calorie level for cutting

[Dr. Banner]

I’ve recently started working to lose some fat and become more muscular. I have a rotator cuff tear so I’m slowly working back on the weights. Right now I’m mainly hitting aerobics (45-60min 3-4x wk).

Anyway, I’m 5’10” and about 215lb and I have about 11-12% body fat. I’d like to cut down to about 7-8% bf.

I’m interested in 2 things: what are some good places for me to figure out what my total caloric intake should be (for maintenance), and what should be the amount I reduce from that maintenance number to begin cutting?

Any help is appreciated.

[Stupid Biotch]

If you're staying active by working out and/or doing cardio on a regular basis....I always make it simple by sticking to 10-12 calories per lb of bodyweight.

[Dr. Banner]

Thanks, SB. Do you think, if what you mention is a maintenance level, that I should cut about 500 calories off this level for cutting?

[71olds442]

in general, to lose 1lb of fat, you need to subtract 3500 calories below your BMR. 500 cals below your daily amount should result in 1lb of fatloss per week. this is a good number to follow