How many calories do I need
Ok so I've been primal for about two months... I'd say about 85% of the time. Weight loss is pretty good, workouts have been fair (Crazy job, planning wedding, etc).
My question is, I've seen a couple of people saying somehwere between 2500-3000 calories works for them!
This seems like a ton. I track on FITDAY most of the time, and find myself at around 1500-1700 calories a lot of the time. I'm 6 feet tall, 215 pounds. Looking to slim down and tone up. My ideal weight is probably right around 200, as i'm pretty broad.
Help is appreciated.
Lyle McDonald (google for more information if you like) provided a rough guestimate of maintenance calories for invidiuals:
14-16 calories per lb per day.
For your current weight of 215, that is 3010 - 3440. To be clear, maintenance is defined as the intake in which you don't lose weight at all (ie: maintain). There are more complex ways to figure out your daily expenditure, but this is as good as it gets for a 2 second calculation.
Obviously, activities and goals factor in as well. From what I read and have experienced personally, you want to at least get 1 g/lb of protein (215 g /day for you) to help prevent muscle loss during weight loss, at least some fats (I think .1 g /lb at LEAST, not sure), and the rest depends on your goals.
I'll add, he also recommends 10-12 cal/lb for weight loss. So for you that is: 2150 - 2580.
IMHO - your current intake seems low, but it depends on your macro-breakdown (getting enough protein/fats) and your activity.
I would be careful with the calories. I find that most calculators overestimate for me at least. I am 5'9", 165 or so, and 39 years old. Because most of my day is working in an office, I don't burn a lot of calories. If I eat over 2000 per day, then start gaining. So, I keep around 1600-1900 based on the level of my activity.
I think you have to consider several factors such as age and activity before going to calories.
I agree, I am 6' and 205, I need to be under 2k per day to lose weight. I sit most all day at work.
I'm at a desk job at work myself, so maybe that's why? I play 2 softball games a week, and lift twice a week usually. I guess I'll just listen to my body and do what it says!
I find this works well.
Be hungry= Loose
Be full= maintain
This assumes you are eating the right foods. If you are off the blood glucose roller coaster than just listen to your body. No calculator needed. Yeah!