Calculations

[Tony1990]

Calculations based on height and age;
5ft 8inch, 22 yrs, moderately active (3-5 days/wk) =
Estimated Base BMR: 1478 kcal
Estimated TDEE: 2292 kcal
Estimated Daily Calorie Intake Needed For Weight Loss: 1792 kcal

Calculations based on body fat %;
80kg (176.37lbs) @22%, desired BF 18% =
Estimated Lean Body Mass: 62kg (136.687lbs)
Estimated Base BMR: 981 kcal
Estimated TDEE: 1521
Estimated Daily Calorie Intake Needed For Weight Loss: 1021 kcal


With the "starvation mode" concept in mind, the average calorie intake lower than 1300-1500 for men can result in the body to try and retain weight. Thus the calculations based on height and age seem more appropriate.

Formula:
BMR= 655 + (6.23*weight in lbs) + (12.7*height in inches) - (4.7*age)

TDEE= BMR*(Activity Multiplier)
"The multiplier depends entirely on the amount of your daily activity"
Less - 1.2
Light - 1.375
Moderate - 1.55
Very - 1.725
Extreme - 1.9

This is also known as "Katch McArdle's Formula"

Now I need to find an App, where I can weigh particular foods, that way I can calculate my macronutrients for my current diet, and begin to tweak where necessary.
It seems long winded doing all the calculations and then constructing a "perfect" diet, but it seems to be a necessary protocol before even considering BCAA's etc, supplements and anobolics etc.

[mjdieth]

Ummmm, good job bro....what exactly is your question here???

[Tony1990]

Ummmm, good job bro....what exactly is your question here???

Too be fair, there is not a specific question, it's just me referencing my calculations. An example for other people. Plus considering I'm a noob, any process I do, I just post it up, for any feedback!

Calculating my macronutrients on my current diet will be my next post: I might need some help there, because by the looks of it, I'm nowhere near my required amount.

[chameleonism]

I don't think you did your math right. I only noticed because you put your TDEE as either 2292 or 1521 depending on the formula used but those numbers make no sense.

You list your weight as 80kg with an estimated 22% body fat...so...

Katch-McArdle

BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
BMR = 370 + (21.6 x 62.4) = 1717.84 calories
TDEE = 1717.84 x 1.5 (you listed moderately active) = 2576.76 calories

Mifflin-St Jeor

BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
BMR = 799.2 + 1079.5 - 108.24 + 5
BMR = 1775.46 calories
TDEE = 1775.46 x 1.5 = 2663.19 calories

I assume you want to cut since you are at 22% BF. I would go with the Katch-McArdle estimation and start with a 500 calorie deficit and then adjust from there as needed so you are losing 1-1.5lb/week. The formulas are only guides that give a rough estimation. Everyone is different and people often overestimate their activity factor.

edit:

Whatever you do, don't do this:

Estimated Daily Calorie Intake Needed For Weight Loss: 1021 kcal

[Tony1990]

Katch-McArdle

BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100
BMR = 370 + (21.6 x 62.4) = 1717.84 calories
TDEE = 1717.84 x 1.5 (you listed moderately active) = 2576.76 calories

I assume you want to cut since you are at 22% BF. I would go with the Katch-McArdle estimation and start with a 500 calorie deficit and then adjust from there as needed so you are losing 1-1.5lb/week.

As if I spent all day trying to calculate all that and it was wrong! But it's better to be corrected than wrong, so big thanks for that.

I have two questions:
1. Do I take 500 calorie's off of the TDEE,
and then adjust from there?
2. Does this mean that majority or
approximately any weight loss
that occurs, will be body fat?

Also, I believe that I have the right activity factor; here's a quick low down:
Monday- (2hrs approx) Boxing
Tuesday- (1hr approx) Boxing
Wednesday- Rest
Thursday- (1hr approx) Gym [Compound
exercises)
Friday- (2hrs approx) Boxing
Saturday-(2hrs approx) Boxing
Sunday- Rest

I'm going to go evaluate my training once I've got my nutrition and diet on point.

[FitnessCPA]

If you're 176 pounds, your BMR Is not 1,478 or 981.

[Tony1990]

If you're 176 pounds, your BMR Is not 1,478 or 981.

Yeh, Chameleonism kind of pointed out that all them calculations are a waste of time, read the post above yours, any idea's about the two questions would be much appreciated?

[FitnessCPA]

1. Your TDEE is maintenance, so you adjust from the TDEE. If TDEE/maintenance is 3,000 calories and you want to lose a pound a week, take 500 off TDEE. But generally people around here recommend adjusting TDEE by 10-20% to bulk or cut rather than a set amount of calories.

2. The lower the deficit, the greater liklihood that weight loss will be fat and a higher percentage of weight loss will be fat. Your workout program and macronutrient intake will also play a big role. Lifting heavy and eating the right amount of protein will help preserve as much muscle mass as possible while on a cut.

[Tony1990]

So if my calorie intake was the same as my BMR would this not be beneficial?
As my this is lower than my TDEE, and is above the point of 'starvation mode'.

Surely having a calorie intake needed in a 'comatose' state, with moderate activity would result in weight loss?

Sorry if I seem sluggish, but I am a noob, and a lot of noobs say they've read the stickies, but to read and understand them, takes time, it's a lot of information to absorb. I'm working at it.

Thanks for the support.

[FitnessCPA]

You'll lose more weight on a huge caloric deficit, but you'll be losing a lot of muscle in the process. This is why it is not advisable to go above a 20% deficit. Eating at BMR levels is a bad idea because the deficit will be huge.

Slow and steady wins the race. If you're morbidly obese, a large deficit could be fine for a while, but generally 10-20% is recommended for general weight loss. At least around here.

[chameleonism]

As if I spent all day trying to calculate all that and it was wrong! But it's better to be corrected than wrong, so big thanks for that.

No problem. I would play it safe and start around 2000-2100 calories as this should (in theory) be a 500 calorie deficit (20%). I would stick with that for a couple of weeks weighing myself once a week at the same time (example: Friday morning, after you use the restroom) to get a read on your changes. You don't need to weigh yourself daily as you may have fluctuations that will pan out over time, hence the weekly weigh ins.

[Tony1990]

Height: 5ft 8inches
Weight: 80kg (176.37lbs)
Body fat percentage: 22%

BMR = 1717.84kcal
TDEE = 2576.76kcal
Calorie deficit of 20% = 2000-2100kcal

Macronutrients for a 2000kcal diet/ (freedieting website)
Protein Intake: 150g
Fat Intake: 55g
Carbohydrate Intake: 225g


Guys, how are my stats looking, can you give me a head's up if anything looks abit odd, because then I can hault my ongoing calculations that I am doing for my current diet.
As I am trying to calculate what I am missing and then tweak it from there; however I dont want to be adding unnecessary macronutrients if the above stats are incorrect.

Cheers.

Slow and steady wins the race.

Point taken!

[germaine07]

Macronutrients for a 2000kcal diet/ (freedieting website)
Protein Intake: 150g (I'd increase to 160g)
Fat Intake: 55g ( increase to 80g)
Carbohydrate Intake: 225g (decrease to 160g)

What I'd do.