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Thread: Calorie needs for an average guy

  1. #1
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    Jun 2021
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    Default Calorie needs for an average guy

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    Hi Robert, possibly a dumb question here. I wouldnt consider myself under or over weight (62, 208lbs 10% body fat, 30 year old male) I've always had a very easy time putting on weight (former fat guy) my lifts at the moment arent impressive.

    275 5x3 Squats
    315 5x1 Deadlift
    225 5x3 Bench
    130 5x3 press
    (8 reps of chins with body weight)

    Should I start at 4,000 calories? Or would 3,500/3,700 do the trick?

    Thanks!

  2. #2
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    Aug 2013
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    Yes, get to 4000 and push those numbers up. Have you missed any reps yet?
    Last edited by Robert Santana; 12-03-2021 at 01:22 AM.

  3. #3
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    Jun 2021
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    Will do! And not yet.

    My apologies for not including a bit of my training history. Since high school Ive mostly attempted bodybuilding, off and on. Finally came across Starting Strength a year or so ago, over shot the calories, and tweaked my back a few times (which ended up being beneficial, since it forced me to focus on form) between the two I ended up fat, so just recently dieted for 14 weeks and lost 40 pounds to where Im at now (not naturally lean)

    I appreciate the reply, absolutely gives me some peace of mind. Also digging the Weights and Plates podcast 👍🏻

  4. #4
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    Technique is part of the program and I find poor technique causes injury and calories-at-all-costs without attention to macro distribution is the reason for fat and not strong at the end of LP. Eat the calories but make sure you have enough carbs and protein. Add weight to the bar but do so with good technique.

  5. #5
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    Absolutely. My calorie and macro breakdown is this..

    Calories: 4,000
    Protein : 250
    Carbs. : 520
    Fat : 105

    MyFitnessPal is fantastic.

  6. #6
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    Right where I'd like you to be at that calorie level. Keep the fiber at 40 or more too. Well done.

  7. #7
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    Awesome. Thanks again for the help, Robert!

  8. #8
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    starting strength coach development program
    You are welcome.

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