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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Dafni
Dafni
May 22, 2020 22:38

Hi Andy,

For BMR activity levels, can you give examples of who would fall into which level? Specifically, I run about 5x a week and do HIIT 6x weekly, but my job involves mostly standing or sitting, especially while working from home. How do you incorporate all of that?

Thanks!

Janet
Janet
April 20, 2020 00:55

Hi Andy. Thanks a lot for this amazing guide. I have a couple of questions. I’m really confused by the “cut” phase and “body recomposition”. i.e

Me (woman): 50 Kg, BMI 22 % body fat 28%

I’d like to apply body recomposition for me, but I see that the max. % body fat suggested is around 23% (I’m a woman). So, it would mean that I would need to lost weight first (to achieve 23%) but I’d not like that because I don’t like to look too skinny. The same happens with some of my clients, especially women, they look very thin and have a low BMI but still a lot of fat (over 25%). If I tell them that they need to lose weight first they would think I’m joking, Besides, their BMI would end up below 19.

Danny Collins
Danny Collins
April 9, 2020 08:59

I’m guessing I am about 30-35%. I’ve read your guides and that you recommend not losing weight to fast due to the mental effects of calories being too low.

However, how low could I go without losing too much weight? If I wanted to get a head start? And get rid of this ridiculous fat body? The nutritional calculator has me at 16,500 calories a week or about 2300 a day.

Thank you very much!

Andrew
Andrew
February 9, 2020 07:09

Hi Andy. I do weight training 3 times a week totaling up to 45 min to an hour of activity, and then do 30 minutes of HIIT cardio 3 other days a week. Does this fall under lightly active? I think that I might be moderate now but want to make sure before making adjustments to my diet.

Thanks

Andrew S

Megan Jenkins
Megan Jenkins
January 3, 2020 05:06

I’ve just found your nutrition guide and am trying to calculate where my calorie intake should be but as a very short woman who is very active I don’t believe 750 calories a day seems like enough to survive on let alone strength train. I followed the female version to get my body fat percentage and did calculations based off of that. But I was looking for advice on how to better calculate where my calorie intake should be as a short woman? Or does this number seem correct for a 5’2″ woman?

Johnson Lee
Johnson Lee
August 11, 2019 11:46

Do tall people gain muscle more than short people?

Johnson Lee
Johnson Lee
August 11, 2019 00:49

Hi Andy, how can i achieve a caloric deficit without counting calories?

henry
henry
February 13, 2018 00:29

hello
when i estimated my fat % with the US Navy calculation, i realised that the longer your neck circumference, the more your body fat % went down
would you mind explaining please ?

mike
mike
February 6, 2018 14:30

Hello Andy,
I’ve been looking at your cycling method and I have a question. When adjusting calories for a controlled bulk, or a cut, do the adjustments (+/- 200 kCal) come from Carbs, Fat, or a 50/50 split?

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Physique Training Goal Setting - Part 1 | RippedBody
June 28, 2017 08:08

[…] you have to lose, the more slowly you need to lose it to preserve muscle tissue. (See the, ‘How much fat can I lose per week?‘ […]

Paul Fernandez
Paul Fernandez
January 4, 2017 13:10

Andy, just would like to say thank you for your brilliance. You really have a hand in changing the fitness world. With that said, I was hoping you can answer my question. When you mention most of you formulas, they are in metric (example:calculate appropriate calorie intake for your goals). Can you point me in the right direction in getting the imperial break down? Thank you so much and keep up the excellent work.

Sam
Sam
June 22, 2016 00:04

Hi Andy

I was wondering your thoughts on eating speed and satiety. I have struggled dieting on this method, and I tend to inhale my food, which might be making me hungrier. Do you think there is some correlation here?

Thank you

Peter
Peter
May 27, 2016 17:00

Hi Andy, first of all thanks for all the free information!
I got a question re the following paragraph:
“An approximate 1:1 ratio of muscle to fat gain is realistic for most people.
I’ll save you the math but this means that to gain 1 kg of muscle per month, you’ll need to gain 2 kg of body weight, and will require a 440 kcal daily calorie surplus.” (p18).

Could you elaborate a bit on the actual calculation / theoretical background of the numbers?
440kcal*7*4.3 = 13200kcal approx per month for a 2 kilo gain consisting of 1kg fat and 1kg muscle.
I guess my question is: Which theoretical surplus does one require to gain a kilo of muscle.
Hope I am making sense (-;

Peter
Peter
May 28, 2016 23:19
Reply to  Andy Morgan

Thanks Andy, much appreciated!

Steve
Steve
September 1, 2015 05:09

Hi Andy,

I’m proud to share that I went from 16% BF to 10.5% (and gained 5 lbs of muscle!) in 3 months using your cutting guidelines and stronglifts. Thank you so much for this website. The quality of your information opened the door to my results.

I am going for surgery soon and will be away from the gym for at least 6 weeks. Activity during this time will consist of sitting on my ass and walking. I’m trying to determine how to best retain muscle and stave off fat with diet.

What is your position on maintenance calories and macros? Even though an activity multiplier of 1.2 is associated with ‘little or no exercise’ it still seems high—or am I just paranoid?

As for macros, I consumed 1.25g/lb LBM of protein when cutting and I’m thinking of sticking with it. For fat, I consumed 0.6g/lb LBM on rest days and 0.4 on training days, and I’m thinking of 0.6 for maintenance. Carbs are the easy part.

Tyler
Tyler
August 8, 2015 11:13

Hey, I had a clarification question regarding cardio and how it factors into my caloric calculations. The tracking app I use, MyFitnessPal, has a step counter that tracks my movement, estimates the calories burned, and then adds it back into my total calories. So for example the TDEE I’ve calculated based on your guide to be 2034, but I’m regularly burning (according to this app) over 300 calories from general walking every day, which the app then adds back into my TDEE (making it closer to 2300 + Cal/ day). If I’m starting a cut, is there any point in doing additional cardio (e.g. swimming, spinning)? Because it seems to me that for every calorie I burn doing cardio, the app just expects me to to consume that equivalent amount of calories back in order to break even. This doesn’t make sense to me, however, because I’m trying to run a calorie deficit (the very definition of a cut). I can turn off the step counter and just stick with the strict 2034 Cal/day that I’ve calculated but at the end of it all I’m still confused about how to factor calories burned from cardio into the equation (and whether this should change between a cut vs. a bulk). Thanks!

Chat
Chat
July 29, 2015 06:54

Hi Andy, thanks for answering my earlier question 🙂

I was just wondering what your opinion is on the approach of many other fitness writers out there such as Charles Poliquin, who simply recommends removing all carbs from your diet, eating more veggies and a complete source of amino acids each meal, etc etc.

Basically such approaches, which do not focus on calorie counting, have actually been able to achieve recomposition results that far exceed a gaining or losing a pound of muscle and fat a week respectively, and changes of even higher amounts of both tissue for obese and beginners. Do you think focusing on calories may actually be limiting the rate of progress as compared to an approach that focuses on hormones such as the Anabolic diet or John romaniello’s approach in engineering the alpha, where he targets hormones as his first prioritiy?

Kary
Kary
July 3, 2015 01:24

Andy, thank you for this helpful information. Unfortunately i am the typical woman who was with a nutritionist and she told me that I had to eat 1000 calories.. I eat 1000 calories since two years ago every single day.. But I can’t lose weight anymore.. what do you recommend me? I was thinking break the diet and I eat TDEE for one month and then i can diet? I am very sedentary girl and small (1.50 meters)

Mike
Mike
July 2, 2015 02:10

Hi Andy! I hope you are doing well. I am 176 tall and weight 81 kg. I am a very active person, although my job is sedentary (work at a desk all day). My day begins at the gym, work and school at night. I used to skip my dinner. I do two hours of weightlifting Monday through Friday from 6-8 am, and weekends I do HIIT for 30 minutes. Sometimes, also during the week I play Squash (occasionally once a week). I love the exercise and practical way since last year and half. I have a Fitbit Charge Heart Rate Monitor (https://www.fitbit.com/es/chargehr), which measures your heart rate all day through a bracelet that is placed in your hand, and I easily pass the 10,000 steps day (weekends are up to 20,000). Until three months ago, I started to eat enough protein and I follow a diet based on macros with the rules that you seted in your webpage and my body was transformed dramatically. Two months ago, I started doing Intermittent Fasting. My goal is cutting and I think that I have 19% of body fat.

My burning calories (showed by Fitbit) are so variable that one day I can burn 4,500 calories and another 2,200 calories, but I burn 3,200 calories on average (3 days of 7). I have never limited myself to eat an exact amount of calories, but I guided myself how much i can eat between Fitbit and My Fitness Pal show me (I’m a maniac weighing portions of food and usually all my food is prepared at home). My diet is based in a plan of calories in vs calories out, and I usually eat 700 calories less than I burned during the day. Example: The day I burned 4,500 calories, I ate 3,800 calories, always respecting my macros (40% protein or more, enough fat and no more of 200 grams of carbohydrates). I do overfeeding of carbs in Sunday.

Until today, I have had great results and I’ve never had a plateau, but I wonder if my approach is right… what do you recommend me? I should eat a specific amount of calories with the formulas you provided on your site for when I face a plateau can cut calories?

Mike
Mike
July 2, 2015 08:49
Reply to  Andy Morgan

Many thanks Andy ! =)

Mike
Mike
July 3, 2015 01:26
Reply to  Andy Morgan

Do you see a problem with this technique in a near future?

Julien
Julien
June 27, 2015 05:22

Hi Andy,

Thank you for taking the Time to answer me.

I have read the 9 trainees categories and seem to be in the skinny fat category .
So i have to do a body recomp.
Or do you think it’s best to do a cut cycle (to have a clean fundation) then slow bulk ?

I have a second question if i may . I have injuried my shoulder a few months ago. Can you tell me by what exercice can i switch the bench press ?

Thank you
have a Nice weekend .

Julien
Julien
June 25, 2015 20:35

Hi. In these articles about the nutrition pyramide you give the calculations for a bulk or a cut . But what about a recomp ?
Have a Nice day

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