how many calories a day seems ideal?

[dick1121]

Tweeti am trying to lose as much bodyfat as possible in the shortest amount of time just like most everyone else. im 5'10 and around 185 lbs. im thinking im between 10 and 12% bodyfat. i take in around 180 grams of protein a day through basically myoplex, chicken, and tuna. i weight train 5 days a week for about 35 minutes. id say my intensity level during my training sessions is at an 8 out of 10. my question to you is what do you think the ideal number of calories should be that i take in for maximum fat loss while still maintaining a good amount of lean mass?

also keep in mind i work 6 to 8 hours a day at a retail store (which explains why almost half my foods are meal replacements. i am constantly standing or walking around the whole time.

you guys have a great thing going here with this board and i really appreciate any effort into my question. thank you!

[SUGARBABY]

TweetWhy are you trying to lean down?

I'll let the guys answer this one, but it will be hard to lean down with all the additives you get from meal replacement bars - the shakes aren't as bad, but if you want to lean down, natural foods are the best.

[Timma]

TweetIf you want to lean down, you need to change up your diet big time. And 180g of protein is not gonna help keep muscle while leaning out. I had a job like yours at one time and it is very difficult to have a good diet. I honestly don't think you will be able to diet right at your job.

[edvedr]

Tweetu can always eat properly no matter what u do. u just have to be creative and have the drive to stick with it cause its harder. one thing u said is u want to lean out as quickly but keep muscle. your gonna have to sacrifice one or the other. the quicker u lose the more muscle u will lose. you want to figure out your bmr and adjust your calories from that depending on how fast u wanna lose it. to maintain muscle but slowly lose fat i would go with a few hundred calories short of your bmr

[SMILEY FACE]

Tweetbro, i had a job like u , i used to be a manager at a retail store, and i used to walk up and down teh aisle for 6-8 hours a days.....
i would say, keep ur protein up/high, and keep what u are doing and INCREASE UR CARDIO... AND U SHOULD BE FINE

[dick1121]

Tweet

u can always eat properly no matter what u do. u just have to be creative and have the drive to stick with it cause its harder. one thing u said is u want to lean out as quickly but keep muscle. your gonna have to sacrifice one or the other. the quicker u lose the more muscle u will lose. you want to figure out your bmr and adjust your calories from that depending on how fast u wanna lose it. to maintain muscle but slowly lose fat i would go with a few hundred calories short of your bmr

what exactly is my bmr and how can i find it? thanks in advance

[edvedr]

Tweethttps://html.thewbalchannel.com/sh/id...s/bmrcalc.html


don't forget to take exercise into account. those calories burned get added to ur bmr

[Shock]

TweetOnce you know what your BMR is, as other have said, subtract calories. A common rule of thumb to remember is 3500kcal = 1lb fat. So if you were to consume 250kcal less than your BMR per day, you would theoretically lose 1/2lb a week. Or with subtracting 500kcal a day, this would result in 1lb weight loss a week. I would shoot for the 1/2lb a week to maintain as much lean muscle as possible.