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

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Bryant Pesantez
Bryant Pesantez
April 11, 2021 12:33

Hi Andy!

I weigh 190 pounds and im 6 feet, i workout 6 times a week after my online education, iโ€™ve been intaking way lower calories then your calculator suggests (probably about 1600) . Question is that for a cut it said i needed to intake 2500 calories, will this spike fat gain in any way since i was in a great deficit before?even thought iโ€™m still cutting.

zack
zack
November 11, 2020 13:43

Andy,
I have been trying this method for a while. I am 5’11 and 182 pounds. I am in an office environment where I get about 5,000 steps per day. I am a triathlete and half of the year am in training mode for an ironman and the other half is the off season. I primarily try to not include the food I eat for fuel on long rides and runs. Is that the best method? I burn way more calories than I can eat during those times.

Brian Mosley
Brian Mosley
October 20, 2020 06:27

Andy, this is great information. I’m having a difficult time determining how active I am. I sit behind a desk all day but I walk for a full hour every day without stopping (just about 11k steps a day) and strength train 2-3 days/week. I walk even on workout days.

Is that mostly sedentary or lightly active? I’m feeling like there is a tier I’m missing like mostly actively sedentary. (Bad joke)

Felipe
Felipe
July 19, 2020 13:45

Hey Andy, great material here from you. I have, however, one doubt regarding adjustments with calories and macros. You say it is better to wait out 3 to 4 weeks before adjusting, but does that apply for every time we adjust?

For example, if I aimed at 1 lb per week, but I notice that the actual rate in 4 weeks is at 0.5 lb, must the new adjustment wait again another 3-4 weeks, even if the first weeks indicate that it is still not hitting the 1 lb target?

Hope you understand the way I phrased it, keep up with this amazing work!

Thanks!

George
George
June 17, 2020 15:33

Hi Andy,
 
Is there a ‘baseline’ of Daily Calories for Males or Females that you would recommend not going below? If so, please specify? Would you recommend upping cardio if such a level is hit to overcome any weight/fat loss plateaus?
 
Really appreciate any advice you can provide.
 
Best,
George

George
George
June 17, 2020 18:27
Reply to  Andy Morgan

Great stuff, thanks as always Andy!

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?

trackback
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.ย (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.
Iโ€™ll save you the math but this means that to gain 1 kg of muscle per month, youโ€™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 highโ€”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!

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