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  • How many calories Daily??

    While I certainly agree that fats should make up a majority of your diet from a caloric standpoint, has the issue of how many calories (overall), been addressed? The best formula I have developed to date and continue to use with my clients is this:

    Lean body mass X 10% of lean body mass.

    For example, if you weigh 180 lbs and you body fat percentage is 15%, then your lean body mass would be 153 lbs.

    You then simply multiply 153 X 15.3 (10% of your lean body mass). This would give you 2,341 calories required daily for maintence.

    What are Marks recommendations?

    Thank you all in advance

  • #2
    Well, I weight 140 pounds, and I sometimes eat over 3,000 calories a day. So basically, just as much as you need. As Griff says, Eat primal foods when hungry, and then stop when full.

    BMR calculators are pointless. Keep carbs low, eat only when hungry.
    Remember, you are unique just like everybody else.

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    • #3
      As Griff says, Eat primal foods when hungry, and then stop when full.
      1++

      I haven't counted any calories since I started (nor any grams of fat or ratios of macronutrients). I've lost over 40 lbs in the 9 or so months since I started.
      quette's journal

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      • #4
        I find I do have to keep track of calories in order to lose fat. I just use one of those BMR/RMR calculators. (caloriesperhour.com) It does help, and with Primal diet it's easy to stay within my calorie goal without feeling the least bit hungry. In fact I'm often a bit lower than my BMR recommends.

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        • #5
          I don't get no where near 3000 calories a day, or even 2400 and I am 5'10" and weight 212lbs- and STILL can't loose weight-!

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          • #6
            Originally posted by robmedina View Post
            I don't get no where near 3000 calories a day, or even 2400 and I am 5'10" and weight 212lbs- and STILL can't loose weight-!
            Lolslowmetabolisms.

            On a serious note, what does your macro nutrient profile look like? Have you tried going VLC or NC? Because I generally eat less then 4 carbs a day.
            Remember, you are unique just like everybody else.

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            • #7
              Well, I weigh 118 pounds and generally consume anywhere from 3,000-4,500 calories a day. 50% of it comes from fat (animal fat and added fat). I am not trying to lose weight, but this where I am at and I feel great! People I know are always making fun of me. I eat...eat...eat...and still remain slim! LOL! I don't know where all the food goes! LOL! I think I have a fast metabolism or something....
              Last edited by Zed; 06-07-2010, 10:08 PM.

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              • #8
                Yup and yup- It is just my curse to live with!

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                • #9
                  Calories-in calories-out is nonsense. Stop worrying about total calories. It's about the percentage of calories you take in from carbs/fat/protein in a nearly 0%/70-80%/20-25% ratio.
                  Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                  Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                  Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                  My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

                  Comment


                  • #10
                    It depends on Metabolism. But to change the metabolism is tough. The main actors are hormones. There are some that we can directly affect like Insulin, which can be kept low by low carb, and Testosterone which can be kept higher with intense exercises.

                    But there are several other hormones. Leptin and Thyroid hormones affect the metabolism greatly and directly. And there is no way to control them directly. I am sure there are other hormones that affect weight gain.

                    A low carb Primal lifestyle will help with Insulin and Testosterone hormones, and hopefully, unless the body is irreparably damaged will help balance the other hormones.

                    We could try to fight the system and eat less, and exercise more, with occasional binges to keep metabolism from going lower. This is what body builders do, and it is effective. But I am not sure that it provides a long term benefit. As soon as you slack a little the weight comes back quick.

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                    • #11
                      Originally posted by Griff View Post
                      Calories-in calories-out is nonsense. Stop worrying about total calories. It's about the percentage of calories you take in from carbs/fat/protein in a nearly 0%/70-80%/20-25% ratio.
                      The bold was one of the strongest draws to this lifestyle for me. I don't want to live counting macros, vitamins, or calories. I'm just not the type to calculate that stuff. I just want to eat and be healthy. I'd prefer living my life not thinking so much about food, but eating great meals when hungry and moving on.

                      But, while calories in and out based on the 3500 calories per pound equation -- adding and subtracting food and exercise producing predictable weight loss #s --is nonsense; I still believe people lose more weight eating less calories. It's just oversimplified by the CW formula. Very low carb, very high fat, w/20-25% protein allows for greater caloric intake than other diets with continued healthy weight loss or maintenance. This is the documented experience of many paleo eaters. One study found that eating this way caused participants to take in less calories probably due to satiation. That seems to be a powerful weight loss tool for me. I IF and eat once a day. I eat to contentment, the best food I can afford and prepare. And sometimes I go to bed stuffed around 1400 calories for the day (bulk veggies are low cal). That's low for 340 pound man. But I am satiated. And I am losing weight rapidly. Even easily. I'm sure I can eat like this indefinitely. I prefer it, so that should prevent another big rebound. That's key for me; it's why I chose this approach. But, at 4000 calories a day at the preferred macro percentages, I do not lose weight. So calories are not to be completely disregarded. Just the meaninglessness of the CW equation.

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                      • #12
                        Originally posted by Griff View Post
                        Calories-in calories-out is nonsense. Stop worrying about total calories. It's about the percentage of calories you take in from carbs/fat/protein in a nearly 0%/70-80%/20-25% ratio.
                        Nearly 0%? That's crazy. Mark recommends going below 50 grams of carbs only for a few days at a time, or during IF's. It's low-carb, not no carb. Mark also says that Grok averaged around 80 grams a day. This diet isn't Atkins, it's not even a diet. It seems as though we're carbophobes.

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                        • #13
                          Originally posted by Bakonator View Post
                          Nearly 0%? That's crazy. Mark recommends going below 50 grams of carbs only for a few days at a time, or during IF's. It's low-carb, not no carb. Mark also says that Grok averaged around 80 grams a day. This diet isn't Atkins, it's not even a diet. It seems as though we're carbophobes.
                          The amount of carbs should vary from person to person. Grok also regularly averaged 2 grams of protein per lb of lean mass, but does that mean we should do it? probably not. Some people find a comfortable maintenance zone under 50 grams a day. Some people find they can lose as long as they keep it under 150 grams. We are at varying levels of sensitivity.

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                          • #14
                            Originally posted by Bakonator View Post
                            Nearly 0%? That's crazy. Mark recommends going below 50 grams of carbs only for a few days at a time, or during IF's. It's low-carb, not no carb. Mark also says that Grok averaged around 80 grams a day. This diet isn't Atkins, it's not even a diet. It seems as though we're carbophobes.
                            And if you need to lose a lot of weight, like I do (I started at 400; the doctor is recommending 220; right now I'm at about 310) you need to cut carbs down to zero or as close to it as you can get, especially if you have insulin resistance and/or diabetes. Mark's recommendations are for once you have reached goal weight, not during the weight-loss process.

                            I'm absolutely a carbophobe and see no reason to be anything else. Carbs are poison.
                            Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

                            Looking for my Cholesterol Primer? Here it is: http://www.marksdailyapple.com/forum...mer-(Attempt-2)


                            Ditch the scale!: http://www.marksdailyapple.com/forum/thread33283.html

                            My Success Story: http://www.marksdailyapple.com/forum/thread30615.html

                            Comment


                            • #15
                              Originally posted by Bakonator View Post
                              Nearly 0%? That's crazy. Mark recommends going below 50 grams of carbs only for a few days at a time, or during IF's. It's low-carb, not no carb. Mark also says that Grok averaged around 80 grams a day. This diet isn't Atkins, it's not even a diet. It seems as though we're carbophobes.
                              Mark recommends 50 grams or less for weight loss. I've done that every day but one for 6 weeks, and find it easy, not crazy. I have had a fairly high percentage of days (maybe 50%) under 20, and a few zero carb days.

                              If I don't eat fruit because it spikes my blood sugar, and I don't eat grains or starchy vegetables, and I avoid nuts, all very doable, then being very low carb is natural.

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