BMR, TDEE & Macros & Newbie Questions

[MrsDowFire]

I guess I've been pretty lucky because most of my life I've never had to really watch or monitor what I eat. I still don't consider myself overweight but what I don't like is the fat that I feel has been accumulating over the last years. On my profile I have 30% fat but that was using a bathroom scale that weighs you and shows your body fat percentage - not sure how accurate a method that is because I didn't think I was 30% fat....lol. I have been reading all over this site, as well as the book Eat Clean Diet but there are some things that are still confusing me.

I figured what my BMR is using the Harris Benedict Formula. How accurate is this method?

Weight in lbs = 135 / 2.2 = weight in kilograms or 61.36.

Height in inches = 65 x 2.54 = height in centimeters or 165.10.

Female formula: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) ? (4.7 x age in Yrs)

655 + (9.6 x 61.36) + (1.8 x 165.10) - (4.7 x 46) = 1325.02

If I figure my TDEE from here I would take my BMR of 1325 x 1.55 for Moderate Exercise 3-5 times per week. So my TDEE is 2053.75.

Can this be correct? How do I figure out my lean body mass if I wanted to use the Katch-McArdle Formula to find out my BMR?

Have I done all this correctly? Now based on the information I have...what do I do with it. My goals are get some muscle definition and loss body fat.

I?m really not sure how many calories I should be eating per day to obtain my goals. Do I eat more on days that I work out and less on days I don't? What should my macros be 40/30/30 or 40/40/20? I understand macros but I find them hard to keep track of and stay within them each day. What is the easiest way to track and maintain them...counting calories or grams of each per day? It's so hard to track everything you put in your mouth everyday. Do you all make sure your within your macros with each meal or for the day as a whole? Do you know at the beginning of the day that you can have so many grams of each per day and subtract from those figures? I use fitday.com but boy entering every little detail can be daunting. This really is a whole new world for me.

Also, one more note...I have been concentrating on lifting weights more than cardio. Is that okay? I actually like lifting better than cardio.

Thanks for all the help I can get.

[EnigmaPower]

On my profile I have 30% fat but that was using a bathroom scale that weighs you and shows your body fat percentage - not sure how accurate a method that is because I didn't think I was 30% fat....lol.

Not accurate. it will however show you if your bf% is increasing and decreasing but the bioelectric impedance varies with your state of hydration, temperature and humidity of the room so their numbers are pretty wild at times.

I figured what my BMR is using the Harris Benedict Formula. How accurate is this method?

Accurate enough (now define enough).

Also, one more note...I have been concentrating on lifting weights more than cardio. Is that okay? I actually like lifting better than cardio.

In my opinion it's fine. Depends on what you are trying to do though.

[girl81]

What is an average day's menu and workout for you?

[MrsDowFire]

What is an average day's menu and workout for you?

Not sure what you mean by average day but this was yesterday.

Breakfast 7:30 am:

1 C oatmeal with 1 tbsp flaxseed and 1 tbsp raisins.
Optimum Whey Protein with 1/2 c raspberries & 1 tbsp flaxseed
6 oz tomato juice

Snack 10-10:30: Thomas 100 Calorie English Muffin with 1 tbsp organic almond butter.

Lunch 12:30-1:00: Green & Red Leaf Lettuce salad with tomato, snow peas, slivered almonds, maple grove fat free Balsalmic Vinaigrette dressing, 5-6 oz chicken breast, 1/2 cup cooked whole wheat elbow macaroni with organic canned tomatos from leftovers on sunday.

Note: On sunday I cooked 6 whole chicken breasts in my crockpot with a can of organic tomatoes, garlic salt & pepper to have meals all week. I also cooked 2 cups (for a total of 4 cups cooked) of hodgson mill whole wheat macaroni to have on hand all week as well.

Snack 3:30: Unsalted Walnuts, almonds, sunflower seed (not more than 1/4 cup) and 6 strawberries mixed with 1/2 kiwi. This was my pre workout meal. I walked on my treadmill for 40 minutes around 5:30. Got home later than I intended to. Normally start workout around 5.

Dinner 7:30: More chicken - 4-5 oz, steamed snow peas & carrots, 1/2 cup cooked whole wheat elbow macaroni with organic canned tomatos from leftovers on sunday.

Had a few almonds before bed.

When I input all this in fitday it came out like this, although I'm not sure I accounted for correct amounts on everything. I don't weigh my chicken and I didn't measure the vegetables.

Calories 1,890
Fat 71.7 629 34 %
Saturated 11.7 104 6 %
Polyunsaturated 21.7 188 10 %
Monounsaturated 23.9 208 11 %
Carbohydrate 166.4 615 33 %
Dietary Fiber 42.6
Protein 150.2 614 33 %
Alcohol 0.0 0 0 %


Is this what you meant?

[MrsDowFire]

In my opinion it's fine. Depends on what you are trying to do though.

My goals are get some muscle definition and lose body fat.

[EnigmaPower]

My goals are get some muscle definition and lose body fat.

Focusing on lifting and eating properly will work.

[bebeklein]

I'm all for math, but I like this calculator for figuring out your caloric reqs. (ignore the extreme fat loss field, no one should go below 1200)
http://www.freedieting.com/tools/calorie_calculator.htm

On my profile I have 30% fat but that was using a bathroom scale that weighs you and shows your body fat percentage - not sure how accurate a method that is because I didn't think I was 30% fat....lol.

"Be sure you test at the same time of day, preferably first thing in the morning before breakfast, but after a glass of water."

If you're really interested in knowing your BF% try contacting your local university and see if they will do hydrostatic weighting http://exercise.about.com/cs/weightloss/a/bodyfat.htm

Now based on the information I have...what do I do with it. My goals are get some muscle definition and loss body fat.

Some say it's really hard to do both simultaneously. That was certainly my goal when I started out. Your diet will have to be on point if you want to do both. And I wouldn't go too far into a calorie deficit, maybe 300 instead of 500. Others might have better ideas than me tho. Based on that calculator your cals would be around 1625 a day.

Do I eat more on days that I work out and less on days I don't?

You could but I don't bother with that. Too fussy for me.

What should my macros be 40/30/30 or 40/40/20?

I think either of those would work. I prefer 40/40/20. I'm not big on lo-carb diets. So long as they are good carbs I think your body needs them for energy. Also, make sure you drink PLENTY of water (MORE than 2.7L or 92 oz....like 7 arrowhead bottles a day). Hi protein diets are taxing on the liver and kidneys and can lead to dehydration. Also make sure you're getting adequate calcium with hi protein diets. Since you like to read....... http://espn.go.com/trainingroom/s/1999/1104/151285.html

What is the easiest way to track and maintain them...counting calories or grams of each per day? It's so hard to track everything you put in your mouth everyday.

Yeah it's a pain in the ass, but only initially. Once you have all your meals loaded into fitday it's a lot easier. I usually only track for 2 - 4 weeks just to make sure that I'm in check. After that you get an idea of what you're doing and you settle into a routine and it may not be necessary to track. Or it becomes so easy you don't mind keepin it up. I'm not that complicated since I don't really have over 12 different meals. My cooking skills aren't that sophisticated lol.

Do you all make sure your within your macros with each meal or for the day as a whole?

Ideally you want a balance at every meal. I try to come close to my macros % but I don't sweat it. I just try to make sure each meal has all 3 sources - a protein carb and fat. So for a snack I wouldn't just have an apple. I would have an apple and a slice of mozzarella cheese (but I know that's nowhere near 40% protein). For breakfast I don't just have oatmeal (mostly carbs), I'll also have some greek yogurt so I get my protein. At the end of the day is when I worry about the overall 40/40/20, etc. I'm not a fitness competitor so I believe in doing something that's manageable for my lifestyle.

Also, one more note...I have been concentrating on lifting weights more than cardio. Is that okay? I actually like lifting better than cardio.

Based on your weight now I think that's what will transform your body. You might want to try a full body workout for 3 days a week for the first 6 weeks. It will help with the fat loss and I'd include 30 minutes of cardio 3 days a week (maybe make 1 of those a 20 minute HIIT session). It's good for your overall cardivascular health.

http://www.figureathlete.com/free_on...loss_steps&cr=

If you're happy with the fat loss at that point you could switch to a split program and do 4 -5 days of strength training and really focus on building muscle.

[bebeklein]

I just looked at your profile. You look awesome and could easily pass for someone 15 years younger. I also like the island pics in your home gym!!

[MrsDowFire]

I just looked at your profile. You look awesome and could easily pass for someone 15 years younger. I also like the island pics in your home gym!!

Thanks. I did one wall of my workout room with a beach scene to remind me why I want to work out...lol

[MrsDowFire]

bebeklein: Your are a wealth of information. Thank you so much. I haven't been able to read the links of your entire post but the rest of it is very informative. I like the link you sent for the calorie calculator. When you posted that "Based on that calculator your cals would be around 1625 a day". I tried to come up with that figure on the link you sent but didn't. Did you subtract calories from something and 1625 would be the calories I would stay at each day?

Thank you again for taking the time to answer my questions. I really want to learn all I can.

PS Thanks for the compliment....I got carded the other day buying beer... . I know I'm not suppose to drink the stuff but the Buckeyes were playing Penn State. Some occasions you gotta have beer.

[bebeklein]

bebeklein: Your are a wealth of information. Thank you so much. I haven't been able to read the links of your entire post but the rest of it is very informative. I like the link you sent for the calorie calculator. When you posted that "Based on that calculator your cals would be around 1625 a day". I tried to come up with that figure on the link you sent but didn't. Did you subtract calories from something and 1625 would be the calories I would stay at each day?

Thank you again for taking the time to answer my questions. I really want to learn all I can.

PS Thanks for the compliment....I got carded the other day buying beer... . I know I'm not suppose to drink the stuff but the Buckeyes were playing Penn State. Some occasions you gotta have beer.

Getting carded is priceless! And OMG I watched that Penn St game. It was great! My girlfriend is an alum.

I keyed in your stats - 46 5'5 134 5x a week, and ended up with 1828 for your maintenance. I think earlier I was saying go for a 300 cal deficit instead of something like 500 since you're trying to build muscle too. But I only subtracted 200 to get 1625 (and a lil rounding there). I really meant to say 1525.

If you do 5x a week intense 1625 would be about right.

But I'd be curious as to what others recommend if trying to build muscle and lose fat at the same time.

[girl81]

Are you doing weights before your cardio?

[MrsDowFire]

Are you doing weights before your cardio?

Yes to weights before cardio. I warm up for about 6 minutes on treadmill, then weights, then cardio if I do cardio that day. I am going to try jump roping for my warm up instead of the treadmill.

bebeklein: thanks for the reply back.