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  1. #1
    Registered User K-Krakrz's Avatar
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    Variancies in PAL and TEE

    I am interested in how much a standard teenager should be eating every day. I have measured my BMR on a Tanita machine to be 1550 calories/day ; however there are many differences in the predictive PALs factors on one's BMR.

    Some websites, for examply state 1.4 is the standard for a sedentary lifestyle.

    http://www.appropedia.org/Appropriat...ition_manual_3

    However, many others suggest a PAL of 1.55+ for a sendentary lifestyle.

    http://www.fao.org/docrep/007/y5686e/y5686e07.htm

    http://www.tsimane.org/NSftraining/F...ivity-2005.pdf

    This is around a 200 calorie difference, which can determine weight gain/loss.
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    Rebelling in my psychosis thegymbum's Avatar
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    The only way to be sure is trial and error. Any sort of measurement is going to have some degree of error; it's pretty impossible to accurately predict. The only real test is the test of time. There is no "standard" that applies to everyone- there are way too many factors, including genetic ones, to be sure of anything. Give it a few days, see what happens; if you need to adjust up, adjust up; if you need to adjust down, adjust down.
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  3. #3
    dem bad jeans t1ger's Avatar
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    This table says 1.6 for 'light physical activity'.



    Seems a bit high, I'm not sure. I wouldn't mind if Emma or someone with her level of knowledge would chime in.
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  4. #4
    Registered User K-Krakrz's Avatar
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    bro, where hav u been? lol
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    Registered User Robby Coker's Avatar
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    Typically:

    1.9 is extremely active

    1.725 is very active

    1.55 is moderately active.

    1.375 is lightly active.

    1.2 is sedentary.

    http://www.gnorb.net/1035/how-many-c...-need-in-a-day

    I'd start out using those.

    There is a thermic effect of food which is around 10% on average. The higher PAL figures, for a same given activity level, you find on some other sites probably factor this in already.
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    Registered User K-Krakrz's Avatar
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    so if I were to use the PALs that you gave, would i have to multiply my BMR by the PAL, then add in the thermic effect of food?

    e.g. my bmr: 1555 calories

    1525 x 1.4 (lightly-moderately active) = 2135

    2135 + (2135 x 0.1) = 2348 (thermic affect of food is roughly 10%?)

    is this the amount of calories i would need to maintain?
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  7. #7
    Registered User Robby Coker's Avatar
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    Robby Coker is offline
    Originally Posted by K-Krakrz View Post
    so if I were to use the PALs that you gave, would i have to multiply my BMR by the PAL, then add in the thermic effect of food?

    e.g. my bmr: 1555 calories

    1525 x 1.4 (lightly-moderately active) = 2135

    2135 + (2135 x 0.1) = 2348 (thermic affect of food is roughly 10%?)

    is this the amount of calories i would need to maintain?
    Yes.

    If you want, you can try out my program, which is currently in the form of a spreadsheet. A link to it is in my sig. It can give a more precise calculation of your Calorie needs. In the program, I classify the PAL's as occupational activity factors, the activity level of your daily job and lifestyle. It doesn't factor in formal exercise. There is a dedicated section for this where you enter in your daily exercise such as cardio, weight-lifting, sports, etc. There is another area for entering parameters for other factors that affect your metabolic rate.
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  8. #8
    Banned Emma-Leigh's Avatar
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    TEF is usually included in normal PAL calculations [but remember it is altered with a higher protein/ higher fiber diet... So you might get variations there from the norm] [Robbies sheet takes that into consideration I believe]...

    Just a warning re using his sheet - At 14 yrs your requirements are going to be very different to an adult. Which is why the PAL linked previous were different to what most people quote. Active GROWTH is a big cost expenditure. Other things [like a higher Body SA to mass ratio] will also add to energy requirement [you're like mice! ].

    http://www.ncbi.nlm.nih.gov/pubmed/18049985
    http://dx.doi.org/10.1016/j.pmr.2007.12.001
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  9. #9
    dem bad jeans t1ger's Avatar
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    ^ Sadly I don't have access to any of those.

    Thanks for contributing with some interesting information though, Emma.
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    Registered User K-Krakrz's Avatar
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    Originally Posted by Robby Coker View Post
    Yes.

    If you want, you can try out my program, which is currently in the form of a spreadsheet. A link to it is in my sig. It can give a more precise calculation of your Calorie needs. In the program, I classify the PAL's as occupational activity factors, the activity level of your daily job and lifestyle. It doesn't factor in formal exercise. There is a dedicated section for this where you enter in your daily exercise such as cardio, weight-lifting, sports, etc. There is another area for entering parameters for other factors that affect your metabolic rate.
    Originally Posted by Emma-Leigh View Post
    TEF is usually included in normal PAL calculations [but remember it is altered with a higher protein/ higher fiber diet... So you might get variations there from the norm] [Robbies sheet takes that into consideration I believe]...

    Just a warning re using his sheet - At 14 yrs your requirements are going to be very different to an adult. Which is why the PAL linked previous were different to what most people quote. Active GROWTH is a big cost expenditure. Other things [like a higher Body SA to mass ratio] will also add to energy requirement [you're like mice! ].

    http://www.ncbi.nlm.nih.gov/pubmed/18049985
    http://dx.doi.org/10.1016/j.pmr.2007.12.001
    I tried using the metabolic forecaster, but does it account for growth requirements (in teenagers)? the results seem to be quite low.


    Originally Posted by t1ger View Post
    ^ Sadly I don't have access to any of those.

    Thanks for contributing with some interesting information though, Emma.
    x2
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  11. #11
    Registered User Robby Coker's Avatar
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    Originally Posted by K-Krakrz View Post
    I tried using the metabolic forecaster, but does it account for growth requirements (in teenagers)? the results seem to be quite low.
    It currently doesn't, so the results with the present versions aren't that reliable for growing children and teenagers.

    For a future version, however, I may modify the REE and activity level sections of the program so that it can account for it.
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  12. #12
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    so I am 15 and weigh 123 pounds I would need to eat 2400 calories to maintain my weight? That sounds way high or am I doing things wrong? Oh and also I am moderately active too.
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    I didn't find any solution to this. Those articles weren't availabe unless you bought them. Suggestions?
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    Did anyone ever find a correct way of calculating it?
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