EdgarAllanPoe

07-27-2012, 08:10 AM

Estimating Requirements

The simplest method is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:

- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]

- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]

- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].

For those involved in HEAVY training (eg: athletes) - the demand is greater:

- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]

- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]

So in the other thread I used the harris benedict formula. OP admits the formulas are inaccurate? What is the most accurate way to find BMR on paper?

MY BMR was 2266.87 and my TEE was 3853.68....so 3853.68 should roughly be my "maintenance level", correct?

======================

now what i quoted. I'm 210lbs which is 95.2544kg

I would consider myself in the vigorous activity group. Workout for an hour 5-6 days a week, have two jobs one being a labor job out in the heat. So am i simply multiplying 210lb by 16-18....So i'm looking at 3360 calories to 3780?

Is all that math right? I now have an estimated maintenance of somewhere between 3360 and 3853 basically and I now just have to do trial and error to determine what it is?

The simplest method is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:

- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]

- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]

- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].

For those involved in HEAVY training (eg: athletes) - the demand is greater:

- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]

- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]

So in the other thread I used the harris benedict formula. OP admits the formulas are inaccurate? What is the most accurate way to find BMR on paper?

MY BMR was 2266.87 and my TEE was 3853.68....so 3853.68 should roughly be my "maintenance level", correct?

======================

now what i quoted. I'm 210lbs which is 95.2544kg

I would consider myself in the vigorous activity group. Workout for an hour 5-6 days a week, have two jobs one being a labor job out in the heat. So am i simply multiplying 210lb by 16-18....So i'm looking at 3360 calories to 3780?

Is all that math right? I now have an estimated maintenance of somewhere between 3360 and 3853 basically and I now just have to do trial and error to determine what it is?