Hi, i'm new at this. Can someone please do the math.
Age: 18
weight: 157lbs
Height: 5'5
Bf%: 19
Activity level: 1.6
I want to lose 1lb-1.5lbs a week
Sorry for making this thread, i'm just really confused.
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05-18-2011, 11:19 AM #1
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05-18-2011, 11:37 AM #2
- Join Date: Sep 2010
- Location: Denver, Colorado, United States
- Posts: 929
- Rep Power: 370
What is confusing you? It is a step by step guide. If not there are calculators on many websites.
http://www.freedieting.com/tools/calorie_calculator.htm
http://forum.bodybuilding.com/showth...hp?t=133163973"I hate it when people say "Don't be so hard on yourself." Why not be hard on yourself? Be as hard on yourself as you can. Maybe just maybe it will get you up off your ass and help you accomplish a goal. If not, your weakness has won." ~ ME
"There are no easy fixes in life. No magic beans. No Genie of the Lamp to wish yourself skinny. It takes hard work and dedication. Why don't people understand that?" ~ ME
QUIT SPOUTING BRO SCIENCE BRAH!!!! UGGGGGGGGGG
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05-18-2011, 11:39 AM #3
157*0.81 = 127 LBM
Protein = 1g per 1lb LBM = 127g (127*4=508 calories)
fat = 0.5g per 1lb body weight = 78.5g (78.5*9=706.5 calories)
1215 calories total for required protein/fats
BMR ~ 1750
Maintenance 1750*1.6=2800
Cut at 750 calories (1.5lb per week) = 2050 required
2050-1215 = 835 calories to be made up of anything; assuming carbs - 835/4=209g
Summary:
2050 calories
209g carbs
127g protein
79g fat
Estimated figures, best bet it so try cutting at 2000 for a few weeks and see your progress, adjust calories up or down from there.
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05-18-2011, 11:41 AM #4
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05-18-2011, 11:54 AM #5
His maintenance likely isnt 2600. At 19% body fat and 5'5" and 157lbs, I'd say his true maintenance is likely closer to 2100-2200. I doubt he's super physically active.
OP, If I were you this is what I'd eat every day:
120gm protein = 460
100gm carbs = 400 cals
75gm fat = 675 cals
Just over 1500 calories a day - hits all of your nutritional requirements.
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05-18-2011, 12:37 PM #6
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05-18-2011, 01:18 PM #7
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05-18-2011, 02:02 PM #8
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05-18-2011, 02:08 PM #9
So that's what, less than 5% of your time in a week spent doing an activity. The activity level is for what you do for the majority of your day, unless you are in a job that requires activity 8hours a day 5 days a week its wise to set your activity level to 1.2.
That being said, its all an estimate anyway, until you actually eat at a strict calorie level for a few weeks you won't know exactly what your maintenance level is. See you in a month when you have found out.
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05-18-2011, 02:10 PM #10
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05-18-2011, 02:13 PM #11
[QUOTE=Mightymuff;683909111]So that's what, less than 5% of your time in a week spent doing an activity. The activity level is for what you do for the majority of your day, unless you are in a job that requires activity 8hours a day 5 days a week its wise to set your activity level to 1.2.
That being said, its all an estimate anyway, until you actually eat at a strict calorie level for a few weeks you won't know exactly what your maintenance level is. See you in a month when you have found out.[/QUOTE]
THis is true too..
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05-18-2011, 02:15 PM #12
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05-18-2011, 02:19 PM #13
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05-18-2011, 02:22 PM #14
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05-18-2011, 02:44 PM #15
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05-18-2011, 03:14 PM #16
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05-18-2011, 03:34 PM #17
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