If you don't know
your current calorie maintenance level, you can estimate it by using the same «Harris Benedict Formula» that I outlined in the previous post...
If your weight has been generally staying the same, then the amount of calories you're eating right now roughly represents
your current calorie maintenance level.
If you don't know
your current calorie maintenance level (the number of calories you require daily in order to maintain your current weight), you can estimate it by using one of the following options...
Not exact matches
Increase the total daily caloric intake back to your
current estimated caloric bodyweight
maintenance level, or the number of
calories you need to maintain your present body weight.
When you want to shed body fat, the most basic thing you need to do is create a caloric deficit, or eat fewer
calories than your
maintenance value, or the amount you need to consume to maintain your
current weight.
During a bulking regimen you will have your
calories above
maintenance (i.e.
calorie intake to maintain
current body weight), and you can't expect supplements to offset a bad diet.
To find out your
maintenance calorie level, just multiply your
current body weight in pounds by 14 and 17.
If you already know your
maintenance calorie intake (how many
calories you need to maintain your
current weight and muscle mass), then simply increase that by 300 - 500
calories per day.
Because your
calorie maintenance level already is how many
calories are needed for you to maintain your
current weight.
If that body fat was there from when you were bigger, try setting your
calories to
maintenance and continuing with your
current program.
On days you lift, you'll eat at
maintenance calories, which is the amount of
calories you need to maintain your
current body weight.
Your first step is to figure these numbers out, specifically your
maintenance calories, which is the amount of
calories you need to consume per day to maintain your
current weight.
The mathematics of
calorie balance are simple: To keep your weight at its
current level, you should remain at your daily caloric
maintenance level.
To lose weight, you need to create a
calorie deficit by reducing your
calories slightly below your
maintenance level (or keeping your
calories the same and increasing your activity above your
current level).