Quote:
Originally Posted by niclyf
My main goal first and foremost .. is to figure out how many calories I should be eating, and in what ratios (carbs, protein, fat) .. I'm completely lost. I've read over and over again that eating less than 1000 calories a day is starvation mode and only serves to screw up the metabolism further, however at the caloric suggestions for fat loss based on weight x 8-12 cals per pound .. at the low end, that puts me in the 950 range. I don't know if I should be eating that little or not. I just really need some guidance as to how to fix this.
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Sorry, I missed this question entirely. Looking forward to Leigh's response. In the meanwhile.....
Quick and dirty... I can give you the algorithm from NROLW which I think is a pretty okay startpoint for most people. (and yes 1K cals a day is too low for you)
This example is for a 131 lb woman to maintain or recomp.
(131/2.2) = 60kg (take your current weight and convert to kg)
(60*7.18) + 790 = 1220.8 (RMR) (plug that number into this equation = RMR)
Working Factor:
(from here ya gotta add to account for the work that you do)
Non-Workout or light workout days (RMR*1.2) = 1464.96
Heavy workout days (RMR*1.4) = 1709.12
With respect to ratios of the macros, that is a bit more complicated but it is also FAR less important than hitting the calories overall correctly. Again, really quick and dirty (broad brush stroke) is a 40, 30, 30 approach (P, C, F). I did my first bulk and cut on a 40, 40, 20 but got better results on the 40, 30, 30. I think I am now more tilted in the protein but this is all pretty fine tuning stuff and stuff that is far below significance than the overall calories in problem. Just get the calories right and start eating foods that satisfy you and fuel you to start.
My warning here is that you are gonna have to get okay with being "fat" for awhile to recomp and with the scale moving around. That is why programs like Leigh's are perhaps better for someone with "issues" (I fit that bill too) than a program like NROL or NROLW though undoubtly following any of the programs could help.