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  1. #61
    Registered User Robby Coker's Avatar
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    Originally Posted by Bignbuff View Post
    Does this give anyone numbers that are significantly higher than what they expected?

    For instance, I put in a 500 calorie deficit with very conservative numbers (regarding how much I exercise, how much water I drink, that I have a slow metabolism, etc.) and it is telling me that I can eat an amount equal to approximately 16.5 times my bodyweight every day! Granted, I live a fairly active lifestyle and do cardio pretty much everyday, but this seems pretty high to me. Possibly being young and around 11-12% bodyfat helps.
    Currently I aim for around 12x my bodyweight to lose about a pound a week. Are my calories probably too low?
    If you enter a body fat percentage, it uses the REE formula based on lean body mass (Katch-McArdle formula).

    So, if you are at a heavier body weight but have a lower body fat % (11-12% in your case), then you will have a higher REE, and therefore, a higher maintenance level, than someone at that same given body weight and something like 26% body fat.
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  2. #62
    Home Alone Bignbuff's Avatar
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    Originally Posted by Fitto13 View Post
    They could be mate. The estimates I got at for gaining were pretty much spot on what I'm at now. I know that 12x my BW would have me dropping weight quiiiick! And I don't live that active outside of recreational lifting and some cardio here and there.

    Try the calculations you got and monitor your weight loss. Being young will help in having a higher metabolic rate as will having a fairly active lifestyle. 16.5x your BW seems pretty reasonable to lose weight with above average activity. If you don't lose weight after ~2-3 weeks, decrease your cals some.

    Best to take it slow and eat as much as you can to lose weight IMO

    I think alot of people actually under estimate the amounts they can eat. This was me included.
    Thanks. I actually toyed around with it a little more and made what I believe are some more "realistic" inputs, and it seems to be more on par with what I'm doing.
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  3. #63
    Eats carbs before bed 141455675's Avatar
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    Originally Posted by Bignbuff View Post
    Thanks. I actually toyed around with it a little more and made what I believe are some more "realistic" inputs, and it seems to be more on par with what I'm doing.
    Fair enough. Whatever works mate
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  4. #64
    CallOfDuty Queen Manditude's Avatar
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    Amazing job Robby,

    my only question is after putting the data in, to lose 2lbs a week it says with no starvation response I should be eating 900 or something calories?
    It was more close to 1000 but is that correct?

    I weigh 123lbs, 5ft 5, 17y/o. I made a caloric deficit of 500 calories.
    I'm concerned I might have entered some data wrong?
    I'm currently unemployed so I chose sedentary, then with the following factors of lifting weights 3x per week and doing cardio 4x per week.
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  5. #65
    Registered User SpartanKid's Avatar
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    on the bottom part where it has the bulking regimen forecaster and it tells you the calories needed to gain each week, what does the adaptive thermogenesis part mean?
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  6. #66
    Registered User Robby Coker's Avatar
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    Originally Posted by Manditude View Post
    Amazing job Robby,

    my only question is after putting the data in, to lose 2lbs a week it says with no starvation response I should be eating 900 or something calories?
    It was more close to 1000 but is that correct?
    With your size and overall activity level, an intake that low is required to lose around 2 lbs/week (w/o starvation mode) as your TMEE is usually only around 2000.

    For your size, 2 lbs/week would be a bit too fast, and 900 Calories/day is very low.

    I weigh 123lbs, 5ft 5, 17y/o. I made a caloric deficit of 500 calories.
    I'm concerned I might have entered some data wrong?
    I'm currently unemployed so I chose sedentary, then with the following factors of lifting weights 3x per week and doing cardio 4x per week.
    If you're unemployed, put the activity level that best matches how active you are each day (before exercise is factored in) for most of the week.

    Leave the hours worked field blank.

    Originally Posted by SpartanKid View Post
    on the bottom part where it has the bulking regimen forecaster and it tells you the calories needed to gain each week, what does the adaptive thermogenesis part mean?
    It tells you the Calories needed to gain if you were to have an adaptive thermogenic capacity of "x" %.

    In some people, when they overfeed, their bodies will dissipate the excess Calories as heat. This explains the individual variation of weight gain for a same given Calorie excess. This is a reason why some people can eat a lot and not gain a pound.
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  7. #67
    Registered User Robby Coker's Avatar
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    The new version is now ready!

    These are all the changes that were made.

    04/03/09 - Version 1.11 to Version 1.2
    =============================

    * In the information entry area:

    -There is now a separate unit selection for height. It is labeled as Height Unit. Above it is the unit selection for weight, labeled as Weight Unit.

    * In the Standard Parameters area:

    -I did a complete overhaul here. There are now nine different sections. Six of them are for exercise.

    -For the occupational activity level, you no longer select the activity factor by its numerical value. You now select it by its description. For example, if you describe your occupational activity level as being lightly active, you will select from the menu "Lightly Active" instead of 1.375.

    * In the Extended Parameters area:

    -A volume unit selection has been implemented.

    -High Intensity Interval Training has been added. It is right below Weight-Lifting. With this one, just as with the weight-lifting, you do not enter anything.

    -The Omega 3 section now has four parameters.

    -There was a minor bug in the fat-burners section where the #VALUE! error would appear if you entered anything that was not a number.

    -Because some of the section sizes have changed due to added parameters, I re-arranged the sections here to make things look more organized

    * In the Total Metabolism area:

    -I added a field where you can enter an energy intake. Below it, an energy balance is calculated from it, and in the chart below that, you can see what possible effects that energy balance would have on your metabolism.

    -I modified the formatting of the total metabolism chart. Hopefully, it will be a little bit easier to read.

    * In the Regimen Forecaster area:

    -I added a section for entering goal body fat percentage. Along with this, to the right of the starting weight and body fat %, I added a field for displaying the required weight to reach goal body fat percentage, and below that, the maximum suggested rate of weight loss. So, those who are striving for a certain body fat percentage goal will now be able to use this to make projections as to when they will get to their goal.

    * In the program in general:

    -I optimized the size of the pictures and then put them back on. Before that, on a good bit of the pictures, I put them in while they were still at their original resolutions, and I just downsized them using the downsize feature. As a result, it made the file size of Total Metabolism Forecaster larger than necessary. Additionally, I added some new pictures in all of the areas of Total Metabolism Forecaster. With all of these changes with the pictures, this version of Total Metabolism Forecaster is about 200 kb smaller than the previous versions.

    -I did a lot more optimizations to the mechanics.

    -I made some label changes.

    -Few other modifications and fixes


    You can get it from here.
    Last edited by Robby99999; 04-04-2009 at 11:51 AM.
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  8. #68
    --- Elmy's Avatar
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    Looks great man, reps on spread.

    EDIT: Thanks for sticky!
    Last edited by Elmy; 04-03-2009 at 02:51 PM.
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  9. #69
    Registered User Robby Coker's Avatar
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    I found a bug involving the Calorie Intake field in the Total Metabolism area. If you had a dairy serving input of above three, and you then tried to enter a Calorie intake into this field, then you would get a circular reference error. I fixed this, and this part now works as it should.

    So, I released a bug fix version.

    You can get it from here.
    Last edited by Robby99999; 04-07-2009 at 10:39 PM.
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  10. #70
    Registered User fitopia's Avatar
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    Thumbs up

    Finally sticky'ed. Thank you sticky gods!
    My transformation log: http://forum.bodybuilding.com/showthread.php?t=115239961

    pre-exhausted leg press PR - 3x12x390
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  11. #71
    ~~~ wave_length's Avatar
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    Congrats on the sticky Robby, you deserve it!
    PLEASE DON'T REP ME, REP THE GUYS IN THE "HOW TO LOSE FAT FOR NOOBS" THREAD INSTEAD
    How to lose fat for Noobs: http://forum.bodybuilding.com/showthread.php?t=129247741
    Bodybuilding Guide: http://forum.bodybuilding.com/showthread.php?p=553453753#post553453753
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  12. #72
    LIVING determined4000's Avatar
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    Originally Posted by wave_length View Post
    Congrats on the sticky Robby, you deserve it!
    x2
    every1 give the man reps
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  13. #73
    Registered User Robby Coker's Avatar
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    I appreciate the feedback from you guys, and thanks for the sticky.
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  14. #74
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    Originally Posted by Robby99999 View Post
    If you enter a body fat percentage, it uses the REE formula based on lean body mass (Katch-McArdle formula).

    So, if you are at a heavier body weight but have a lower body fat % (11-12% in your case), then you will have a higher REE, and therefore, a higher maintenance level, than someone at that same given body weight and something like 26% body fat.
    Thanks. Guess I can eat a little bit more every day. Runs to the store to get Ben & Jerry's Ice Cream.

    Sticky, by the way.
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  15. #75
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    I downloaded it...thanks It is truly telling me what I already knew...I have had my body in starvation mode and that is why I keep gaining all the weight right back...this time slow and easy.
    Cardio without weight training is a recipe for failure...
    The only thing constant in the world is "change".
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  16. #76
    Registered User Robby Coker's Avatar
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    I'm currently working on the next version, and one of the things I'm adding are more dairy parameters. I'm planning to have 6 different parameters for the dairy intake section.

    Reason for this is that many users have likely been counting all dairy equally. However, each different type of dairy doesn't have the same amount of Calcium per serving. For this program, the standard for 1 dairy serving is any dairy food with 300mg of Calcium per serving. However, not all dairy foods have that much. Some have as little as 70mg.

    In that section, there will be separate fields for milk, yogurt, cheese, ice cream, etc. Then all of the quantities that the user entered will be added up to a total quantity. However, each of these types of dairy will be weighted differently, meaning that not all of them will be counted equally. Most will be counted as a fraction of a serving (e.g. 1/3 of a serving if that dairy food has 100mg of Calcium). Ice Cream will carry the least weight of them all.


    One other thing I've done as well for now, is, in the Regimen Forecaster, for bulking, I have removed the 1 pound per week weight gain limit for those who are less than 8% body fat. This is because, according to most sites, 8% to 15% body fat is generally the optimal body fat % range.

    Another thing I might do is add a third goal setting method for the Regimen Forecaster. In this one, you will also set a goal body fat percentage and then enter a fat loss %. However, instead of setting a desired weekly rate of weight loss, you will set a desired weekly rate of body fat % loss.

    If I do this, I will implement a part where you make your selection as to what method you want to use.
    Last edited by Robby99999; 04-06-2009 at 01:56 PM.
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  17. #77
    Home Alone Bignbuff's Avatar
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    On a similar note to this, anyone know any good "calories burned calculators" for various activities that take into account ones sex, height, weight, age, bodyfat %, etc.

    Pretty much all of the calculators I have seen simply ask for weight (and then the time you did the activity), so I am assuming they are oversimplifed.
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  18. #78
    not scared of calories b_white's Avatar
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    Talking

    Originally Posted by Robby99999 View Post
    At the request of a member, one of the new features I have implemented is a goal body fat percentage part in the Regimen Forecaster section.
    That would be wicked, can't wait!!!

    Originally Posted by wave_length View Post
    Sticky!
    X2!

    Originally Posted by wave_length View Post
    I vote for sticky again.
    X3!!

    My resting calorie intake is 2734 - 5'10" - 178 lbs - 15.8% bf - male - 43 hour workweek - 1 mile cardio/week - 3 55min mod/high intensity workouts - 128 oz water - 30% protein - 44% carbs - 26% fat

    No wonder I was always hungry/lethargic when I was eating 1600-1700 calories, lol.

    Thanks Robby, lookin forward to the goal bf% calculator!!!
    B
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  19. #79
    Registered User Robby Coker's Avatar
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    Originally Posted by b_white View Post
    That would be wicked, can't wait!!!

    Thanks Robby, lookin forward to the goal bf% calculator!!!
    Have you gotten version 1.201?

    I've implemented it for 1.2.
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  20. #80
    Registered User coougarr's Avatar
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    I just downloaded the new version and it works great. Thanks for your hard work Robby!
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  21. #81
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    question about the cutting portion of that calculator.

    where it says "no starvation response, is that another saying for "maintenance?"

    thanks!
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  22. #82
    not scared of calories b_white's Avatar
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    Talking

    Originally Posted by Robby99999 View Post
    Have you gotten version 1.201?

    I've implemented it for 1.2.
    OK...got it now. Apparently I'm a little behind on the times, lol.

    When I enter everything in and put in 12% goal for bf% where does the projected fat loss % calculation come from...where do I get the number for that field?

    I put 10% in that field just as a guess and I'm getting that for me to reach 12% bf with 10% projected fat loss = goal weight of 121 lbs?? I hope that's not the case - I haven't weighed 121 since 9th grade, lol.
    B
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  23. #83
    Senior Member StillWorkin's Avatar
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    Originally Posted by rainieravesouth View Post
    question about the cutting portion of that calculator.

    where it says "no starvation response, is that another saying for "maintenance?"

    thanks!
    Good Q
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  24. #84
    not scared of calories b_white's Avatar
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    Originally Posted by rainieravesouth View Post
    question about the cutting portion of that calculator.

    where it says "no starvation response, is that another saying for "maintenance?"

    thanks!
    I think that means if your calories hit that number your body does not go into starvation response.

    Look at the numbers - my calorie expenditure = 2734 but the calorie count of 2177 = without starvation mode. I take this to mean if I eat 2100 calories/day my body will not go into starvation mode.
    B
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  25. #85
    Senior Member StillWorkin's Avatar
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    I keep on entering number over and over and over.. trying to figure this out. Its trying to tell me to eat 4000 cals at 50/30/20 to be at -600 "without starvation mode"
    Ugh.. 4000? WOW... I eat 2600 now. Thats already 325g Protein...
    I think I need a fricken walk thru teacher or something..
    Its a sweet program layout for sure
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  26. #86
    Registered User daYDreAmErX's Avatar
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    Hey,

    Your program is giving me some insane and high numbers

    I don't think that's possible, seriously.
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  27. #87
    Registered User Robby Coker's Avatar
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    Originally Posted by b_white View Post
    OK...got it now. Apparently I'm a little behind on the times, lol.

    When I enter everything in and put in 12% goal for bf% where does the projected fat loss % calculation come from...where do I get the number for that field?
    If you read in the beige text box that pops up, you will see that the fat loss % means fat to muscle loss ratio, which is the % of body weight you lose as fat.

    In this field, you enter the fat to muscle loss ratio (in %) that you expect to have based on what approach you are planning to take to lose fat.

    I put 10% in that field just as a guess and I'm getting that for me to reach 12% bf with 10% projected fat loss = goal weight of 121 lbs?? I hope that's not the case - I haven't weighed 121 since 9th grade, lol.
    No. No. Don't enter 10%.

    10% means that only 10% of weight lost will be fat
    and the other 90% of weight loss will be muscle!
    Hence the low weight of 121.

    With whatever fat loss approach you're taking, there's NO WAY that 90% of your weight loss will be from muscle.
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  28. #88
    Registered User Robby Coker's Avatar
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    Originally Posted by rainieravesouth View Post
    question about the cutting portion of that calculator.

    where it says "no starvation response, is that another saying for "maintenance?"

    thanks!
    It doesn't mean maintenance at all.

    For the Total Metabolism area:
    -for Total Daily Calorie Expenditure, it's what your TDEE would be when you're running a deficit, and your body is not in starvation mode.
    -for Metabolic Rating, it's what your metabolic rating would be in a deficit, and your body is not in starvation mode.
    -for Actual Calorie Deficit, it's what your Calorie deficit would be if your body is not in starvation mode.

    For Regimen Forecaster:
    It means that this is how many Calories you would need to lose at a given rate if your body is not in starvation mode.

    Originally Posted by StillWorkin View Post
    Good Q
    Originally Posted by b_white View Post
    I think that means if your calories hit that number your body does not go into starvation response.

    Look at the numbers - my calorie expenditure = 2734 but the calorie count of 2177 = without starvation mode. I take this to mean if I eat 2100 calories/day my body will not go into starvation mode.
    That's not quite what it means.

    In the Regimen Forecaster area, it means that's how many Calories you would need to lose at a given rate if your body is not in starvation mode.
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  29. #89
    Registered User Robby Coker's Avatar
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    Originally Posted by StillWorkin View Post
    I keep on entering number over and over and over.. trying to figure this out. Its trying to tell me to eat 4000 cals at 50/30/20 to be at -600 "without starvation mode"
    Ugh.. 4000? WOW... I eat 2600 now. Thats already 325g Protein...
    I think I need a fricken walk thru teacher or something..
    Its a sweet program layout for sure
    Are you using body fat percentage?

    edit: I looked up the climate for Michigan. According to the climate of Detroit, the climate is temperate. So, select temperate for your climate.
    Last edited by Robby99999; 04-07-2009 at 06:39 PM.
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  30. #90
    Registered User njh287's Avatar
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    I just used your latest version of the program. I read the FAQ and readme text files and still having a little trouble interpreting things. First, which of the starvation mode [the different %'s] caloric prescriptions is best, i.e. how should I go about choosing one? What do the metrics at the top mean and how should they be interpreted differently from the table at the bottom [the daily calorie intake, calculated calorie deficit, calorie balance, and resulting calorie intake]...what should I input in these and how should I interpret the results? Also, I left my PCF's blank as I am not sure and do not subscribe to a particular method though I've been keeping my carbs low for cutting; what kind of PCF would you proscribe? I'm thinking higher protein, lower carb is better for maintaining LBM while cutting, but your application doesn't really suggest either way. Seems like it could be helpful though....thanks for all your hard work!
    Last edited by njh287; 04-07-2009 at 06:57 PM.
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