I will Calculate your BMR, Macros, and Total Caloric Intake for Cutting...

[FlexDiaz]

Everyone,

I am testing out an application that calculates the BMR, Macronutrients, Total Caloric Intake for cutting and want to test it out. Need to plug in some numbers besides my own. I've been using it for a couple of weeks and been steadily loosing 2lbs. a week so I know it works for me. I'm wondering if it will work for you too?

You have to meet the following requirements for the calculation to be accurate;

1) Be over 18 years old (sorry young people this won't work for you)
2) Know your weight and BF%
3) Know how much protein you need (see below for guidelines)
4) Know your activity Factor (see below for guidelines)

Although I was as thorough as I could be this should only be estimations.
Monitor your weight/Measurements for 2 - 4 weeks and if your weight is stable you found Maintenance.
If you found maintenance, you will need to reduce your calories until you start loosing weight.

Answer the questions on the second post of this thread and I will do the calculation.

BTW: I only get on here at night pacific time :-) .

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PROTEIN INTAKE
How much protein to you need? It should be between 1 - 1.5 I will multiply the number with your Lean Body Mass (LBM)
The LOWER the number are for people with HIGHER BF%
The HIGHER the number are for people with LOWER BF%

ACTIVITY FACTOR - (taken from the sticky)
1.2 = Sedentary I (Little or no exercise and desk job)
1.3 = Lightly Active I (Little daily activity & light exercise 1-3 days a week)
1.4 = Lightly Active II
1.5 = Moderately Active I (Moderately active daily life & Moderate exercise 3-5 days a week)
1.6 = Moderately Active II
1.7 = Very Active I (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.8 = Very Active II
1.9 = Extremely Active I (Hard daily exercise or sports and physical job)
2.0 = Extremely Active II
(note: these activity factors generally include your LIFESTYLE (work) as well as your EXERCISE (gym/ sport) and a TEF of ~ 15% - which is an average mixed diet)

[FlexDiaz]

Weight: ??
BF%: ??
Protein Intake: ??
Activity Factor: ??

[AMyung]

Weight: 174lbs
BF%: 11.5%
Protein Intake: 180-260 according to you perhaps?
Activity Factor: 1.5

Already been cutting with my own results, would be interesting to see what you come up with =]
Thanks mate

[FlexDiaz]

Weight: 174lbs
BF%: 11.5%
Protein Intake: 180-260 according to you perhaps?
Activity Factor: 1.5

Already been cutting with my own results, would be interesting to see what you come up with =]
Thanks mate

Protein should be between 1 and 1.5... Because You are lean I used 1.3 which puts you right at 200g, Let me know if you want to re-calculate for a higher protein number, but the numbers below look good to me .

Total Calorie Requirement: 2,818 Calories (Maintenance)

Deficit...(-20%) 2,254 Calories

p = Protein
f = Fats
c = Carbs

200p 105f 128c = 433 Total Grams
801p 943f 511c = 2,254 Calories

46p 24f 30c Ratio

[thelobes]

How is fat 24%? Its closer to 42% on my count.

[FlexDiaz]

How is fat 24%? Its closer to 42% on my count.

I calculated it out of grams and not calories because fat has a x9 multiplier (Protein & carbs have a x4 multiplier) if you add all 3 numbers across you should get 100.

46p + 24f + 30c = 100

Let me see what the calculation for Calories would be... hold one sec...

[FlexDiaz]

How is fat 24%? Its closer to 42% on my count.

46p | 24f | 30c | - Ratio in Grams
36p | 42f | 23c | - Ratio in Calories

Which is right?

[roybatty6]

Age: 37
Weight: 222
BF%: 29% (currently)
Protein Intake: 155-232
Activity Factor: 1.6

Calculate please.

Thanks bro.

[jshpark]

Weight: 165
BF%: 14
Protein Intake: 1.2?
Activity Factor: 1.4

[FlexDiaz]

Age: 37
Weight: 222
BF%: 29% (currently)
Protein Intake: 155-232
Activity Factor: 1.6

I used 1x to calculate your protein.


1,914 = Basal Metabolic Rate (BMR)

3,063 = Total Calorie Requirement

2,450 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

158p | 107f | 214c = 479 Grams
630p | 965f | 855c = 2,450 Calories

33p | 22f | 45c | - Ratio in Grams
26p | 39f | 35c | - Ratio in Calories

[FlexDiaz]

Weight: 165
BF%: 14
Protein Intake: 1.2?
Activity Factor: 1.4

1,760 = Basal Metabolic Rate (BMR)

2,464 = Total Calorie Requirement

1,972 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

170p | 97f | 105c = 372 Grams
681p | 869f | 421c = 1,972 Calories

46p | 26f | 28c | - Ratio in Grams
35p | 44f | 21c | - Ratio in Calories

[orusmthing]

Weight: 194
BF%: 19
Protein Intake: 1.2?
Activity Factor: 1.5

Cheers bud

[FlexDiaz]

Weight: 194
BF%: 19
Protein Intake: 1.2?
Activity Factor: 1.5

1,910 = Basal Metabolic Rate (BMR)

2,864 = Total Calorie Requirement

2,292 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

189p | 107f | 144c = 439 Grams
754p | 962f | 575c = 2,292 Calories

43p | 24f | 33c | - Ratio in Grams
33p | 42f | 25c | - Ratio in Calories

[FlexDiaz]

See you guys tomorrow night, I'm off to bed...

[shotgun85]

Weight: 172
BF%: 12~
Protein Intake: 170-180~
Activity Fac: 1.5

[BrentsBlog]

Weight: 201
BF%: 16
Protein Intake: 160
Activity Factor: 1.6 please also calculate at 1.7

Thanks

[Siafu4Life]

Are you just using ....

3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

You then multiply these by an 'activity variable' to give TEE. This Activity Factor[/u] is the cost of living and it is BASED ON MORE THAN JUST YOUR TRAINING. It also includes work/lifestyle, sport & a TEF of ~15% (an average mixed diet). Average activity variables are:

1.2 = Sedentary (Little or no exercise + desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

??

I've compared some of your calculations to the Katch-McArdle formula...and they're basically spot-on. As are your activity levels.

[FatalTragedy12]

Weight: 189
BF%: 23
Protein: 145g (At lowest)
Activity Factor: 1.3

Thank you.

[FatCabbage]

Weight: 182
bf: ~15-18? 18 being highest possible
protein: ehh don't know but consume 200 to 220 daily
activity: 1.5

[CarlosInTampa]

Weight: 182
BF%: 14%
Protein Intake: 1.3
Activity Factor: 1.6

Thanks!

[FlexDiaz]

Weight: 172
BF%: 12~
Protein Intake: 170-180~
Activity Fac: 1.5

To get your protein where you want it I used 1.16

1,853 = Basal Metabolic Rate (BMR)

2,779 = Total Calorie Requirement

2,224 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

176p | 103f | 149c = 427 Grams
702p | 927f | 594c = 2,224 Calories

41p | 24f | 35c | - Ratio in Grams
32p | 42f | 27c | - Ratio in Calories

[FlexDiaz]

Weight: 201
BF%: 16
Protein Intake: 160
Activity Factor: 1.6 please also calculate at 1.7

Thanks

I couldn't get your protein intake as low as you wanted, it is recommended at least 1x LBM and your LBM in lbs is 168.84 which is rounded to 169.

Also the difference between the two activity factors is fairly big so I'll post both of them;

ACTIVITY FACTOR 1.6
2,024 = Basal Metabolic Rate (BMR)

3,239 = Total Calorie Requirement

2,591 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

169p | 115f | 220c = 504 Grams
675p | 1034f | 882c = 2,591 Calories

33p | 23f | 44c | - Ratio in Grams
26p | 40f | 34c | - Ratio in Calories

--------------------------------------------------------------

ACTIVITY FACTOR 1.7

2,024 = Basal Metabolic Rate (BMR)

3,441 = Total Calorie Requirement

2,753 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

169p | 115f | 261c = 545 Grams
675p | 1034f | 1044c = 2,753 Calories

31p | 21f | 48c | - Ratio in Grams
25p | 38f | 38c | - Ratio in Calories

[FlexDiaz]

Are you just using ....

I've compared some of your calculations to the Katch-McArdle formula...and they're basically spot-on. As are your activity levels.

Yes, I am using the stickies to calculate everything, and yes the Katch-McArdle formula is supposed to be the most accurate...

[FlexDiaz]

Weight: 189
BF%: 23
Protein: 145g (At lowest)
Activity Factor: 1.3

Thank you.

Protein is one gram off your lowest, I'm guessing you want it to be as 1x LBM right now.

1,796 = Basal Metabolic Rate (BMR)

2,335 = Total Calorie Requirement

1,868 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

146p | 99f | 99c = 343 Grams
582p | 891f | 394c = 1,868 Calories

42p | 29f | 29c | - Ratio in Grams
31p | 48f | 21c | - Ratio in Calories


This is by far the lowest calorie intake I've seen for that weight, let me know how it compares to what you're currently doing.

[AfrojoeT]

Weight: 210
BF%: 30%
Protein Intake: 150-225
Activity Factor: 1.6

Cheers dude

[FlexDiaz]

Weight: 182
bf: ~15-18? 18 being highest possible
protein: ehh don't know but consume 200 to 220 daily
activity: 1.5

I split the difference on your protein and got it at 1.4x (211g) . Also used 16% BF.

1,868 = Basal Metabolic Rate (BMR)

2,802 = Total Calorie Requirement

2,241 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

214p | 104f | 112c = 430 Grams
856p | 936f | 449c = 2,241 Calories

50p | 24f | 26c | - Ratio in Grams
38p | 42f | 20c | - Ratio in Calories

[FlexDiaz]

Weight: 182
BF%: 14%
Protein Intake: 1.3
Activity Factor: 1.6

Thanks!

1,904 = Basal Metabolic Rate (BMR)

3,046 = Total Calorie Requirement

2,437 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

203p | 106f | 166c = 476 Grams
814p | 958f | 664c = 2,437 Calories

43p | 22f | 35c | - Ratio in Grams
33p | 39f | 27c | - Ratio in Calories

[FlexDiaz]

Weight: 210
BF%: 30%
Protein Intake: 150-225
Activity Factor: 1.6

Cheers dude

I used 1.2 as your protein intake;

1,810 = Basal Metabolic Rate (BMR)

2,896 = Total Calorie Requirement

2,317 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

176p | 100f | 178c = 454 Grams
706p | 900f | 711c = 2,317 Calories

39p | 22f | 39c | - Ratio in Grams
30p | 39f | 31c | - Ratio in Calories

[VGPOP]

Weight: 242.0
BF%: 22.8%
Protein Intake: 186.7 - 280.5
Activity Factor: 1.2 (I exercise at least 5 days a week, but I will use this one)

[FlexDiaz]

Weight: 242.0
BF%: 22.8%
Protein Intake: 186.7 - 280.5
Activity Factor: 1.2 (I exercise at least 5 days a week, but I will use this one)

I used 1x LBM for your protein intake.

2,200 = Basal Metabolic Rate (BMR)

2,641 = Total Calorie Requirement

2,112 = Deficit...(-20%)

p = Protein | f = Fat | c = Carbs

187p | 127f | 55c = 369 Grams
747p | 1144f | 221c = 2,112 Calories

51p | 34f | 15c | - Ratio in Grams
35p | 54f | 10c | - Ratio in Calories