How many calories do I need (weight loss & lifting weights)?

by 0 · March 22, 2014 at 10:19 PM

Hey everyone!

I've been eating paleo/primal since July and I've lost over 70 pounds. I'm about to start lifting weights again (I haven't lifted in years). I'm going to do Rippetoe's Starting Strength program. I'm going to start real light.

I'm a guy, 5'9, 36 and 265 pounds, my goal weight is 205.

My question is, how many calories should I eat a day to fuel lifting 3 times a week and still drop weight? Currently I eat 1800 calories a day (15% carbs, 25% protein, 60% fat).

Thank you for your help!

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3 Replies

40550 · March 22, 2014 at 09:21 PM

1800 calories is undereating by quite a bit. I'm 100 pounds lighter than you and my BMR is around 1800. You could probably eat 3200 calories a day and maintain your weight. You could eat 2700 calories a day and lose a pound a week.

Also, 205 pounds is still pretty hefty weight for our height. Most guys who start well over 200 seem to have fears of weights in the 100s, just keep at it.

655 · March 22, 2014 at 07:20 PM

Here's another useful site,... some fun calculators and discusses body shape.

Waist to height ratio is better / more meaningful than BMI, imo.


When you "run your numbers" I think you'll see that 1800 is giving you a decent (maybe too large?) calorie deficit for fat loss. Addtionally, it you read the site & the USAF thesis linked to.. you might modify your goal.

Good luck & keep at it. Make sure you don't over do the exercise / strength training. you've made a ton of progress with your current "plan". @tricci

16813 · March 22, 2014 at 04:10 PM

I'm not in favor of calorie counting, but, if you must, put your numbers into here:




Then, once you know your Basal Metabolic Rate (that's not what you should eat each day, that's the absolute minimum to stay alive, unconscious and in bed 24h/day) multiply it by your activity level according to this: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

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