Step 1: Estimate
your maintenance calorie needs with Alan Aragon's total energy expenditure equation.
Of course, your typical exercise level also affects how many
maintenance calories you need.
Not exact matches
Additionally, they
needed to overreach the daily
maintenance limit by around 40 % more
calories.
Nevertheless, if you want to put on more muscle, you have to eat more
calories than the amount
needed for
maintenance.
You will
need to calculate your daily caloric
maintenance number and then add 400
calories to that if you want to put on more muscle.
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.
e.g. a 30 - year - old female measuring 167 cm tall and weighing 54.5 kg would compute 655 + 523 + 302 — 141 to get a
maintenance level daily
calorie need of 1,339, or 5,624 kJ, per day (multiply
calories by 4.2 to convert to kJ lingo).
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.
Macronutrients are important, but it's useful to know that you'll always gain weight roughly in proportion to how many
calories you eat over your
maintenance needs — regardless of which macronutrient they come from.
The other group stuck to a daily
calorie deficit of 30 percent below their
maintenance needs.
Calculate what your
maintenance caloric daily
needs are and then eat about 500
calories less.
If you want to lose fat, you have to give your body less
calories than it
needs, ideally about 500
calories below
maintenance level each day.
This is your new
maintenance level and is the new number of
calories you'll
need to consume daily to prevent yourself from both gaining weight and losing anymore weight.
Well, let's say for example that the number of
calories you
need to consume per day to lose weight is 2500 (500 below
maintenance).
He had participants consume 800
calories of protein over their
maintenance needs and found, «consuming a hypercaloric high protein diet does not result in an increase in body fat».
Did your nutritionist say you
need to eat 1500
calories per day for
maintenance or weight loss?
Discover how to work out the amount of
calories you
need for weight loss and weight
maintenance, based upon your desired weight and activity levels.
Just a few hundred
calories above your
maintenance needs, combined with strength training, can allow your body to put on more muscle mass than eating to
maintenance alone.
No
need to calculate the
calories in your
maintenance, then simply calculate your approximate additional energy expenditure through activity and take in more food to compensate - in a ratio of roughly 9:1 carbohydrates to protein.
I've been
calorie restricted for gut healing protocols and I've been able to maintain my muscle almost like I never dipped below my
maintenance caloric
needs.
And
calorie restriction (below what you
need for long term
maintenance) is only a short term solution.
Understanding and tracking your
maintenance calories requires a calculation here and there, but once you've got the math out of the way, you can focus on what your body
needs to meet your weight loss goals.
The energy your body
needs to do all of these things is known as
maintenance calories, or total daily energy expenditure (TDEE).
If you have a 2500
calorie daily
maintenance level, and you want to drop 3 lbs of fat per week withe diet alone, you'd
need a huge daily deficit of 1500
calories, which would equate to eating 1000
calories per day.
Using an athlete's body weight can help estimate his
calories needs for healthy weight
maintenance and optimal performance.
You
need to consume approximately 500
calories less than what your body burns (
maintenance amount) as if you do not create a caloric deficit, no matter what you do, you will not lose fat!
We would make one group eat above their
calorie needs, and the other group eat at
maintenance.
You learned that a «caloric surplus» means eating more
calories than your body
needs, which means you
need to be above your
calorie maintenance level.
Then, you used that information to adjust your estimated
calorie maintenance level and figure out exactly how many
calories you
need to eat per day to build muscle (or just gain weight in general).
Calorie deficits only
need to be 10 - 20 percent lower than your
maintenance calories to be effective.
Even if you don't
need the extra protein to help maintain muscle mass while you're eating at
maintenance, it can help you burn around 80 — 100
calories more per day, which, in some cases, is enough to help offset the drop in resting metabolic rate caused by dieting.
Reducing
calories by 15 - 20 % below your daily
calorie maintenance needs is a useful start.
That would mean your
maintenance calories are 950 / day, and you would
need to eat 450 cals / day to lose 1 pound a week.
I think my
maintenance calories is at least 2500
calories per day which mean I
need to drop down to 2000.
For gaining muscle and losing fat, you really just
need to eat at your
maintenance or maybe 100
calorie above your
maintenance and make sure you are taking in enough protein.
So if you're on a deficit day you eat less
calories than your resting metabolic rate requires (the
calories your body
needs to function) and on a
maintenance day you eat the actual amount of
calories your body
needs.
Macronutrient adherence can be a bit less strict during this time — staying within your target
maintenance calories is crucial, and it's important to more or less hit your protein
needs, but the remaining
calories can be split amongst carbs and fat as you see fit, and if you're a little low on protein here or there it's not as important as during the «on» portion of your prep.
So the same whole plant foods that give sufficient protein when
calories are at a weight
maintenance level give the additional protein
needed to build muscle when caloric
need increases.
The Dietary Guidelines for Americans 2010 suggests moderately active women
need 1,800 to 2,200
calories, while moderately active men generally require 2,200 to 2,800
calories a day for healthy weight
maintenance.
Coming from someone who has also lost 70 lb I imagine that you've been on a low
calorie diet for a long time (say 3 year) and we may
need bite the bullet and eat at
maintenance calorie for a while (maybe 2 weeks?).
If your caloric
maintenance is 3000 you must eat around 500 less which would mean that if you
need 2500
calories a day, around 1900
calories must come from fats!
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 you don't know your
maintenance calorie level already, then I recommend using this simple calculation to estimate how many
calories you
need to build muscle:
On the other hand, since a percentage based deficit relies on each person's own
calorie maintenance level to set the amount, the deficit created will be in direct proportion to the amount of weight that
needs to be lost by each individual person, and the means the rate at which they lose weight will be in direct proportion as well.
At the end of your diet, you are basically eating only a few hundred
calories below your
maintenance needs.
If you want to gain 1 pound in one week, you
need to add 500
calories per day to your
maintenance calorie level.
To clarify: If you calculate your
maintenance calories to be roughly 2000
calories / day, then in order to gain weight you'll
need to end up with a caloric intake of over 2000 at the end of your day.
On days you lift, you'll eat at
maintenance calories, which is the amount of
calories you
need to maintain your current body weight.
The thing is, in order to do any of these things, you first
need to figure out what your
calorie maintenance level is so you know exactly what it is you
need to be above, below or even with.