These numbers seem insane!

[jentanne]

I used the sticky thread to try to figure out my daily calories. Can someone check my math or tell me if this seems like too much to you? I used the last formula.

I weigh 134 bodyfat is 18.5 using calipers. 60.8 is weight in kg.
I used 1.5 multiplier because I do go to the gym at least 3 times a week and recently it has been more like 4 or 5.

So I got bmr of 1441
Plus activity. 2161
Tef. 2485
Gain 10%. 2733 because I am trying to gain lean muscle. However I don't think I have ever gotten close to 2400 a day in my life!! I don't know how I can find time to eat that much. Plus the breakdown for nutrients is as follows for the maintenance cals of 2485

Protein 136 grams 2x lbm 544 cals
Fat 75 g (1.5 per lbm) 675 cals
Which leaves carbs of
316 g. 1266 cals

This seems crazy to me. Is this correct or would you suggest I figure something differently? Thanks for any help!

[goalorientgirl]

Honestly, your numbers aren't all that crazy if you're active (they're very close to mine).

Still, I'd use the Mifflin-St Jeor to calculate BMR instead one the one that requires known body fat, as calipers are notoriously inaccurate.

For WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

Some women over estimate their activity, but a factor of 1.5 isn't necessarily unreasonable assuming you're not totally sedentary during your non-gym time.

[jentanne]

Ok well that puts maintenance at about 2285 so If I go with the 2400 cal above it is less than 10% over but pretty close. I was going to try that anyway before trying the 2700!!

So that many carbs still sounds ok? Seemed like a lot at first!

[pwincessami]

I used the sticky thread to try to figure out my daily calories. Can someone check my math or tell me if this seems like too much to you? I used the last formula.

I weigh 134 bodyfat is 18.5 using calipers. 60.8 is weight in kg.
I used 1.5 multiplier because I do go to the gym at least 3 times a week and recently it has been more like 4 or 5.

So I got bmr of 1441
Plus activity. 2161
Tef. 2485
Gain 10%. 2733 because I am trying to gain lean muscle. However I don't think I have ever gotten close to 2400 a day in my life!! I don't know how I can find time to eat that much. Plus the breakdown for nutrients is as follows for the maintenance cals of 2485

Protein 136 grams 2x lbm 544 cals
Fat 75 g (1.5 per lbm) 675 cals
Which leaves carbs of
316 g. 1266 cals

This seems crazy to me. Is this correct or would you suggest I figure something differently? Thanks for any help!

Sorry to jump in. I am a bit confused. Dont you just have to multiply your BMR by the activity factor to find your maintenance cals. What is tef?

[jentanne]

Thermo effect of eating 15% of cals after you multiply by activity. At least the way I understood it.

[thedogdidit]

Thermo effect of eating 15% of cals after you multiply by activity. At least the way I understood it.

I wouldn't put this into the calculation. I think it's explained in there just to ... well, explain it.. but not intended to be used in the calc.

So, now your calc here jibes with the other calcs.

Good catch, pwincessami!

[goalorientgirl]

I wouldn't put this into the calculation. I think it's explained in there just to ... well, explain it.. but not intended to be used in the calc.

So, now your calc here jibes with the other calcs.

Good catch, pwincessami!

Yeah, you just take BMR * Activity Factor to get maintenance calories then your 10-20% for gains. You don't need to add anything else on to it. Start wherever you're comfortable with. If the carbs seem to high, then add more fats or protein instead, but it's total calories that really matter.

[freebirdmac]

I'd have your maintenance around 2000, so I'd start a bulk at 2250.

Come join the bulking thread! http://forum.bodybuilding.com/showth...hp?t=128051673

[jentanne]

Cool thanks! Thanks for all the info ladies!

[EthanEte]

I'm not sure if your numbers are right, BUT.. if you are having a problem eating 2500 calories, I have a quick fix to your problem.


I have about 5,000-6,000 calories a day and this has been one of my life savers:


Muscle Juice 2600 made by "Ultimate Nutrition", I believe. The brand may be wrong, but I know it's called that.


****1400+ CALORIES and 76+ GRAMS OF PROTEIN **** in "1" SERVING!!

Ridiculous right?!?!

Now you just need 1100 calories and the rest of your protein between 3+ meals.
You should be able to hit that like NOTHING.


PS, there are tons of shakes that have tons of calories like that.




But this is just if you really can't eat it, and the number is really '2500'

[imperfectly_lou]

Those shakes are just full of sugar and other "fillers" to get the calories up... rubbish really. If you want a weight gaining style shake, best to use regular whey, add in fruit, milk, peanut butter, oatbran etc. You can even add in flax oil for more cals.

[jentanne]

Thanks to both of you. I figured I would need something like that. Adding PB to my shakes sounds awesome.

What about milk? I know it has a lot of sugar too but it also has some good stuff right? I usually make my shakes with water but milk would give more cals.

[imperfectly_lou]

Milk is fine A good way to add extra cals and protein without necessarily adding more solid food!

[MrB1g]

I'm not sure if your numbers are right, BUT.. if you are having a problem eating 2500 calories, I have a quick fix to your problem.

****1400+ CALORIES and 76+ GRAMS OF PROTEIN **** in "1" SERVING!!

Ridiculous right?!?!

Why the hell do you post? Your posts in the teen section are bad enough.


No way, 1,400 calories in ONE SERVING? You can have 10,000 calories in '1' serving if you make the serving big enough...

[Paichka]

The greatest shake ever:

4 frozen strawberries
1/2 banana
1/2 cup ff vanilla yogurt
1/2 cup milk (more if you like a soupier shake)
2 tsp of peanut butter
1 scoop vanilla protein

Blend, and enjoy! Tastes like a peanut butter sandwich. Approximately 400 calories, if you use a 100-120 calorie vanilla protein. You could also throw in a 1/3 cup of oats for an additional 150 calories -- mix the yogurt, milk, banana and dry oats together, leave them in the fridge overnight. Blend the next morning with the strawberries and protein. Doughy and delicious.

[imperfectly_lou]

Why the hell do you post? Your posts in the teen section are bad enough.


No way, 1,400 calories in ONE SERVING? You can have 10,000 calories in '1' serving if you make the serving big enough...

I'm pretty sure I do a 1,400cal serving of ice cream on occasions... it isn't too hard

Yay I can finally rep Mr B1g again

[Spottydog]

I recommend coconut oil and almond butter for easy cals. Tasty and it's like 100 cals you don't even feel like you ate.