I am interested in how much a standard teenager should be eating every day. I have measured my BMR on a Tanita machine to be 1550 calories/day ; however there are many differences in the predictive PALs factors on one's BMR.
Some websites, for examply state 1.4 is the standard for a sedentary lifestyle.
http://www.appropedia.org/Appropriat...ition_manual_3
However, many others suggest a PAL of 1.55+ for a sendentary lifestyle.
http://www.fao.org/docrep/007/y5686e/y5686e07.htm
http://www.tsimane.org/NSftraining/F...ivity-2005.pdf
This is around a 200 calorie difference, which can determine weight gain/loss.
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Thread: Variancies in PAL and TEE
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10-30-2010, 04:49 PM #1
Variancies in PAL and TEE
My workout log:http://forum.bodybuilding.com/showthread.php?t=155733223&p=1108106083#post1108106083
Youtube V-Log :http://www.youtube.com/channel/UCb5m_m_3kMatAVfGjrdKYMw/videos
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11-05-2010, 12:42 AM #2
The only way to be sure is trial and error. Any sort of measurement is going to have some degree of error; it's pretty impossible to accurately predict. The only real test is the test of time. There is no "standard" that applies to everyone- there are way too many factors, including genetic ones, to be sure of anything. Give it a few days, see what happens; if you need to adjust up, adjust up; if you need to adjust down, adjust down.
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11-07-2010, 10:47 PM #3
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11-08-2010, 01:41 AM #4
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11-11-2010, 03:24 PM #5
- Join Date: May 2006
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Typically:
1.9 is extremely active
1.725 is very active
1.55 is moderately active.
1.375 is lightly active.
1.2 is sedentary.
http://www.gnorb.net/1035/how-many-c...-need-in-a-day
I'd start out using those.
There is a thermic effect of food which is around 10% on average. The higher PAL figures, for a same given activity level, you find on some other sites probably factor this in already.
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11-12-2010, 01:10 AM #6
so if I were to use the PALs that you gave, would i have to multiply my BMR by the PAL, then add in the thermic effect of food?
e.g. my bmr: 1555 calories
1525 x 1.4 (lightly-moderately active) = 2135
2135 + (2135 x 0.1) = 2348 (thermic affect of food is roughly 10%?)
is this the amount of calories i would need to maintain?My workout log:http://forum.bodybuilding.com/showthread.php?t=155733223&p=1108106083#post1108106083
Youtube V-Log :http://www.youtube.com/channel/UCb5m_m_3kMatAVfGjrdKYMw/videos
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11-12-2010, 10:23 AM #7
- Join Date: May 2006
- Location: South Carolina, United States
- Posts: 4,206
- Rep Power: 10737
Yes.
If you want, you can try out my program, which is currently in the form of a spreadsheet. A link to it is in my sig. It can give a more precise calculation of your Calorie needs. In the program, I classify the PAL's as occupational activity factors, the activity level of your daily job and lifestyle. It doesn't factor in formal exercise. There is a dedicated section for this where you enter in your daily exercise such as cardio, weight-lifting, sports, etc. There is another area for entering parameters for other factors that affect your metabolic rate.
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11-12-2010, 12:48 PM #8
TEF is usually included in normal PAL calculations [but remember it is altered with a higher protein/ higher fiber diet... So you might get variations there from the norm] [Robbies sheet takes that into consideration I believe]...
Just a warning re using his sheet - At 14 yrs your requirements are going to be very different to an adult. Which is why the PAL linked previous were different to what most people quote. Active GROWTH is a big cost expenditure. Other things [like a higher Body SA to mass ratio] will also add to energy requirement [you're like mice! ].
http://www.ncbi.nlm.nih.gov/pubmed/18049985
http://dx.doi.org/10.1016/j.pmr.2007.12.001
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11-12-2010, 02:50 PM #9
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11-13-2010, 04:03 AM #10
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11-13-2010, 07:48 AM #11
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05-21-2011, 11:59 AM #12
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05-25-2011, 10:19 PM #13
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10-24-2012, 06:30 PM #14
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