trustworthy calorie calculator

P

Proteinboy

2
after looking through the forum, i found a number of calorie calculators which all have produced different results.
one said my maintenace is 2444 while another said its 2800. im very parynoind about losing muscle...i would rather stay the same and keep gaining muscle bulking than get leaner but lose muscle. its a waste of work if i lose muscle or strength.
i will be doing HIIT 2 times a week with heavy weight training push/pull routine 3-4 times a week. should i eat around 2300 and just do the hiit hard and see if i can get results from that because i dont want to be taking in too little calories.

and whats a safe deficit of cals to eat in order to lose fat and keep muslce?
thanks
 
TBH its almost impossible to work out you caloreis,everything changes from day to day,your weight,activity levels,heat,cold,etc if you gain fat drop a few hundred cals if you lose to much up a few hundred cals.
 
well, you throw out all the calorie calculators, and actually track your food for 2 weeks, eating to find your maintenance intake.

once you find an intake that causes no weight change in two weeks, you add or remove 10-20% of your calories (for bulking, or fat reduction). 10-20% is a range you need to determine yourself, and is more accurate than 'cut by 500cals' that is often published as the amount you should cut or bulk with.

the only thing a calorie calculator can do is give a rough estimate...which you could use as a starting point for finding your maintenance calories...but that's about it.
 
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