Calories, diet, etc...

[sub_squoch]

I just got back to the midwest after a 10 day vaca in sunny Florida. I had a lot of time to think while on vaca and diet, calories (maintenance, etc) macros and all that "fun" stuff was on my mind often. Many of you will prolly already know from my previous posts, questions and comments that i am getting ready to start a test e/tbol cycle with making clean gains and loosing BF being my goal. Ive been in a calorie deficit for months, dropping BF and tuning my diet, in prep for this cycle. My first question is (and we will see where this goes!!) - what site/resource are you guys using to accurately calculate maintenance calories, macros, etc?

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[Randystation]

I just got back to the midwest after a 10 day vaca in sunny Florida. I had a lot of time to think while on vaca and diet, calories (maintenance, etc) macros and all that "fun" stuff was on my mind often. Many of you will prolly already know from my previous posts, questions and comments that i am getting ready to start a test e/tbol cycle with making clean gains and loosing BF being my goal. Ive been in a calorie deficit for months, dropping BF and tuning my diet, in prep for this cycle. My first question is (and we will see where this goes!!) - what site/resource are you guys using to accurately calculate maintenance calories, macros, etc?

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I don't usually plan my caloric intake, I just eat whatever I want,
I only eat meat, vege and rice so it makes it easy for me to track calories with my eyes.

 

[BigCobz]

I personally use the iPhone app MyFitnessPal, here in Australia it has a lot of our brands and foods already loaded into it which is really useful but just have to cross check some macros cause products change over time. If you just want calorie count + macro split the free version of this app does me just fine.

 

[Mobster]

I just got back to the midwest after a 10 day vaca in sunny Florida. I had a lot of time to think while on vaca and diet, calories (maintenance, etc) macros and all that "fun" stuff was on my mind often. Many of you will prolly already know from my previous posts, questions and comments that i am getting ready to start a test e/tbol cycle with making clean gains and loosing BF being my goal. Ive been in a calorie deficit for months, dropping BF and tuning my diet, in prep for this cycle. My first question is (and we will see where this goes!!) - what site/resource are you guys using to accurately calculate maintenance calories, macros, etc?

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I don't. Apart from looking at the protein content of some meals

 

[stevesmi]

the best way to track calories is your own body.

apps are up to 45% off, the calories on packages are 20% off. you can use these things as tools but don't think you are getting anything accurate

also restaurant food is completely off. there is no way to accurately know how much you are eating. the oils they had alone each tbs is 120+ calories. so if they put 4 in there imagine

my advice is simple.. EAT LESS and LESS OFTEN. that will insure you stay in a deficit. the big mistake i see people doing all the time is they say "i'm in a 500 calorie deficit and can't lose weight!" .. in actuality they aren't in a deficit at all. but these apps and restaurants underestimate the cals to make you feel good. the reality is you should aim to be in a much deeper deficit to actually be in a deficit.. too much hidden calories in food

one good tip: you should be feeling hungry during the day atleast 3X. if you aren't then you are eating too much. and when you feel hungry don't eat.. let the wave run as far as possible

 

[kbmxxx]

Best way to track calories and macros is with a phone app like myfitnesspal. For cutting, if you want fast weight loss, then a ketogenic diet is an option too.

 

[sub_squoch]

Thanks thus far all! I do currently use MFP to track intake. I do know that food labels, etc can be highly inaccurate. I do not count any "extra" calories my fitbit says i burn during the day or during workouts. Im wondering what resources, formula, etc you are all using to determine (or at least start to determine) your maintenance calories....

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[mickc1965]

. Im wondering what resources, formula, etc you are all using to determine (or at least start to determine) your maintenance calories....

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Trial and error, I have a spreadsheet that indicates that my maintenance is somewhere around 15.5 to 16x body weight

 

[muskate]

If you google 'TDEE' calculator, you can find a couple of good website that will calculate your total daily energy expenditure for free

 

[sub_squoch]

If you google 'TDEE' calculator, you can find a couple of good website that will calculate your total daily energy expenditure for free

Ive been on the Google box and every site i find gives me something different! Ill keep looking and fine tuning!!

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[mickc1965]

Ive been on the Google box and every site i find gives me something different! Ill keep looking and fine tuning!!

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They are only estimates, as I said before it's trial and error

 

[Masonic Bodybuilder]

They are only estimates, as I said before it's trial and error

Exactly. Use a few TDEE calculators and just go with an average as a starting point. You have to adjust based on your own body's results.

 

[Animalzach814]

I recommend the My Fitness Pal app like most have already said. Good luck reaching your goals!