# ok i read the stickies..

Discussion in 'Fitness & Nutrition' started by kdizzle59, Oct 24, 2006.

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1. ### kdizzle59New Member

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ok i read the stickies and i think i have a decent workout but i still want to cut the fat i have, im in my second year of college and i weigh about 200 at 5' 10 not too fat but definatly have some. i used to be 165 in HS and proly at the most 10 percent body fat. i read the stickies and for the diet i seen this calculation. and i dont really get it... i know its probably easier than im making it so if anyone could help i would greatly appreciate it. i just trying to figure out the calories i need to be aiming for per day.

thanks to everyone in advance hopefully i can get somewhere with this.

Go to body fat calculator and figure up you body fat percentage (ignore the rest for now).

[RMR (Resting metabolic rate) 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

so 150 lbs of lean body mass for a moderately active person = [10 x 150 + 500] X 1.6 + .10(10 x 150 + 500) = 3400 calories

If you are cutting you should intake about .85 X your maintence calories or 2890 in the example above.

Your protien intake should be around 1.5 grams per lb of lean body mass. For the above example this would be 225g per day.

2. ### uofapeterNew Member

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3400 calories is alot for a moderately active 150 lb person
im pretty sure maintenance is way below that, around 2500

3. ### _Kanwisher!Guest

you weren't 165 at less than 10 percent body mass in highschool, sorry

4. ### Genghis.TronNew Member

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Theory ≠ practice. Trial and error is way better than finding the "perfect" formula to find your maintenance intake.

5. ### kdizzle59New Member

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well then i guess the scale and my trainer wwere wrong when they told me that right? must be because if you say its not true than you must be right. man i am jealous of how smart you are

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7. ### LetifoModerator

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so, what's the question? how many calories you should be taking in? you haven't given us an activity level, or a body fat.

8. ### kdizzle59New Member

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well my activity level would probably be moderate to heavy and im not sure what the body fat. i know im significantly fatter than i used to be

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