finding maintenance calories

[avgsub5human]

what is the best method to find out? I do get that trial and error weighting urself every week works but maybe there's a faster way to it. All these online calculator shits seem to be abit ridiculous

 

[ce10098]

Calorie Calculator

This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. Learn the kinds of calories and their effects.

www.calculator.net

 

[avgsub5human]

Calorie Calculator

This calorie calculator estimates the number of calories needed each day to maintain, lose, or gain weight. Learn the kinds of calories and their effects.

www.calculator.net

Brah 2800 calories for a guy studying online is it really legit? I workout about 6 times a week though. I'm 183 92-93kg 20%bf about. I thought my maintenance is more like 2500 since I rot when im not at the gym

 

[ce10098]

Brah 2800 calories for a guy studying online is it really legit? I workout about 6 times a week though. I'm 183 92-93kg 20%bf about. I thought my maintenance is more like 2500 since I rot when im not at the gym

adjust the activity level or just look at other websites for a second opinion. just look up "calorie calculator"

 

[BedSleeper12]

what is the best method to find out? I do get that trial and error weighting urself every week works but maybe there's a faster way to it. All these online calculator shits seem to be abit ridiculous

easiest way tht works for me is getting an inbody scan
usually gyms have one lying around
just measure in the morning before food
then monitor your calories intake and weight for 2 weeks or so

 

[gynogod]

Brah 2800 calories for a guy studying online is it really legit? I workout about 6 times a week though. I'm 183 92-93kg 20%bf about. I thought my maintenance is more like 2500 since I rot when im not at the

that gives u an ffmi of 22.5 are u really that muscular?

 

[avgsub5human]

that gives u an ffmi of 22.5 are u really that muscular?

well its p hard to know bf% to be fair but I do have visible obliques and upper abs but might aswell be abit higher bf%

 

[HXTRED999]

It's chatgpt/ claude or gemini.

Just give the AI a really descriptive breakdown of you, your lifestyle, your training, etc and it will give you pretty good estimates. But remember - it's an estimate. Better than these online calculators, but still estimates.

So here's how to prompt it:

Hey, I want you to analyse the maintenance calories and macros for this person:
Gender - state gender
Age - state age
Training - be very descriptive here. What's your split, are you training for hypertrophy or for strength, include the exercises, reps sets and rest. Mention if you do cardio and what intensity.
Lifestyle - tell him what you do? Student/ studies a lot/ a little/ work a job/ physical or office or clerk/ etc.
Other - tell it if you have any medical conditions such as thyroid illnesses or Chron disease , etc ; tell it if your sleep sucks, if you have bloodwork done recently, show it to the chatbot


Hope this helps. If you want to cut just find a way to reduce the maintenance calories it gives you by 500-700.

 

[avgsub5human]

It's chatgpt/ claude or gemini.

Just give the AI a really descriptive breakdown of you, your lifestyle, your training, etc and it will give you pretty good estimates. But remember - it's an estimate. Better than these online calculators, but still estimates.

So here's how to prompt it:

Hey, I want you to analyse the maintenance calories and macros for this person:
Gender - state gender
Age - state age
Training - be very descriptive here. What's your split, are you training for hypertrophy or for strength, include the exercises, reps sets and rest. Mention if you do cardio and what intensity.
Lifestyle - tell him what you do? Student/ studies a lot/ a little/ work a job/ physical or office or clerk/ etc.
Other - tell it if you have any medical conditions such as thyroid illnesses or Chron disease , etc ; tell it if your sleep sucks, if you have bloodwork done recently, show it to the chatbot


Hope this helps. If you want to cut just find a way to reduce the maintenance calories it gives you by 500-700.

Dope, I tried it but it's still quite high about 2800-2900 calories but that maybe is my maintenance afterall. However it does say that my sessions burn about 500-600 calories included my 15 min treadmill after each session, does resistance training really burn like 400-500 calories per sesh? seems abit high. I might be wrong tho. my spit is ppl x u/l arms+abs

 

[avgsub5human]

But everything seems to be pointing to at least 2500+ calories for maintenance so sub 2300-2200 calories which I'm doing rn should be enough for a slow cut

 

[HXTRED999]

Dope, I tried it but it's still quite high about 2800-2900 calories but that maybe is my maintenance afterall. However it does say that my sessions burn about 500-600 calories included my 15 min treadmill after each session, does resistance training really burn like 400-500 calories per sesh? seems abit high. I might be wrong tho. my spit is ppl x u/l arms+abs

Resistance training does not burn 400 cal unless you spend 3 hours doing it with high intensity. In reality you probably burn 150 to 200 cals during your training sessions, if you train hard and move around during rest. Watch Greg Doucette or Athlean X on yt where they break down how much calories does a weight lifting workout burn on avarage.

If you are trying to cut (I assume that from you post) you should just do more zone 2 cardio (60-70% of your max heart rate) for longer (no more than 1 hour per day) and just do it long enough (1 month to 6 months depending on your body fat and Calories in vs calories out)

 

[avgsub5human]

Resistance training does not burn 400 cal unless you spend 3 hours doing it with high intensity. In reality you probably burn 150 to 200 cals during your training sessions, if you train hard and move around during rest. Watch Greg Doucette or Athlean X on yt where they break down how much calories does a weight lifting workout burn on avarage.

If you are trying to cut (I assume that from you post) you should just do more zone 2 cardio (60-70% of your max heart rate) for longer (no more than 1 hour per day) and just do it long enough (1 month to 6 months depending on your body fat and Calories in vs calories out)

thank you bro ill look into it,

id assume I burn prob just about 150 calories if not closer to 100, I go hard but I'm quite effective so it takes only about 45-60mins then I do 15-18 min incline to finish off the sesh which is another 200 calories about. So about 300 calories from the gym in total, maybe idk 100 calories just from daily semi walking from the gym and back JFL so thats 400. I'm guessing just to get me breathing is 2000 calories so idk is assuming 2500 calories is my maintenance so unrealistic?

 

[HXTRED999]

Resistance training does not burn 400 cal unless you spend 3 hours doing it with high intensity. In reality you probably burn 150 to 200 cals during your training sessions, if you train hard and move around during rest. Watch Greg Doucette or Athlean X on yt where they break down how much calories does a weight lifting workout burn on avarage.

If you are trying to cut (I assume that from you post) you should just do more zone 2 cardio (60-70% of your max heart rate) for longer (no more than 1 hour per day) and just do it long enough (1 month to 6 months depending on your body fat and Calories in vs calories out

thank you bro ill look into it,

id assume I burn prob just about 150 calories if not closer to 100, I go hard but I'm quite effective so it takes only about 45-60mins then I do 15-18 min incline to finish off the sesh which is another 200 calories about. So about 300 calories from the gym in total, maybe idk 100 calories just from daily semi walking from the gym and back JFL so thats 400. I'm guessing just to get me breathing is 2000 calories so idk is assuming 2500 calories is my maintenance so unrealistic?

I can't tell you unless you share the details I instructed to be shared with the prompt. Also the AI probably got it more right than I or whoever else will. So trust it. Just go on 500 cal deficit from the number it gave you. Also try to progressively overload your zone 2 cardio session with duration (no more than 1 hour per day) and ever so slightly with intensity (if you go zone 3, 4 or 5 you will get sore, tired and won't be able to recover properly and you will give up eventually - so it's better to just stay at zone 2 for losing weight)

 

[tes12]

Multiply your weight by 15

 

[nmltan5]

Honestly, the best way is really to do trial and error. For example, use an online calculator to give a rough estimation on how much your maintenance “should be.” Then play around with that number. Say that the number given is 2500 calories, for the next few weeks, play around subtracting 100-200 calories and see if your weight maintains from the start, or if it increase or decrease then adjust from there.

 

[KindMaster1]

Brah 2800 calories for a guy studying online is it really legit? I workout about 6 times a week though. I'm 183 92-93kg 20%bf about. I thought my maintenance is more like 2500 since I rot when im not at the gym

This is legit because you are obese.
For this average height you need 70kg to have a leanmaxxed face with facial bones andthinned nose.

I am similar average height, 85kg, carnivore with no carb fat molecules, and I look like a pig.

Activity level is more about whether you have a slave job or not I think

 

[avgsub5human]

This is legit because you are obese.
For this average height you need 70kg to have a leanmaxxed face with facial bones andthinned nose.

I am similar average height, 85kg, carnivore with no carb fat molecules, and I look like a pig.

Activity level is more about whether you have a slave job or not I think

maybe u need to recomp into muscle then? Id think 80-85kg would be quite lean if u are semi muscular at 183 since muscle weights more u can get away w it

 

[avgsub5human]

or tbf maybe lean lean is that low

 

[KindMaster1]

maybe u need to recomp into muscle then? Id think 80-85kg would be quite lean if u are semi muscular at 183 since muscle weights more u can get away w it

Muscles will give you loose skin everywhere when you stop exercising

Exercising is ageing, stealing your youthfulness, because it is chronic stress with cortisol and nutrient stealing and testosterone stealing, for repair

I do 0 exercise and I travelled cities to acquire a non physical no qualifications job

'Getting away with' means desire to eat. Eating spikes insulin and divides cells, unless we talking pure fat, so you age with every eating, we need to eat less

 

[KindMaster1]

or tbf maybe lean lean is that low

These calorie cravings are only for the exact time you are obese, when you would be normal weight your craving would be normal, low.

If you are around puberty then it is different, you crave for nutrients. Eat liver and testicles then, plus 0 grains for no antinutrients. With liver you can compensate for calorie deficit interfering with hormones