Good Solid Calorie deficit
1300 is way too low for a man....you need at least 1800 calories, and that's skimping because it doesn't take into account your need for fuel for a workout.
weight x 11 = maintenance calories
subtract 10%, 15%, or 20% from maintenance calories for a dietary deficit. Then it depends on your activity level how many more calories you must add in.
weight x 11 = maintenance? Let's see - I'm 142lb, so my maintenance would be... 1562.
Except according to this site, even at sedentary my burn is 1700 (therefore, maintenance if sedentary), and at light, my burn is 2000 (maint. if light).
My BMR is about 1450 (calculated using Harris Benedict), so that's not what you mean...
I'm wary of any formula that doesn't include height, weight, gender, and hopefully age.
I agree that 1300 is too low for tamuafcoc, but weight x 11 isn't the formula I would use. I'd say eat between 1800 and 2000, and if you are easily getting a 2500 burn, hit the gym, and see if you can get the burn up to 2800 total.
"weight x 11 = maintenance calories"
- in what circumstance? if I weight 200lbs, my weight x 11 would be 2200, does this mean I would maintain my weight by eating 2200 calories reguardless of my activity level? that doesn't make sense. And if I was 200 lbs with 4% bodyfat I'd need a differant amount of calories than if I had 50% body fat, right?
Minimum healthy daily intake for an adult male = 1500 calories.
I agree with trhawley...
The most actual fat that your body can lose per week without touching muscle is 2 lbs. If one pound=3500 calories, then you would want a 7,000 calorie deficit per week, 7,000/7=1,000 calories deficit per day. If you can not create that deficit by cutting calories alone, then you will have to increase activity to help. I also agree that men should not go below 1500 calories per day at the minimum. I would eat above that initially, otherwise you have no where to go if you hit a plateau. I would start at 1600-1700 and increase your activity to help create your 1,000 calorie deficit. Good luck!
I'm not sure how tall you are but I would say that you are probably not eating enough. I am a 5'6" woman at about the same weight and I need to eat about 1400-1500 or more on a regular basis before my metabolism stops freaking out and lets me actually burn some calories. If I eat less I don't ACTUALLY burn nearly the calories that my burn meter shows. Men usually need to eat even more than women so you are looking at a 1500 calorie bare minimum.
Another consideration would be what kind of calories are you eating? are you keeping in good balance and watching the fats & sodium, etc.?
As far as a deficit, 1000 calories is often recommended for safe weight loss. If you work out more to increase the deficit, you are speeding up the pounds but you might be sacrificing lean muscle.
Of course if you have an extra heavy or extra light workout day thrown in occasionally that's OK. Some people say that can even nudge you out of a rut. Same thing with fluctuating your calorie intake (as long as you don't get too crazy either way).
Remember:
Variety is the Spice of Life and Slow & Steady Wins the Race!!
This was helpful for me. It is an interpretation of an academic study entitled "A limit on the energy transfer rate from the human fat store in hypophagia". The results of this study seem to indicate a possible calorie deficit greater than what is normally suggested on this site and is a function of a person's fat lbs. Specifically, for the test subjects involved and under the conditions tested, a calorie deficit of 31 x total fat mass can be supported on a daily basis.
I hope the link works... I never know how to do these things
http://www.mindandmuscle.net/mindandmuscle/pr int/printview.php?artID=35 ;
If it doesn't work, just do a google search on "A limit on the energy transfer rate from the human fat store in hypophagia" and "Lyle Mcdonald".
