T Nation

How Many Calories Do I Need?


Hi all,

I'm one of those guys who's always been a bit bigger, bit of a belly etc. I currently weight about 100kgs and just can't drop this at all, and now I think I know why.

I became an idiot.

Diet is a mess, used to justify takeaways etc way too often and frankly it became a bit pathetic.

I'm now trying to come up with a proper diet plan for myself, using this website as a helping hand, but I'm confused..

I have always been under the impression that I'd need around 2000ish calories to survive, and so using this as a base I've been eating around 1800 calories a day (unless junk food happened) for quite a while. So I think I've screwed up my metabolism maybe but I don't know. (goal is for fat loss / recomp mainly)

Using a DEE calculator (http://www.healthstatus.com/perl/calculator.cgi) it's now saying apparently I should be having over 3000 calories a day?!

I've become one of those people who has read too much, and not enough doing, I just want some advice now on how best to go forward. There's too much conflicting information about.


What's an accurate way to estimate how many calories I should aim for per day and how should I split macro's for the goal of 'recomp'.

Appreciate any help on the matter, thanks.


Answer is: read Nate miyaki and bill Roberts



Sex Goal Calories (kCal/lb) Protein (g/lb) Carbohydrates (g/lb) Fat (g/lb)
Male Recomposition 12.75 1.15 1.25 0.35


Thanks for the replies guys, I'm just gonna follow these and see how it goes, adjust as neccessary!

Craze can I confirm this is for lb of bw or LBM?