? for the Bigger Bros of the Board

[rado]

Originally posted by YellowJacket
Try figuring your basal metabolic rate (BMR).

Here's how:


Take your height in INCHES then convert it to CM(2.54 CMs per Inch), write that down. Then take your weight in LBS and convert it to KGs (divide your weight by 2.2)
Next go with the Harris-Benedict Formula:
66 + (13.7 X WT) + (5 X HT) - (6.8 X A) =
WT= Weight
HT = Height
A = Age
After plugging in that formula, circle that number. Next choose your activity factor:
Sedentary- ( little to no exercise) X .3
Moderate - (what most of us probably are) X .5
Heavy - (Extreme trainers, quite rare) X.75

-Take the number you circled multiply that by either .3, .5 or .75 depending on what your activity factor is. Like I said most of us are probably moderate, you guys who've been trainig for 5+ years pretty hard and combine cardio with weight training are more than likely Heavy, but be honest with yourself, this is for you, not your friends and people you wish to impress.

* Last step- Thermic food effect. Take your orginial BMR(the # you circled) add it to the new number(BMR + activity factor) and multiply that .10. Equation looks like this: (BMR + AF) X .10
***This Thermic food effect # must be ADDED to your BMR + Activity Factor!
*This final number if the total amount of calories you need to MAINTAIN YOUR CURRENT BODYWEIGHT!

good thread.

[DangerousGround]

I'm right at 250lbs don't eat good as I should somedays I chow other I eat almost nothing.
If I were to get serious I would be stricter but my weight stays 240 to 250lbs yr round.

My metabolism seemed to slow down in about age 27 and where I used to get off cycles and lose weight now I keep it on yr round even on low calorie diets.

I seen guys 6' 3" 150lbs 20 yrs old consume 3 times as much as I do and not put on a pound.
I can't imagine ever having to eat that much food it would be in one hole out the other.

[PinCushion]

Hmmm.....I'll use my friend for an example here

21 year old male, 5'11.5" 178 lbs, low activity. Goes to the gym, but is on and off...we all have friends like that

you work it out, and it says 3183.97 calories/day to maintain his current bodyweight. That seems a little high, no? I'm not disputing, just curious.

BMR = 2226.55
AF = 667.97
TFA = 289.45

add 'em all up = 3183.97

P.S. He eats very little. MAYBE 2000 calories/day and continues to keep his bodyweight pretty steady.

[YellowJacket]

Originally posted by PinCushion
Hmmm.....I'll use my friend for an example here

21 year old male, 5'11.5" 178 lbs, low activity. Goes to the gym, but is on and off...we all have friends like that

you work it out, and it says 3183.97 calories/day to maintain his current bodyweight. That seems a little high, no? I'm not disputing, just curious.

BMR = 2226.55
AF = 667.97
TFA = 289.45

add 'em all up = 3183.97

P.S. He eats very little. MAYBE 2000 calories/day and continues to keep his bodyweight pretty steady.

Actually if he's 21, 81kg (178lbs) and 183cm (6 foot):

66+ (13.7)(81) + (5)(183) - 6.8(21) = 1948
1948(.3 low activity) = 584
584 + 1948 = 2532
2532(.10 Thermic Food effect)= 253
2532+253 = 2,785
Simple Algebra really. His BMR is 2,785. And if he's only consuming 2K calories a day, he's not maintaing or gaining weight. Thats 785 calories under his BMR that means he's losing 1 1/2 pounds a week, granted he eats 2K calories a day, give or take a few each day.

[BIG_GUNS_21]

Im 313lb right now and the amount you eat I can say FORSURE is 100% depentant on your body type and personal metabolism. I can maintain my weight at 3500cals, but for smaller guys that would be WAY to low!

[iced]

well im no 240, im about 210
im 19, 5'11 about 12%bf
to maintain my current weight i was eating around 3600 cals a day, isocaloric, i dont do well with high carbs, right now im bulking, and taking in somewhere around 4500 cals

[jack hust]

i am 228 today cutting i am around the 3500-4000mark in cal

[Billy_Bathgate]

YJ, the major problem I see with that is that BF is not taken into account. Imagine if I was 500lbs at 90% BF!


Im 5 7 at 235 roudn 16%bf, was 250 around oh 18-20ish last summer....cals to simply maintain that...probally around 4500-5000.

For maintance I shoot for LBM*22-25
For gains I shoot for LBM*27-30
For cutting I shoot for LBM*17-20

Sometimes being an endomorph is on your side, usually not though

[pudgy]

im 308 today but still high twentys is my bf guess, so i actually restrict my calories and use the cycle to maintain muscle.

[PinCushion]

Originally posted by YellowJacket
Actually if he's 21, 81kg (178lbs) and 183cm (6 foot):

66+ (13.7)(81) + (5)(183) - 6.8(21) = 1948
1948(.3 low activity) = 584
584 + 1948 = 2532
2532(.10 Thermic Food effect)= 253
2532+253 = 2,785
Simple Algebra really. His BMR is 2,785. And if he's only consuming 2K calories a day, he's not maintaing or gaining weight. Thats 785 calories under his BMR that means he's losing 1 1/2 pounds a week, granted he eats 2K calories a day, give or take a few each day.

I am such a dumbass! I dunno how the hell I ended up with 2226.55 for his BMR....and math has always been my strong point :2gunsfiri he he he...

[Submission1]

I'm 5'9.5", ~212#, 26 yr and came up with 3447 cal. Seems pretty close I suppose.

Shoot me an e-mail if you want a spread sheet of the formula YellowJacket wrote out.

-Sub.

[G-S]

248 + or - right now, and I've never counted cals in my life. I do eat 4 SOLID meals per day, plus shakes and snacks...so I do eat alot.

[njjuicer]

im 235.....i never counted calories just made sure i get enoguh protein and i just eat like a mofo shit liek one too though hehe

[YellowJacket]

Thanks Submission, we actually have a downloaded able, visual basics calculater 'over there'

[the mechanic]

I am 5-8 and 232 with at about 10-12 % bf. I honestly just eat as much as I can during the day. I really don`t track calories that close, but I do track daily protien intake and the timing for carb intake post workout.