A quick question regarding daily and weekly calorie intake.

Answered on August 11, 2013
Created May 10, 2013 at 9:12 PM

Using an online calculator that I was directed to via a link on here, I worked out my base metabolic rate to be around 2300 calories daily.

I do heavy resistance training around 4 times a week and on those days I consume around 2600 calories. On rest days I consume around 1600.

Roughly speaking..In order to help reduce my body fat percentage - does my weekly calorie intake need to be below my base metabolic rate (16100 calories a week)?

I know this is very general but I would be grateful if someone could just confirm I am thinking straight!

If this is the case and I am working out more then 4 times a week and consuming 2600 calories on those days, I will be consuming more than my base metabolic rate of 16100 calories a week. Does this mean I will be restricting body fat loss?


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2 Answers


on August 11, 2013
at 03:58 AM

Online calculators say I should eat about 2600 kcal per day. Instead, I eat between 3500-4500 per day (I don't count on a daily basis, but when I do, that is what it always comes out to) and I am weight constant.


on May 10, 2013
at 10:38 PM

Everybody is different. Roughly speaking, you can probably eat a bit more than your base metabolic rate because of your strenuous workouts and still lose fat. I say probably because there are a lot of things that could derail it:

  • That chart you found on-line is an average and your rate may be different.

  • If you eat too little, you may get hungry and be unable to eat as little as you wish, especially if the food you do eat isn't nutritious enough and your body therefore demands more.

  • If you eat too little, you may become lethargic and start playing video games at home rather than going out and about, or sleeping more, or thinking less (thinking uses calories too), etc.

Still, for most people, a bit of mild calorie restriction like you propose works pretty well, if kind of slowly. Just remember that your long-term goal is to eat high quality food, so that your body gets all the right signals, which eventually will allow you to not count calories and yet to maintain a stable, healthy and attractive weight. Of course if you want to be ripped, you may need to count calories, but that's a different story ...

Anyway, everybody is different is my point. Try a little self-experimentation. Your eating plan sounds good. If it doesn't work for you, try another. There are tons around.

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