this is where it does get harder to figure out, its hard to give an exact figure but you could start at 50% then see how it goes for a month and then make adjustments of either adding more calories or lowering them depending on your goal.

my goal is to lose bodyfat so i worked out my calorie intake then lowered it by 200 a day to begin with but I will prob have to adjust this as i go.

sorry i cant be more specific.

I should sit and work out how many calories i take in a day

Your basic metabolic rate (BMR) - think the same as RMR - is increased by weight training.

Hmmm... Where exactly did this information come from?
It's not totally dependent on your weight at all... Because every weight fluctuates from week to week, Because of loads of different factors like, Water, Food.... And even muscle loss/ Gain.


They say this as average percentages. But depending on different factors like, How many times you attend the gym. Or do physical activities. Your obviously gonna require more calories for energy......

My current caloric intake is around 4000.... I am 6.2ft and 15 stone 5 lbs. Bodyfat 9%.

If your goal is too lose bodyfat man you should be looking at how many carbs your taking in. And what sort of fats your eating.
About 80% of the battle to lose fat is in the kitchen. The other 20% is in the weights room and cardio. Weight training has a massive impact on your metabolic rate, Skeletal muscle strength and joint strength. All of which contribute to a fast metabolism. Which basically means you'll burn fat faster.

The general rule of thumb for "Cutting" is too drop your calories by 500... And make sure you drop your carbs too so your forced to burn up more fat as energy rather than glycogen.

remember that muscle wieghs more than fat

I've been eating between 1 - 300 calories a day the last week. I must be about due to die according to this (IMG:http://media.profileheaven.com/images/style_emoticons/default/sad.gif) lol

When I was only eating that I looked awful.
I lost loads of weight right enough but had no energey and ended up getting awful skin.

Why are you eating so little?

Dunno. I've not been able to eat anything all week, nor do I even feel hungry. Anything I have eaten I've picked at and then felt as if I was gonna throw it up.

The only thing I can manage are those go ahead bars. The weights falling off me though (IMG:http://media.profileheaven.com/images/style_emoticons/default/laugh.gif) I do feel proper dizzy mind you, skins ok though.

i dont even want to think about it because im in a good frame of mind this afternoon (IMG:http://media.profileheaven.com/images/style_emoticons/default/smile.gif)

tend to have a "300 calorie" rule that i stay under but were breaking this (IMG:http://media.profileheaven.com/images/style_emoticons/default/smile.gif)

i feel like absolute shit like i want someone to carry me up and down the stairs :/

i have more than 300 cals at breakfast alone lol

at a guess i have between 900-1300 cals a day

Up until 6 oclock i'd only had a baked potato all day and I felt like I was dying (IMG:http://media.profileheaven.com/images/style_emoticons/default/laugh.gif) I actually could never do that!

That was me, I fainted at work and still have a bruise on my leg, was weeks ago now. (IMG:http://media.profileheaven.com/images/style_emoticons/default/sad.gif)

I tried a crunchy nutbar today for the first time, used to say I hated peanuts which are in it but I like them... gonna try peanut butter next if it isnt full of cals.

I probably have about 1000-1200 now.

It's mental because it's not like I'm taking anything, I just can't seem to go near the fridge or have food in my mouth. There's no taste to anything. One of those little bars fill me up all day.

That is weird, are you ill or that?
When im ill I dont eat atall.

Other than feeling dizzy (due to not eating) I'm fine lol (IMG:http://media.profileheaven.com/images/style_emoticons/default/unsure.gif) Feel really good actually.