210lb ? what are cutting and bulking calories for u guys around this weight

[darkwing86]

Hey guys , Im currently about 210 lb at 5'7' .guesstimate around 13%bf. Im 27 and working on a cut to maybe 195-190lb taking 500mg test per week . So im just wondering , what kind of calories around this height and weight would you guys take or assume one may need to intake in order to cut and bulk . I don't count my cals , but if I had to guess , id say to maintain , im eating over 3000 for sure . Also who goes by 40% protein 40%carbs and 20% fat ratio ? Thanks guys , realy appreciate the insight on this one . I know its hard to give different individuals a precise count because there are many factors and were all different ... but im just looking for something close , im hearing around 2400-2800 cals for people cutting , and I don't do much cardio , training 2 hours a day - 5 days a week . thanks a bunch for any help

 

[superp]

I just finished cutting from 225 to 210. 2500 cals on workout days, 2000-2100 on rest days.

 

[Br10]

Go for 2500cal a day and ajust from there. I use 40%protein 40%fat and 20%carbs for cutting. Carbs are a non-essential and the best way to preserve muscle is high protein high fat in a cal deficit.

 

[ketogenicbulldog]

The ratios are definitely person dependant and you have to figure out what works best for you. I personally respond much better and retain much more muscle/strength/vascularity on high pro/mod carbs/low fat than going low carbs. Cals being equal of course, regardless of my name

 

[bigkit34]

The best way to gp about it is calculate your TDEE and after you have that number drop 500-1000 cal a day. Much smarter go count be be precise than to guess

 

[Optimal]

From 190->215, I was bulking on 3700->4100 per day.
Down to 197 on cut now doing 2200-2300/day for 5 days of week and 3,000 for refeed on 2 of the days.

This is all very individual though, you just gotta experiment to find your sweet spot that allows you to lose 1-2lbs/week on cut or gain 2-4lbs/month on bulk depending on current progression capacity.

 

[doesntevenlift]

I'm at about maintenance with 2504 calories @ 184 lbs.

I wish I could bulk/cut like you guys.

 

[ANGRYCRACKER]

Multiply your weight by 12-14 depending on training day or.not and that's how many cals ur body Will burn in a day divide that up 40/30/30 40% protein 30% carbs 30% dietary fats

 

[doesntevenlift]

Multiply your weight by 12-14 depending on training day or.not and that's how many cals ur body Will burn in a day divide that up 40/30/30 40% protein 30% carbs 30% dietary fats

Interesting. Where did you get that formula from?

 

[snowpatrol123]

FWIW @ 6ft, 210 I bulk on 3.8-4.2k cal, and cut on 2.6-3.0 depending on training or not that day.