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  1. #1
    Registered User H&K Machineguns's Avatar
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    How to find what your maintenance calories are ?

    I have read anything from 16X your body weight to 18 X's your body weight. I just don't believe this is true. The reasons behind why I feel this way is Some have differance activity throughout the day. Some may have labor type jobs(Shoveling rock,and others sitting at a desk).
    How do you find your own personal mainenance calories,without taking 2-3 weeks to do it ?
    I'm 5'10" 153 pounds and have tried cutting 300-500 calories off a day , of what I thought was my mainanance calories,but I am finding I am getting no fat loss or any weight loss for that matter in a period of over 2 months.
    I had been eating between 1800-1900 calories a day 5 days a week(7-8 meals) and give myself 2 days a week of 2500 calories(7-8 meals). Cardio and weights are 6 days a week.
    I will save your the time(I AM NOT INTERESTED IN BULKING AT THE MOMENT)
    Thanks
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    This is an excellent calculator. It was developed by Short One here on BB.com. The height/weight defaults are in metric...change them if you need to or your numbers will be way off.

    http://yianni.users.mcs2.netarray.co...WebApp/bmr.jsp
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    Registered User nsmegner's Avatar
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    Originally Posted by ScottC View Post
    This is an excellent calculator. It was developed by Short One here on BB.com. The height/weight defaults are in metric...change them if you need to or your numbers will be way off.

    http://yianni.users.mcs2.netarray.co...WebApp/bmr.jsp
    Great resource right there guys. Did it and it is nearly 100% accurate to what I have been doing anyways and its working perfectly.

    Thanks a ton for that
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    Heat/Fins/Marlins/The U anonymous123's Avatar
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    How do you know your "activity factor"? I sit on my ass all day at school and work so I would think it would be "1.2". But I do cardio 6 times a week and workout 5 times a week. That's pretty much all my exercise. What would my activity factor be?
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    Either the 1.5 or 1.725 in my book. Just because you dont do anything during the day doesnt mean your activity level is sedentary. You still work out and do cardio so it just depends on whether or not you go balls to the wall or just get a good solid workout.
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    Heat/Fins/Marlins/The U anonymous123's Avatar
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    What I've been doing is calculating it with the 1.2 activity factor, then just adding the calories I burn when I do cardio (~650) to that. Is that accurate?
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    Originally Posted by anonymous123 View Post
    What I've been doing is calculating it with the 1.2 activity factor, then just adding the calories I burn when I do cardio (~650) to that. Is that accurate?
    No, because the machines are not an accurate guide for what you are really doing. Use the activity guides and leave the guess work out of it.
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    Heat/Fins/Marlins/The U anonymous123's Avatar
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    It's my heart rate monitor I'm getting my calorie readings from. Is that inaccurate too?
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    Registered User Tussmann57's Avatar
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    haha yeah my bmr= 3700 according to that?...


    all these calculators are awful.


    Im cutting with 2300-2600 right now.
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    Originally Posted by Tussmann57 View Post
    haha yeah my bmr= 3700 according to that?...


    all these calculators are awful.


    Im cutting with 2300-2600 right now.
    Did you change the metric defaults? The height & weight are set in metric as defaults. This is one of the most accurate calculators out there, but you have to input the numbers correctly
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    Originally Posted by anonymous123 View Post
    It's my heart rate monitor I'm getting my calorie readings from. Is that inaccurate too?
    If your HR monitor is set up to your age & weight it is fairly accurate, but I still go with the activity calories and use my HR monitor to control my cardio level.
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    Registered User Tussmann57's Avatar
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    Originally Posted by ScottC View Post
    Did you change the metric defaults? The height & weight are set in metric as defaults. This is one of the most accurate calculators out there, but you have to input the numbers correctly

    well im 17 years old, probably estimated 15.5% bf, during the day i do a sports camp with kids so im decently active, and i lift 3 x a week, im 71.5 inches, 185 lbs....


    tell me what you get if you could do it, i guess i have to be doing something wrong.
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    Registered User MrMichiganGuy's Avatar
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    Originally Posted by ScottC View Post
    This is an excellent calculator. It was developed by Short One here on BB.com. The height/weight defaults are in metric...change them if you need to or your numbers will be way off.

    http://yianni.users.mcs2.netarray.co...WebApp/bmr.jsp
    lol it said mine is 6000
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    Registered User MrMichiganGuy's Avatar
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    Lower Upper Average
    Meal 1: 1050.84 1116.52 1083.68
    Meal 2: 966.78 1027.22 997.0
    Meal 3: 882.73 937.88 910.3
    Meal 4: 798.64 848.55 823.6
    Meal 5: 714.59 759.25 736.92
    Meal 6: 630.51 669.91 650.22
    Daily Goal Intake: 5043.99 cals 5359.24 cals 5201.62 cals
    Daily Maintenance Intake: 6304.98 cals 6304.98 cals 6304.98 cals
    Above/Below Maintenance: -1260.99 cals -945.74 cals -1103.36 cals
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  15. #15
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    Originally Posted by anonymous123 View Post
    How do you know your "activity factor"? I sit on my ass all day at school and work so I would think it would be "1.2". But I do cardio 6 times a week and workout 5 times a week. That's pretty much all my exercise. What would my activity factor be?
    I'd say it depends on what you wanna do - if you wanna lose weight, I'd do the "activity factor" at 1.55. You're at least at the 1.55 category, and if you're gonna err, wouldn't it be better to err low?
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    Alright, I just did the activity factor at 1.55 and I got my maintenance at 2876.49. I also did my activity factor at 1.2 and added my calories burned from cardio and together, it came out to 2876.96. What are the chances that they came out to the exact same thing? Does that mean my method actually worked or was it just a huge coincidence?
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    That calc is rubbish, my BMR is way higher than 1800
    7th March - 232.8lbs / 17th March - 231.8 / 27th March - 231.2 / 5th April - 226.2 / 13th April - 223.8 / 20th April - 223.8 / 27th April - 222.6 / 4th May - 221.0 / 11th May - 220.0 / 17th May - 217.2 / 25th May - 216.6 / 1st June - 215.0 / 7th June - 213.4 / 14th June - 212.2 / 29th June - 207.6 / 12th July - 208.8 / 26th July - 206.8 / 3rd August - 205.0 / 3rd September - 202.4 / 25th October - 198.2

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  18. #18
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    maintence sites are bull**** my maintaince is 3000 cuz im a hardgainer. those sites made me lose muscle my first cut.
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    Originally Posted by LS2 View Post
    That calc is rubbish, my BMR is way higher than 1800
    You need to read up on terminology. BMR is just the calories your body burns every day doing nothing. Even if you were in a coma you would still burn those calories. MAINTANENCE calories are a combination of BMR + Activity calories. It is from maintanence you subtract a percentage or set amount of calories for fat loss.

    Don't go calling something "rubbish" when you have no clue as to what YOU are even talking about.
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  20. #20
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    Originally Posted by Tussmann57 View Post
    well im 17 years old, probably estimated 15.5% bf, during the day i do a sports camp with kids so im decently active, and i lift 3 x a week, im 71.5 inches, 185 lbs....


    tell me what you get if you could do it, i guess i have to be doing something wrong.
    I got your BMR of 1895cals using 16% BF.

    From there, your maintanence cals using mod activity (3-5 days a week) are: 2939cals average.

    Suggested cals for fat loss: 2424cals average. High was 2498cals and lower range was 2350cals.

    So you have been eating in your correct range in your other post.
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    Originally Posted by ScottC View Post
    Did you change the metric defaults? The height & weight are set in metric as defaults. This is one of the most accurate calculators out there, but you have to input the numbers correctly
    Originally Posted by MrMichiganGuy View Post
    lol it said mine is 6000
    See my post above your quote. Obviously you didn't change over from metric to english conversion. Big difference between pounds and kilos and inches and centimeters.
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    Also,how does it figure out how long you slept for in that 24 hour day ?

    I am just wondering because I went to bed Last night at 10:30 AM and woke up at 12:30AM (I think ECA had something to do with that). I have been up since and it's now 5:05AM. I plan on going back to bed. Hopefully I can make up for at least 5 more hours of sleep.
    I know we here are all suppose to be sleeping at least 8 hours a night,if not possibly more for either cutting or bulking. I just can't help but think me being up these last 5 hours has burned more calories than if I were sound a sleep.
    Maybe I'm wrong on sleeping and burning calories versus being up on the couch watching TV and looking up stuff on the net.
    What are your thoughts ?
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    that calculator is accurate for me.
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    Im curious as to what people gernally put down for their activity level. I mean I workout with weights 5 days a week and do steady state cardio 7 days a week... however other than in the gym I dont really do any excersising..

    You think I would put down moderate activity level or high activity level.
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    bw X 15 works well for me

    +/- 250-500 cals wether you are bulking or cutting and you are all set!
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    Originally Posted by zaco123 View Post
    bw X 15 works well for me

    +/- 250-500 cals wether you are bulking or cutting and you are all set!
    thats pretty general.. doesn't account for activity level, bodyweight, etc.
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    Originally Posted by burke View Post
    thats pretty general.. doesn't account for activity level, bodyweight, etc.
    works for me!
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    a ressurected year old thread i was in!

    im 12xbw maintenence.
    **disclaimer** the above is only opinion. it contains no capitalization, too much punctuation and (most likely) includes spelling errors.
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    Originally Posted by Bronkko View Post
    a ressurected year old thread i was in!

    im 12xbw maintenence.
    That seems so low...

    I weigh about 168-170... I am 5'8 and I am 19.

    Based on a number of different calculators I have tried it seems that in order for me to LOOSE I would have to be eating around 2,400 cals a day.

    With BWx12 or 15 it comes out way lower than that
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    Originally Posted by burke View Post
    That seems so low...

    I weigh about 168-170... I am 5'8 and I am 19.

    Based on a number of different calculators I have tried it seems that in order for me to LOOSE I would have to be eating around 2,400 cals a day.

    With BWx12 or 15 it comes out way lower than that
    its definitly low.

    i bulk on what some guys cut on. i can bulk on 2700.
    **disclaimer** the above is only opinion. it contains no capitalization, too much punctuation and (most likely) includes spelling errors.
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