Calorie intake needs/ Workout calories burned questions

[3sixty3]

So I was wondering what methods you guys use to calculate your calorie needs. I currently weight 248, at 6ft1. I took a 8 year break from working out and have been back at it for a solid 9 months straight. I was up to 315lbs when I first got back at it, and dropped 70lbs. I was eating 2600 calories a day, and keeping protein to about 200 plus grams a day, and kinda carb cycling with days under 150 grams and higher carbs based around workouts . I have never been really serious about nutrition but I am starting to learn, and have been making solid muscle gains in the gym. Weight has been staying basically the same which I am fine with because I lost 70lbs in about 6 months and I have some lose skin places in my stomach etc.. I originally was thinking I wanted to walk around at about 215, but I think I need to slow my roll and take longer to get there. Thoughts? Any good books on nutrition? Been thinking about hiring a nutritionist but it's not like I am looking to compete or anything.Just wanna look good. I have the jabra headphones that track my heartbeat when I workout, I usually do weights for about 75-90 min then 35 min of cardio. Here is what it tracks, distance isn't really accurate because Im on a treadmill etc.. My workouts tend to stay in the 1400-1850 calorie burned range from what these are calculating. Am I eating enough? I have been eating more when hungry, and have been roughly around 2800-3300 calories a day lately. I have not put on weight. Help a brother outer and thanks in advance.

 

[Mcdiesel]

How old are you? I think carb cycling is a good method. Calories may be a little high and carbs are a little high for your low days of you're still getting 150. I would keep trying to lose weight if you're at a higher body fat percentage. Can you tell us what you're at? If you're trying to lose weight, I think a higher protein intake would be well suited. I would do 50% of calories which is 326g at 2600 calories a day. Keep the carbs below 100, for 4 or 5 days, which would put fat at 101g. Then on your high carb days up the carbs to 300 and lower fats to about 15g. As far as books. Chris Aceto some books out that are pretty basic and will help with getting you leaner.

 

[3sixty3]

How old are you? I think carb cycling is a good method. Calories may be a little high and carbs are a little high for your low days of you're still getting 150. I would keep trying to lose weight if you're at a higher body fat percentage. Can you tell us what you're at? If you're trying to lose weight, I think a higher protein intake would be well suited. I would do 50% of calories which is 326g at 2600 calories a day. Keep the carbs below 100, for 4 or 5 days, which would put fat at 101g. Then on your high carb days up the carbs to 300 and lower fats to about 15g. As far as books. Chris Aceto some books out that are pretty basic and will help with getting you leaner.

I’m 37 not sure on BF would like To see where I am. I keep most of my fat in the chest and stomach for sure, other areas not bad at all.

 

[Mcdiesel]

I think a good way to judge body fat is to look at photos of other people online. Like, if you Google "body fat percent chart" you'll see different stages. Compare yourself there. However, finding the right calories is easy. If you've been eating the same amount of calories everyday, but you stay the same weight, you should just adjust about 15-20 percent of your calories up or down, depending on if you want to lose or gain. Then you need to think about your body type. Do you gain fat from carbs easily? Then maybe just up the protein and fats a little of you want to gain size. If you want to lose weight, if drop more carbs or more fat. Also, if you haven't gotten blood labs done in a while to check your glucose, a1c, thyroid, and testosterone, I'd get those checked out just to see if there's anything that might be hindering your progress. Especially because you're 37 now and you were out of the game for a while. Good luck brotha!