If you don't want to calculate anything and only want a more or less rough estimate you can follow the suggestions for
daily calorie intake below:
Not exact matches
I watch my fat
intake and keep it
below 10 % of my
daily calories (2100 +
calories a day = 210
calories or less in fats).
If you don't consume enough protein and enough
calories, your body will cannibalize your muscles — a good safe limit is not to reduce your
calories by more than 20 %
below your TDEE (Total
Daily Energy Expenditure), to find a muscle - safe caloric
intake for dieting please use my
calorie calculator.
Below, you will read about 2 simple guidelines that would be perfect for people who have been doing structured workouts and who have a good idea of their
daily calorie intake.
On earlier days, an average
daily calorie intake can dip
below 800
calories for many dieters.
If you don't consume enough protein and enough
calories, your body will cannibalize your muscles — a good safe limit is not to reduce your
calories by more than 20 %
below your TDEE (Total
Daily Energy Expenditure), to find a muscle - safe caloric
intake for dieting please use my
calorie calculator.Proper nutrition while dieting is key to insuring you don't lose muscle mass.
I was an avid runner, and between running 3 to 7 miles
daily and religiously maintaining a
daily calorie intake of 1200
calories or fewer, I couldn't get my weight
below 165.
Once you've established your
daily maintenance level of
calories, reduce your food
intake so that you are 500
calories below maintenance.
Using this approach (with our above example), the
daily average would be around 2,000
calories, but on training days, the
intake would be above 2,000
calories and on rest days, the
intake would be
below 2,000
calories.
Then, once again, multiply your BMR by the appropriate activity level
below to find your
calorie maintenance level, and subtract 500 from that figure to get your total
daily calorie intake for fat loss:
When setting your
daily calorie intake goal, do not go
below 1,800
calories if you are a male or 1,200
calories if you are a female.
The chart
below shows the % of the
Daily Recommended
intake for the various nutrients that were not meeting the DRI in the baseline scenario per 2000
calories achieved.