So how many calories to I REALLY need?

[Colonel Green]

I've put on a fair amount of weight in the last few years. I'm currently sitting at about 230, while I was about 195 three years ago.

I've starting keeping a rough count of the calories I consume as part of my efforts to shed these pounds. I'd like to know approximately how many calories I'd need in order to maintain my current weight, as that would give me a target to come in below.

I've consulted a few websites, but estimates vary widely from around 2350 to 3300 .

Any experts care to offer an opinion? I'm 29, 6ft, 230 lbs. I'd say that I'm lightly active. I ride my bike to and from work (about 20 mins each way), walk for 45 mins at lunch on weekdays and take my dog for a 40-60 minute walk each evening. Weekends can vary a lot. I try to keep up a brisk pace when walking and cycling.

 

[RoJoHen]

How many calories are you eating now?

 

[Colonel Green]

Since I began keeping track I've been trying to stay under 2500 a day, this based on a site that told me I'd need 2750 or so to maintain. I usually manage to come in around 2300 or so, with the odd weekend mishap. I honestly couldn't tell you how many I was eating before that.

I've lost a few pounds, started out at 236 in mid-january.

 

[Yoda]

Well, with that belly you don't REALLY need any calories

That is to say you're not in any danger of dying of starvation if you happen to not ingest calories in the next month.

You gained 40 lbs in 3 years. The simplified, (and quite possibly horribly wrong) math says that you've been overeating by around 130 calories a day on average over that period. So eat on average 260 calories a day less than you did in 'getting fat' mode and in 3 years you should be roundabouts where you were. Well, you probably have to cut calories a little more to compensate for your metabolism slowing as you age.

 

[Amaris]

Eat two fewer cookies or two fewer slices of bread per day. That's anywhere from 200-250 calories a day reduced right there.
That's 10 pounds a year.
30 pounds in 3 years.

Just by reducing your intake by 200-250 calories a day.

 

[Robert Maxwell]

I've been working on shaping up and losing weight myself, and the best advice I found was to not go too much above 1200 a day--if you're going to go over, try to make sure it's fruits, veggies, and such that you're snacking on. Exercise will help you lose weight faster, although it hurts like a bitch when you first start doing it...

 

[Yoda]

I've been working on shaping up and losing weight myself, and the best advice I found was to not go too much above 1200 a day--if you're going to go over, try to make sure it's fruits, veggies, and such that you're snacking on. Exercise will help you lose weight faster, although it hurts like a bitch when you first start doing it...

Yeah, the drastic calorie cut + exercise did wonders for me... 30 lbs in three months or so. I didn't bother with fruits and veggies because me and healthy food don't agree, but 1200-1500 calories of junk food (and the occasional Jamba Juice as a meal I suppose.. there's some fruit!), plus 3 miles of walking/jogging/running (depending on how far along I was ) did wonders. Also going for random walks whenever you get a chance in addition to your 'real' exercise helps as well. The real trick is keeping the weight off of course... which I did successfully for maybe 18 months and now... well... let's just say it's probably about time for a crash diet again.

 

[Starbreaker]

I'm 6'0" 180 and I probably take in close to 3000 calories a day. I just love to eat...

 

[Nardpuncher]

http://www.exrx.net/Calculators/CalRequire.html

This one is very accurate as you enter not just your weight and all that but how much time you spend each day sleeping, sitting and doing light work etc.

After a while though counting calories becomes a chore. Hell it's a chore all the time. I just eyeball it and try to have 3 good meals and I make a protein shake or two each day, though I'm 270lbs and lifting heavy so the way I eat is not the way to eat if you're trying to become lighter.