Sport Diet question

[Shigan5940]

Hey people, I have a problem.

The needed calories to maintain my weight are 3167 calories a day. I need to know what kind of diet I should aim for. I am trying to loose weight and keep muscle (Then I'm going to gain muscle).

My stats are:

13 years old
5'7"
227 lbs (123 kgs)
Body fat - unknown (hope to be getting a scale soon)

Daily diet is unknown because it changes daily according to what my family wants to eat.

So my main questions are:

How many calories a day should I eat?
What kind of diet should I lean for?

Well that's about it. Any help would be greatly appreciated.

Random Smile:
:jump1:

 

[[Focus]]

You're too young to be "dieting".

Eat clean and be as active as you can - think in terms of years and not weeks and keep it realistic, but eat when you're hungry until you're satisfied. Eating calorically sparse, nutritionally dense whole foods according to the linked guidelines and developing an active lifestyle is certain to help you (as an overweight, inactive beginner) shed fat and gain muscle without the need for restrictive dieting or calorie counting (to start - in some cases it never becomes necessary).

You didn't become significantly overfat (and probably out of shape) in a couple months so don't expect it to go the other way that quickly either. Set manageable (see: "small"), realistic behavioral ("I will do this and this" and not "I will get these results") goals and do your best to meet them. When you fall off the wagon (and you will occasionally), don't waste your mental energy beating yourself up over it, use it to just get started again as soon as you can. If you are honest with and accountable to yourself, after a while the gaps between "going off diet" and "getting back on diet" will narrow and disappear. This is how one becomes consistent, and consistency will be the measure of your success.

 

[LadyLeeLee]

^^^ agreed


You should focus on making healthier choices in your life, not on dieting. Keep track of what you're eating now in terms of food items, not even in the amounts of calories. Then you can figure out what you can sub-in in place of the less healthy things you're consuming.

Just aim to make more nutritious food choices, and try to increase your daily activity. This should be enough to help you get into better shape. You're a growing child, you shouldn't be restricitng your intake.