I try to stay around 1500 per day. Once a week I'll go as high a 2100. I listen to my body, but more important is what I'm eating. I'm trying to build muscle as well as lose pounds, so I keep my protein over 40% of my calories each day.
Wow, I eat a lot more than you guys. I can maintain my bodyweight (300lbs) on 5,000-5,500 calories/day. If I go much lower, I lose fat but also muscle and strength. I am trying to build muscle and lose fat now, which is extremely hard for me. I am about 12% fat now, which isn't bad for my weight, but that's 35-40lbs of fat on my body so I've got a fair cushion to lose. My goal is to keep at 300, but get fat percentage down to 8%, which means replacing 12 pounds or so of fat with muscle. It will probably take me a year to do this, but I'm a patient man!
Fitness Minutes: (5,130)
255 10/16/09 12:06 P
Sparkpeople has me in the 2140 - 2490 range, and I've been maintaining in the lower half of that range. I am doing the P90X program, though, and it recommends 3,000 calories per day for me.
Under the SP plan, I have not been losing the weight as fast as I think I should, and I've been pretty low on energy. I think my body may be rebelling against too low a calorie count, so this week I'm trying to stay in the 2400-2600 range. We'll see if that helps or hurts me. (I kind of think it's helping.)
SP has my range 1860-2210. I have some days I have difficulty reaching the 1860 and every once and a while I go over, but never by far. I agree that it depends on your body size, daily activity, and workot plan.
I'm probably eating around 3000 per day, but I'm only tracking carbs (under 100g/daily) and my bodyfat has been dropping fast for the past couple months. Down to 14%, from about 20 when I stopped calorie-restriction.
I'd been eating 1800-2200 kcal. for a YEAR and gained fat and got weaker! No more of that.
I'm glad somebody asked this question. Because if I put in my size and workout levels, the site tells me I need to be 2500-2700 to *lose* a pound or two per week. But I find if I go over 1800-2000, I gain weight. So I keep in in that range. It's good to see others in that range.
btw - I also agree that 1200 is too low for almost all men. I've seen several articles saying men need minimum 1800 cals to maintain healthy body function.
Fitness Minutes: (1,655)
8 10/8/09 12:15 P
Great post. I'd like to incorporate the Body for Life plan into my Spark approach. I spend about 1/2 of my time on the road, so the restricted Body for Life food plan can be very difficult to implement. However, it's still something I'd like to do. Just getting started with this, so building the basic habits of tracking and daily exercise are my first steps to lock in.
Fitness Minutes: (1,655)
8 10/8/09 12:11 P
2100 - 2400. Just getting started. Have a lot to lose. Have been focusing my big meal for the day at breakfast. Try to get in a big salad for lunch and keep dinner as a smaller meal -- with a little room left over for a snack in the evening. I love how the point system here focuses on rewarding cardio-vascular exercise. I really think simple discipline in tracking the ingest of healthy foods and then getting in lots of cardio is key. I am only trying to lose 1 pound per week. I am tired of yo-yo dieting and want to make a strong lifestyle change. Love this website -- it blows away WeightWatchers online -- far more complete and fun to use.
Fitness Minutes: (12,713)
4,110 10/8/09 11:48 A
I realized I said 1300-1400, I meant 1400-1500. Sorry.
Fitness Minutes: (12,713)
4,110 10/8/09 8:43 A
Between 1300-1400. I'm 6'0. I know most think this is low, but I've been steadily losing and I feel fine. No "starvation mode" here. heheh.
I've been at this calorie level for months and find it pretty easy to maintain. I only go over on beer days (which is Friday). With an occasional unscheduled slip up from time to time.
I do plan going to gradually stepping up to 1800-2000 once I hit my goal weight. I'll probably go up 100 cals per month and see how it affects my keeping it off.
I am just trying to lose a couple more lbs and then maintain, so I am up to 2000-2400. In the past I have been on diets for the better part of my life and tried the very low calories route. Besides being next to impossible to maintain, it also causes your body to work against you. I found eating more calories more often then not actually increased my weight loss by not sending my body into starvation mode.
I'm on 1500 a day some days more some days a little less. When I exercise and follow my calorie plan, I find the weight comes off. My most difficult time is alone at night, boredom, and food is comfort, so I eat. However, when I don't and I follow my plan- I get the desired results (slowly- but it comes)
I am hitting 2100-2300 most of the time. I drink a protein shake when I get up-a couple hard boiled or scrambled egg whites and quick oats around 10. Lunch is a salad or veggie burger with a sweet potato and a veggie. Snack around 3-cottage cheese with fruit. Dinner chicken/fish/ground turkey w/ brown rice or wheat pasta or baked potato and a veggie. Evening snack-protien shake or a yogurt and fruit.
Check out Body For Life.....great meal plan. Outlines what is good what is bad and gives you great ideas on how to combine things to make meals.
Fitness Minutes: (24,784)
2,009 10/6/09 6:11 A
I'm not sure what your goals are but 1200 for any man is extremely low. If you consume too few calories, you'll actually hurt any progress toward your goals. I'm sure you'll hear it quite a bit on these boards but your body will go into starvation mode.
In a nutshell starvation mode means that instead of burning fat, your body will begin storing everything you eat as fat and will use up everything else to help give you energy for your day to day tasks, so while you're losing weight, you're gaining body fat instead of losing it.
My current calorie range is 2400-2700 and I work out 5 days a week. If you aren't doing so already, I'd input your current weight and goal weight into the goal section and it'll generate a plan for you to lose 1.5-2 pounds a week which is safe for your body.
yesterday would just pi$$ you off so I'll share a typical day. most days its yogurt and a fiber one bar for breakfast, a snack around 10 or so like an apple, lunch i will buy a footlong sub at subway oven roast chicken in 9 grain is my fav., i eat 1/2 at noon, the other 1/2 around 3, dinner is upto the family could be grilled cheese and soup but i try to keep dinner under 700 cals. this puts me in the 1600-1800 range. I dont get fast results eating like this but i get steady results.
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