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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?

tden99
07-27-2012, 08:13 AM
you look pretty lean so I would use the katch mccardle, that being said that is a pretty high maintenance so you must be pretty active.

EdgarAllanPoe
07-27-2012, 08:20 AM
I've been eating around 3500ish for a while and haven't added to much weight i've been hovering around the same. But i want to try to do be more particular about my diet. I dirty bulked in the past up to 230, then i was probably at my leanest around 9-10% bf at around 190. I'm now 210 and i'd guess i'm 15-17% bodyfat.

Those formulas, is one or the other better for mass building, fat loss, etc?

tden99
07-27-2012, 08:23 AM
not especially they are merely guesses and you have to calibrate with the mirror and the scale they give you a good starting point. But in general the katch mccardle is my favorite with people below 20%

EdgarAllanPoe
07-27-2012, 08:52 AM
not especially they are merely guesses and you have to calibrate with the mirror and the scale they give you a good starting point. But in general the katch mccardle is my favorite with people below 20%

what about those above 20%?

EdgarAllanPoe
07-27-2012, 02:30 PM
upping

tden99
07-27-2012, 04:27 PM
what about those above 20%?

Well it would probably work ok still but the problem is its very hard to estimate once your 20%+
However, its probably just as hard estimating an activity factor anyway.

EdgarAllanPoe
07-28-2012, 09:28 AM
well assuming you have someone obese...

my dad for example is about 5'10 and 300lbs, 2 knees that need replacing which limits his exercise potential. He was recently diagnosed as being pre-diabetic. His doctor has helped him with the diet and he's lost weight but lets assume he's just 300lbs w/ no insurance no help from a doctor and can't afford a RD.

If he's wanting to find the proper maintenance level for his calories, where is he going to start? Is he using one of these formulas does he do something else completely?