For weight loss:
Your body weight X 10 to 12 = The range of your daily caloric intake
Your body weight X 13 to 15 = The range of your daily caloric intake
For bulking up:
Your body weight X 16 to 18 = The range of your daily caloric intake
Please keep in mind that these are just general guidelines for estimating your calories, and are not as accurate as a RMR calculator.
So for a 200 pound person, their maintenance calorie intake should be somewhere between 2600 to 3000 calories:
200lb x 13 = 2600 calories
200lb x 15 = 3000 calories
Now, if that individual wanted to lose weight, their calories intake should be between 2000 to 2400 calories per day:
200lb x 10 = 2000 calories
200lb x 12 = 2400 calories
This means a reduction of calorie consumption of roughly 600 per day on average which gives a weekly total calorie reduction of 4,200.
So what happens after this individual has lost 10lbs and wants to continue losing weight? How many calories will he/she need to continue losing weight? With a new body weight, the calculations will be slightly different, and the calorie intake will need to be adjusted for the new body weight of 190lbs.
To continue losing weight at 190lbs, the calorie intake should be:
190 x 10 = 1900
190 x 12 = 2280
So this individual's new calorie intake should range between 1900 to 2280, a further reduction from the previous 2000 to 2400 calories per day. If they stayed with the same calorie consumption, they will start finding that it gets harder and harder to loose weight. Obviously, you can only reduce your calories by so much, and you will eventually hit the dreaded weight loss plateau. But hopefully, if you have a good training program in place with your diet, it will help you reach your goal weight or come close to it.
However, many people going through weight loss eventually encounter the weight loss plateau sooner or later, and it seems that no matter what they do and try, they can no longer lose weight. At times like these, you need some external help to get you through the plateau. You need a proven weight loss system that can help you achieve long term success at losing weight and keeping it off.