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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04-03-2009, 12:07 AM #61
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04-03-2009, 12:08 AM #62
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04-03-2009, 12:11 AM #63
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04-03-2009, 03:58 AM #64
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.ife owes you nothing; you have to earn everything.
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04-03-2009, 05:02 AM #65
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04-03-2009, 11:11 AM #66
- Join Date: May 2006
- Location: South Carolina, United States
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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.
Leave the hours worked field blank.
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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04-03-2009, 11:19 AM #67
- Join Date: May 2006
- Location: South Carolina, United States
- Posts: 4,214
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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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04-03-2009, 11:38 AM #68
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04-04-2009, 11:51 AM #69
- Join Date: May 2006
- Location: South Carolina, United States
- Posts: 4,214
- Rep Power: 10736
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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04-04-2009, 12:32 PM #70
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04-04-2009, 12:33 PM #71
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04-04-2009, 03:15 PM #72Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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04-04-2009, 03:22 PM #73
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04-05-2009, 06:49 PM #74
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04-06-2009, 01:02 PM #75
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04-06-2009, 01:53 PM #76
- Join Date: May 2006
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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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04-06-2009, 07:07 PM #77
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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04-07-2009, 01:46 PM #78
That would be wicked, can't wait!!!
X2!
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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04-07-2009, 02:19 PM #79
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04-07-2009, 03:44 PM #80
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04-07-2009, 04:40 PM #81
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04-07-2009, 04:45 PM #82
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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04-07-2009, 04:46 PM #83
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04-07-2009, 04:51 PM #84
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04-07-2009, 05:04 PM #85
- Join Date: Aug 2002
- Location: Detroit, Michigan, United States
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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 sureCertified Personal Trainer, A.C.E, N.A.S.M
Senior BB.com Member
Current Supps
BSN Hyper Shred | HMB | Fish Oil | Opti-Men | ProSupps: Dr Jekyll & Mr. Hyde
.:MiscMarioBrahs:.
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04-07-2009, 05:24 PM #86
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04-07-2009, 06:15 PM #87
- Join Date: May 2006
- Location: South Carolina, United States
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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.
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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04-07-2009, 06:24 PM #88
- Join Date: May 2006
- Location: South Carolina, United States
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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.
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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04-07-2009, 06:31 PM #89
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04-07-2009, 06:47 PM #90
- Join Date: Feb 2007
- Location: San Diego, California, United States
- Age: 37
- Posts: 12
- Rep Power: 0
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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