Go Back   Olympic Weightlifting Forums - Catalyst Athletics > Olympic Weightlifting > Nutrition

Thread Tools Display Modes
Old 03-18-2010, 11:04 AM   #1
Emily Mattes
Senior Member
Join Date: Jul 2008
Posts: 727
Default Estimating caloric needs for weight loss

As part of my Eternal Cutting Saga (i.e. has been going on for a year-and-a-half) I am looking to actually get down to 75kg/165lbs for once. No, really!

My stats:
Weight: 174# (171# last Saturday before weekend carb-up)
Height: 5'6''
Body fat: 22-26%?
Activity: 5 days lifting, with 5 Oly lifting workouts and one Strongman. I try to do conditioning twice a week as well. My log is here.

The diet is clean and low-carb. I'm having issues with the calories. 2000 for a week resulted in too little weight loss. 1800 for a week resulted in an immediate weight drop, but now the carb-up weight is not coming off--I'm thinking going lower than 1800 is probably dumb given my level of activity, and I'm worried 1800 may be too low as from past experience I know I don't lose or even gain weight when the calories get too low. Last time I was seriously committed to losing weight I lost well on 1800, but that was a year ago and I was doing considerably less work in the weight room.

Normally I'd just keep playing with numbers until I find something that works, but I feel kind of on a time crunch right now--I need to be at 165 by April 24th or sooner.

Can anyone give me guidance on a good caloric intake to estimate? I've heard the Robb Wolf BW x 14-16 rule, but I don't know if that applies to women. 2500 calories seems awfully high to me.
Emily Mattes is offline   Reply With Quote
Old 03-18-2010, 01:04 PM   #2
Derek Weaver
Senior Member
Join Date: Nov 2007
Posts: 2,628

14-16 x BW does apply to women.

Just split the difference and use 15 cals/lb. This is for maintenance though, not to lose. 174 lbs x 15 kcal/lb = 2610 to maintain bodyweight.

Taking in ~2000 cals will result in a weekly deficit of ~3500 + calories, at least 1 lb. Remember though, that weight/fat loss is never linear and that you may experience a "woosh" effect as Lyle has termed it.

Staying chronically low carb has its disadvantages. Usually something like 1.5 grams of CHO/lb, 1 gram of PRO and .5 grams of FAT = MAINTENANCE. At the stats you listed that's 261 grams of carbs, 174 grams of protein, 87 grams of fat which actually works out to a total of 2523 cals/day. Close enough to maintain bodyweight/bodyfat levels.

Try taking in 1 gram of carbs, 1 gram of protein, and 1/2 gram of fat per lb for a little while and see how you feel and do.

I think you'd be surprised that carbs aren't the devil nutrient they've been made out to be. Carbs and protein have a higher thermic effect than fat, fat is stored preferentially as bodyfat, carb intakes often correspond to thyroid activity (low carb for too long can suppress thyroid activity) etc. It's worth a shot.

In addition, more NEPA activity, like a long walk at night is a good idea.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 05:20 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2016, vBulletin Solutions, Inc.