Daily Calories ???

Question

I'm on a low carb high protein diet. I exercise daily either by weight lifting or by doing cardio. My goals are to lose weight, increase my strength and build a harder physique. How may CALORIES should I be in taking daily? - -

Answer 1

I'm not sure, OMG I love your name -Fabiano! I possible may name my kid Fabian if I ever have any in the years to come!

Answer 2

There are equations that can give you a ROUGH ESTIMATE of the caloric deficit you need in order to lose weight.

Begin by calculating your RMR (resting metabolic rate):

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches) - ( 4.7 x age in years )


Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Then calculate your active metabolic rate by multiplying the RMR by the appropriate exercise factor below:

If you are sedentary (little or no exercise): Multiply BMR x 1.2
If you are lightly active (light exercise/work 1-3 days per week): Multiply BMR x 1.375
If you are moderately active (moderate exercise/work 3-5 days per week): Multiply BMR x 1.55
If you are very active (hard exercise/work 6-7 days a week): Multiply BMR x 1.725
If you are extra active (very hard exercise/work 6-7 days a week): Multiply BMR x 1.9

The answer you get is your approximate daily calorie expenditure. Let's say you got 2700. Now if you want to lose 1 pound per week, you need to create a deficit of 500 calories/day. A pound is 3500 calories, so 500 calories/day x 7 days is 3500 or 1 pound. To increase the rate of weight loss, increase the caloric deficit and/or the activity level.

Answer 3

I would just drink A LOT OF WATER EVERYDAY, and eat fruits and veggies 4 to 7 meals per day. I would stay away from chemicals especially when they are not approved by FDA, nor has any written medical journal record on their study and research.

Answer 4

Depends on how much you weigh - use this to calculate your caloric needs:
http://www.magnetic-diet.com/calc/daily_calorie_calculator.htm