36 yrs old
6 foot tall
191 lbs
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05-13-2013, 09:52 PM #1
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05-13-2013, 10:52 PM #2
Have you ever tracked your intake before, do you have any idea what you have been consuming and if you were gaining or loosing while on that plan?
It's a straightforward calculation for BMR, what your body burns doing nothing. Activity factor is the main variable. Your probably somewhere in between 1.3 and 1.6 based on Walking your route.
Katch-McArdle puts you at 1960 with 15% BF and an activity factor of 1.4 you would have an eastimated TDEE of 2744 which would be your estimated break even point. Weight and measure your food, record your intake on fitday or myfitpal for 2-4 weeks and adjust up or down 200 calories at a time until you get the level of exactness you desire, and remember its a moving target.
If you don't weight measure and track your intake, for a month you will never know your TDEE, gotta get committed to that project if you want to know.
Spoon feed charge waived.
http://forum.bodybuilding.com/showth...#post436716771
Refer to this thread, for further support, to check my calculations, and for alterations in the future. As your body fat fluctuates.Last edited by EjnarKolinkar; 05-13-2013 at 10:58 PM.
The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl
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05-14-2013, 06:57 AM #3
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05-14-2013, 07:56 AM #4
http://iifym.com/IIFYM-calculator/
....aaaaand done.Luceo non uro - "I shine not burn"
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05-14-2013, 08:13 AM #5
Track everything you put in your mouth for a week (kcals/fats/protons/carbs). If you gain weight, you're in a hypercaloric state. If you lose weight, you're in a hypocaloric state. If neither, ding ding ding. Divide the gram totals of your macros/kcals by 7 and you've found your maintenance. Then play with your numbers for desired results.
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05-14-2013, 08:18 AM #6
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05-14-2013, 12:30 PM #7
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05-14-2013, 12:45 PM #8
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05-14-2013, 01:13 PM #9
Pipios there is only one way to accurately measure your basal metabolic caloric rate. I had mine measured using an indirect calorimeter using BodyGem at my fitness club done for $50 dollars.
http://metabolicratetest.com/
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05-14-2013, 03:52 PM #10
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05-14-2013, 04:17 PM #11
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