I just calculated my maintenance calories...

Discussion in 'Fitness & Nutrition' started by Wombats Unlimited, Apr 7, 2006.

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  1. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Using this formula:

    [RMR (2400) X Activity Factor] + Thermic Effect of Food= Maintenance Calorie Intake
    {[10 x (LBM in lbs) + 500] X Activity Factor} + (TEF)

    Where RMR = 10 x (LBM in lbs) + 500

    And Activity Factors =
    1.2-1.3 for Very Light (bed rest)
    1.5-1.6 for Light (office work/watching TV)
    1.6-1.7 for Moderate (some activity during day)
    1.9-2.1 for Heavy (labor type work)

    TEF (thermic effect of food)= 10-15% X RMR

    With a weight of 190, BF of 15% (estimate) and activity level of 1.6, and got maintenance calories of 3500ish, doesn't this seem high? That would mean I'm cutting on 3,000 cals per day. Did I do anything wrong with the math? I calculated my lean body mass by doing 190 x 15% bf = 160. :x:
     
  2. Devil

    Devil I have become my terror. OT Supporter

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    3500 is overkill and you'll probably gain weight
     
  3. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    At 190 is 2500 a good number to shoot for cutting? I only want to go about 500 under maintenance, I have time to do it slowly. On gym days should I bump it to 3000 because of the 500ish I'd be burning in the gym?
     
  4. Genghis.Tron

    Genghis.Tron New Member

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    Well, your body doesn't know about math. Try it a week, see if you gain/lose/maintain your weight, adjust. Practice > theory.
     
  5. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    I'm not going to gain/lose anything noticeable in one week.
     
  6. Chris3G

    Chris3G Bullshark Testosterone

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    it depends on your body. for me, i started my cut at 2500 cals and i was 200lbs.
     
  7. lif

    lif New Member

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    What i'd suggest is slowly working into seeing how your body copes with a drop in calories.

    For example, drop your intake 250 kcal from what your eating now, and then in two weeks see if you've gained weight or lost weight.
    If gained drop another 250 kcal, if lost you may want to drop another 250 kcal based on how much you dropped.

    You could do this biweekly or weekly if you're really in a rush to drop weight. But practice > theory as someone already said.
     
  8. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    Haha, I'm not scientific enough to drop cals like that, I have no idea how many I usually eat, I plan to track for a few days in Fitday, drop them by 500 and see how hungry I feel etc so I know basically how much to eat.
     
  9. lif

    lif New Member

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    :o I's not that hard to do... track em for a week and then drop, It'll be worth your while!
     
  10. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    New question, should I bump cals by 500 on gym days?
     
  11. lif

    lif New Member

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    I dunno about 500... but i would boost carbs 30-50 g on workout days
     
  12. Genghis.Tron

    Genghis.Tron New Member

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    500 cals a day is a pound at the end of the week.
     
  13. Wombats Unlimited

    Wombats Unlimited OT Supporter

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    My weight flucuates from 188-193 depending on hydration etc, I'm not going to notice a pound.
     
  14. 1.8t

    1.8t Member

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    I weigh 200lbs and I am able to cut very nicely and quickly on a 2k cal diet.
     
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