Sport calorie help please!!

[tooltime]

Im trying to shed some poundage ive gained due to bad diet and crazy work hours, and ive gotten conflicting advice on caloric intake. some say im needing only 1500 calories to lose weight, and others say 3000+ to survive on my level. Quick background: im 38 and a mechanic so im pretty active. I walk 2 miles a day in the am. on an empty stomach, and due a full body workout 3-4 times a week. Im not looking to gain mass just shed fat and tone ( I was a wrestler in college and have maintained muscle size due to my work). im 6' tall and weigh 230lb. thats after losing 20lb in a month due to a total reversal in diet. i need to know whats a healthy intake to keep me movin and still lose weight at a healthy rate.

 

[tonymcclellan]

Do you know how many you intake daily now...and are they healthy cals? 1500 is definitely way to low for your size. Im taking in an avg of 2500 and Im 6' 199 lbs so you should maybe try a few more. Figure out how many you intake now, reduce it by 500 and see what happens.

 

[tooltime]

im at about 2000 right now... pretty much healthy cals. all whole grains, lean protiens, good fats (fish and nuts). but im feelin kind of lethargic and run down some of the time , almost like a sugar low. kinda concerned my metabolism is gonna come to a screeching halt.

 

[ginab]

Your Estimated Energy Expenditure (EER) adjusted for your activity level, which you said was active, and your BMI being over 25, is 3500 calories per day.

A healthy rate of 1-2 lbs per week would put you pretty much exactly where Tony suggested. Between 2500 - 3000. Just make sure you keep up with your am walks and your workouts.

How many times a day are you eating? Not enough calories and too long between meals can cause that crashing feeling. Make sure you're eating every 2-4 hours, it should help with keeping your metabolism going and avoiding the dips in energy.

Good luck!!