Calorie rules of thumb?

[Fitwolf]

I know these have been talked about many times before... but I couldn't find them.

Could we pin the rules of thumb for calorie amounts?

I think it goes like this:

to lose: 8-12x bodyweight
to maintain: 12-15x bodyweight
to gain: 15- ?? x bodyweight

Maybe everyone else knows these so well they don't need to be pinned - what is the general rule for gaining?

thanks!

[Erik]

I know these have been talked about many times before... but I couldn't find them.

Could we pin the rules of thumb for calorie amounts?

I think it goes like this:

to lose: 8-12x bodyweight
to maintain: 12-15x bodyweight
to gain: 15- ?? x bodyweight

Maybe everyone else knows these so well they don't need to be pinned - what is the general rule for gaining?

thanks!

That's a good synopsis of the averages, although of course, there's quite a degree of variance there.

The general rule for gaining is basically just any number over maintenance intake. Whatever number results in an upward trend on the scale. It's going to vary from person to person just like the fat loss and maintenance numbers will.

I'd say start at an assumed maintenance and then adjust upwards from there. Perhaps start 10% above maintenance and then continue on the upward trend until the scale starts to slowly climb.

You want to find that point that results in an acceptable rate of gain, yet not so much fat gain, that it's simply too great.

You want to find the 'sweet spot' - enough calories to gain muscle (which will mean some fat gain too), but not so much that you start packing on the fat way too fast (in far in excess of your muscular gains).

Does that help?

[Fitwolf]

Thanks Erik - that does help (except I don't know exactly where maintenance is for me). I want to get stronger this winter but NOT pack on fat - like you said! :)

[Erik]

Thanks Erik - that does help (except I don't know exactly where maintenance is for me). I want to get stronger this winter but NOT pack on fat - like you said! :)

How much are you eating now? Relative to bodyweight? And how long have you been at that caloric intake?

What's your weight trend now? Up? Down?

[Ruthie]

rule of thumb is if it's candy cake or ice cream -only eat as much as the size of your thumb

[strongchick]

I have a big thumb.

[Blondell]

rule of thumb is if it's candy cake or ice cream -only eat as much as the size of your thumb
That's like.....nothing.

[Ana]

That's like.....nothing.

Yeah I use my leg to measure, and then times it by two cuz I have two legs.
That's my portion for sizing for sweets :brava: