Muscle mass and caloric intake

Buildingit3157

Hi all, I'm new here, still getting comfy..
Here's my Q: Is there any way to know How much extra one should compensate with calories for if they have lots of muscle?? I'm 5ft 6 and have a broad gate. For as long as I could remember nobody has ever guessed my weight accurately because I have a lot of muscle. I'm just wondering how to accurately determine what my body needs initially for calories before adding a deficit to lose weight. I work out lots too so I can always eat extra but still..I'd like to know my personal body requirements to feed myself and my muscle..

usmcmp

I believe a pound of muscle at rest burns 6 calories per day and pound of fat burns 2. Many people/articles say a pound of muscle burns 50 calories per day, but that's based on old information.

arditarose

I'd just use a few calculators and take the average. Then you can adjust depending on your rate of loss.

Buildingit3157

usmcmp wrote: »

I believe a pound of muscle at rest burns 6 calories per day and pound of fat burns 2. Many people/articles say a pound of muscle burns 50 calories per day, but that's based on old information.

Good to know..I wonder how to incorporate that. I feel like the big people must have researched this. It's not a one size fits all thing. Someone could be my height/age and weight yet have little muscle and a narrow frame, we shouldnt require the same calories...hmm.. thanks for that info!

Buildingit3157

arditarose wrote: »

I'd just use a few calculators and take the average. Then you can adjust depending on your rate of loss.

I think I'll have to do that. Thank you.

usmcmp

Readysetgo333 wrote: »

usmcmp wrote: »

I believe a pound of muscle at rest burns 6 calories per day and pound of fat burns 2. Many people/articles say a pound of muscle burns 50 calories per day, but that's based on old information.

Good to know..I wonder how to incorporate that. I feel like the big people must have researched this. It's not a one size fits all thing. Someone could be my height/age and weight yet have little muscle and a narrow frame, we shouldnt require the same calories...hmm.. thanks for that info!

I'm a competitive bodybuilder, so I have significantly more muscle than most women. The online TDEE calculators are pretty close even for me.

http://www.iifym.com/tdee-calculator/
http://1percentedge.com/ifcalc/

hopeandtheabsurd

If you want to accurately determine your starting TDEE, you could use the maintenance number given to you on MFP consistently for a month and see how your weight tracks with that...if you lose 1 pound over the whole month, you will know that you are running about 125 calories above the "average" for your height/weight/sex/activity level.

It would be faster to just start with a deficit that should give you a 1 pound per week loss (or 1/2 depending on how much you need to lose) and see what happens, ignoring the first week of water weight loss. If you lose too fast, add a few calories.

Buildingit3157

usmcmp wrote: »

Readysetgo333 wrote: »

usmcmp wrote: »

I believe a pound of muscle at rest burns 6 calories per day and pound of fat burns 2. Many people/articles say a pound of muscle burns 50 calories per day, but that's based on old information.

Good to know..I wonder how to incorporate that. I feel like the big people must have researched this. It's not a one size fits all thing. Someone could be my height/age and weight yet have little muscle and a narrow frame, we shouldnt require the same calories...hmm.. thanks for that info!

I'm a competitive bodybuilder, so I have significantly more muscle than most women. The online TDEE calculators are pretty close even for me.

http://www.iifym.com/tdee-calculator/
http://1percentedge.com/ifcalc/

Thank you! Interesting...and very helpful. Yes these are the numbers I got last time. I'll see how it goes.:)

Buildingit3157

hopeandtheabsurd wrote: »

If you want to accurately determine your starting TDEE, you could use the maintenance number given to you on MFP consistently for a month and see how your weight tracks with that...if you lose 1 pound over the whole month, you will know that you are running about 125 calories above the "average" for your height/weight/sex/activity level.

It would be faster to just start with a deficit that should give you a 1 pound per week loss (or 1/2 depending on how much you need to lose) and see what happens, ignoring the first week of water weight loss. If you lose too fast, add a few calories.

That's exactly what I'm planning to do. Thanks!