2800 calorie diet plans

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There are 9 comments

Hi Adrian,

I am 98kg, 171.6cm height- age 36.
My Body fat % is 37.5
My muscle mass % is 29.9
My BMI is 32

I work out 3-4 x per week with weights and some cardio for the last 3 weeks.

Today my trainer said( based on formulaic equations that I need to consume between 2550-2750 calories per day.

My eating is very healthy. But does this seem right? The arguments are always that if I consume too.little and starve my body...I wont lose a pound but actually either stay 98kg ( my plateau number for 10 years or worse, gain weight...


Thanks in advance..


April 25, 2017


im 65kg and 190cm, how many calories do i need per day to gain weight??

September 15, 2015

Adrian Bryant

start here

September 15, 2015


I am 340 lbs, 78" in height, 78 yr old canadian male who does 20 mins cycling cardio 3x a week and about 1 to 1.5 hrs light to medium heavy weight training, also 3x weekly. My AIC is 6.3. I've been this weight for about 50 yrs. Last BP reading was 128/75, HR 65. Any suggestions?

July 16, 2013

Adrian Bryant

are you watching how many calories you are eating per day?

July 17, 2013

simon white

i am 88kg and trying to build lean muscle mass training 4 days a week how many calories do i need per day

October 28, 2012


how come you calculate calories needed a day without there BMR.

May 11, 2017

Incorrect please try again
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