T Nation

Diet Help Needed


#1

Hi,
I'm asking for help how to drop my body fat. My problem is that I've been eating too few calories for years, so my metabolic rate may not be among the best.

First, here's some personal info:
I'm 44y, 191 cm, 106 kg, 23 body fat %. I've been training on and off for years, currently 2-3 sessions a week at a gym using a whole-body regimen, 2 45min interval bike workouts (at 17 miles/h pace) a week and 3 easy 20min early morning jogs (at 5 miles/h pace) a week.

I've been calculating my maintenance caloric intake using different formulas:
Berardi:
(22 * LBM + 500) * (activity factor + TEF) = (22 * 81 + 500) * (1,7 + 0,1) = 4107 kcal
Harris-Benedict:
(66.5 + (13.75 * weight) + (5.003 * height) - (6.775 * age)) * (activity factor + TEF) = (66,5 + (13,75 * 106) + (5.003 * 191) - (6,775 * 44) * (1,7 + 0.1) = 3928 kcal
Cunningham:
(370 + 21,6 * LBM) * (activity factor + TEF) = (3,70 + 21,6 * 81) * (1,7 + 0,1) = 3815 kcal.
I've been using 1,7 as activity factor which corresponds for moderate activity. Should this be higher, maybe 2,0 for heavy activity?
Even though there are some differences, the results do not vary very much. My problem is that I've been eating only about 2500 kcal a day!

It is obvious that I should increase the calories to lean out, but how should I proceed so that I wouldn't gain any more fat? Are my calculations correct or should they be used only for leaner persons? JB et al, please help! TIA!


#2

Couple comments-

Are you following any specific diet plan, or just winging it? You need to read up on nutrition and get your intake cleaned up (most likely). 2500 cals is pretty low, and is probably why your body fat is not dropping, so I agree with that. You should eat more, but eat clean.

You also might want to consider the 10x3 for fatloss diet by Chad Waterbury. TBT is good, but I don't think it's as geared for fat loss as some of the others. I'm starting the 10x3 program tomorrow.