs healthy fats to function properly. There are a lot of vitamins and minerals that rely on good fats to be able to be digested and processed properly.

As far as protein, I'd say at a minimum you need to be getting the RDA which is 1g per every 2lbs of bodyweight. That's low for people who are exercising however. If you work out regularly, you could aim for 1g or more per 1lb of bodyweight.
 
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