Caloric Intake & Body Fat

psuLemon

Due to the overwhelming amount of threads on eatin vs not eating exercise calories back, I want to do an informational thread on how many calories people eat vs their total body fat. I then will put this into an excel spreadsheet and do some analysis (yes, I am an excel dork).

The objective is to test the theory, that people with really low body fat have to consume a huge amount of calories to maintain or continue to change their body composition.

Below is the format. If you would like to respond but prefer not to post information publically, feel free to send me a private message.

Age: 29
Sex: M
Body Fat : 12%
Daily Calories: 2600

BF Goal (optional): 8%


I would like to thank those who participate. On a side note, below is my approach to calculating my caloric needs for the day. Just for information.

Here is my perception on the matter. I actually use this site just to track my calories. I use a different method to determine how many calories I should be eating and suggest it to many. According to this website, if you use their calculations, if you workout and burn 300 calories, than you should eat an extra 300 calories that day because the site has already built in a deficit for you. The more you have to lose the bigger an acceptable deficit is but the closer your goal is, the smaller your deficit should be. This is because the more muscle you have, the lower the body fat, the more fuel you body needs to sustains it's functions. Also, a deficit is should never been more than 1000 calories a day (which would allow for 2 lbs per week loss) but it more acceptable to do 1 lb a week or 500 calorie deficit. Additionally, a woman should eat not less than 1200 net calories. This is the amount of calories after you workout. So if you burn 500 calories, you need at least 1700 calories; men should be no less than 1500-1700 after workout calories from my research. Also, a large part of these calories should be driven by protein based sources. The ammino acids in the protein is what stimulates muscle growth. The more muscle your body has, the more calories you burn at rest.

My approach looks at Basal Metabolic Rate (BMR); BMR is the amount of calories you would burn if you slept 24 hours, for me, my BMR is 2000 calories. I then mutliply it by my Total Daily Energy Expenditure (TDEE); how many calories I should eat to make up for daily activities (walking, working out, etc) to get a total number of calories. Because I do a program like p90x, I multiply my 2000 calories by 1.725 which equals 3400 calories. This amount of calories is the amount I need to eat to maintain weight. I back off 500 caloires as my deficit and eat 3000 calories in a day. This is the website I use.


http://www.cordianet.com/calculator.htm

I then go into a custom setup under my goals and set my daily intake for 3000 calories (well I will starting sunday, right now it's 2800 because I haven't officially started p90x until sunday). Additionally, to follow the p90x food guide, I set up custom ratio's. I do 45% of carbs, 35% of protein and 20% for fats. As I progress, I will lower protein and increase carbs. This method has worked for me and others I have worked with on the site. MFP just makes it simple for anyone to come on and lose weight. I take more of a scientific approach to weight loss. When I started I was 210 & 18% body fat. Now I am 189 and 12% body fat and hoping to break single digits within 3 months.

Cliff notes: if you go by the sites calculations, you absolutely should eat back your workout calories as they preload the deficit. If you go by the more scientific method, you don't have to worry about it, it's already figured in your number.

Good luck everyone.

Countrymade

Bump

CriticalX

mfp is way under on the BMR

iamladibeast

bump

bigredhearts

http://www.threecoaching.com/2010/09/free-cunningham-equation-calorie-calculator/ this is a site i too found interesting, similar to the one you posted, its a downloadable spreadsheet. let me know if the numbers look the same as i have been thinking about trying this approach....

psuLemon

Also, if I could ask for weight too, that would be great.


Myfavoritesugar,

Great site, very similar to what I am doing and have done in the past.

kje2011

bump

reneelee

bump

LorinaLynn

I'm game. I don't know my true body fat percentage, so I'll go by the U.S. Navy Circumference Method found here: http://www.scientificpsychic.com/fitness/diet.html

Age: 39
Weight: 132
Height: 5'5
Sex: F
Body Fat : 20.3%
Daily Calories: 1500 + most of my exercise calories Mon-Fri, but I don't log on weekends.

BF Goal (optional): I think I'm pretty much there! Maybe 18%, if I can lose it from my thighs without getting bony on top.

psuLemon

Lorina,

Thanks. I rounded your calories up to 1800 based on your diary. I am trying to capture total calorie intake post workout. Keep pushing it and the BF% wil come.

psuLemon

Bump to collect more data.

SMarie10

I'll send you a p.m. with my stats. Bumping for you.

elizamc

Bump, looks very interesting

michelleion

I'll give it a go

Age: 27
Weight: 122
Height: 5'7
Sex: F
Body Fat : 18.5% (approx)
Daily Calories: 1450 before exercise - total usually comes to abut 1700 for the day

BigBoneSista

Age: 39
Sex: F
Body Fat : 34%
Weight: 192.4 lbs
Daily Calories: 1200

BF Goal (optional): 15%-20%

I don't eat exercise calories. I just eat if my body says its hungry. So if it requires more I eat more. If it doesn't I don't.

rachmaree

Age: 29 (for one more month)
Sex: F
Body fat: according to those scales that supposedly measure body fat, 19.5% 3 months ago
Weight: 52kgs
Daily calories: 1600, sometimes more sometimes less
Bf% goal: 17%

Atthea

Very interesting ! Thanks for posting !

So here I go!!

Female, 37 yrs old
current weight : 211lbs
body fat by the U.S. Navy Circumference Method : 30%
Goal % : 20
Caloric intake now on mostly protein : 1200 ==> When I ate more I stayed at 215lbs for months....

Workouts 5days/week : callisthenics, weights, 30 days Shred and Turbo Jam

:flowerforyou:

psuLemon

I would like to thank everyone that participating. I am starting to collect some good data. I have also posted on another forum to help with having a bigger group of people to normalize results more.

donnaeve8

Ooohh do me!! Haha

Age: 38
cw: 174 lbs
body fat% - according to scale 23%
goal weight: 140 lbs
daily calories : 1370 - will eat exercise calories if net goes below 1200

Thanks!

SHBoss1673

psulemon, I'd be curious to know the results to this as well. I'm ONLY looking to lower body fat % (aren't we all?) and not weight, I actually am looking to gain about 6 more lbs or so in lbm. So with that said here's my numbers.

Age: 37 (almost 38)
CW: 179 or so
Height: 6'2"
Body fat%: (bod pod) 11.5%
goal weight: 185
daily calories: 2710
Goal body fat %: 9%

can you give a little more description of your methods, control groups...etc. If there's enough control this could qualify as a real study and maybe be something you could have others get in on (if that's interesting to you).

PJilly

Age: 50
Sex: F
Weight: 144
Body Fat : 23%
Daily Calories: 1800

BF Goal (optional): 19%

RobynC79

Cool idea! Here's mine:

Age 32
Sex F
Height 5'5"
Weight 107
Body fat (US navy method) 18.1%
Daily calories 1370
No goal weight or BF%, I'm on for maintenance and calorie tracking only.

psuLemon

psulemon, I'd be curious to know the results to this as well. I'm ONLY looking to lower body fat % (aren't we all?) and not weight, I actually am looking to gain about 6 more lbs or so in lbm. So with that said here's my numbers.

Age: 37 (almost 38)
CW: 179 or so
Body fat%: (bod pod) 11.5%
goal weight: 185
daily calories: 2710
Goal body fat %: 9%

can you give a little more description of your methods, control groups...etc. If there's enough control this could qualify as a real study and maybe be something you could have others get in on (if that's interesting to you).

Currently, my spreadsheet is rather simple (basically laid out with this information). I plan on having an indicator to on which bf% are using the Navy method as opposed to using body fat calipers. Next, i will compare the difference between men and woman using the the below chart. I will probably do some statistical analysis to determine what is the average calorie needs based on LBM and the try to runrate it by each percent increase or 10 lb increase in LBM. As I work through this (hopefully start this weekend), I will develop some more parameters and controls.


In reality, I want to be able to prove to people that eat your alloted calories is important and once again disprove the thought that eating less will make you lose more. Unfortunately, I need to start getting response from those who are 50-100 lbs or more overweight as well as those who are 20 or less lbs overweight.


http://www.builtlean.com/wp-content/uploads/2010/08/Ideal-Body-Fat-Percentage-Chart3.jpg

twistyBee

I'm definitely interested....

Age: 25
Sex: F
Height: 5'6"
Weight: 147lb
Body fat: 24.6%
Daily calories: ballpark 1500 (after eating exercise calories)
Goal Weight: 130

rybo

Age: 37
Sex: M
Height: 5'10"
Weight: 169lb
Body fat: 7.8% Using that navy circumference method, which seems pretty reasonable, based on my appearance
Daily calories: 2200 + exercise cals (I run a lot)

I've been in maintenence mode for a few months. I am happy with this BF%

fergalizcious

Age: 20
Sex: F
Height 5'8"
Weight: 182
Body Fat %: 24.8% (based on caliper) 31% based on Navy method - This measurment is off because of my hip measurement, which is 42" I have virtually no fat on my hips, but they are naturally wide and my butt is big (but very muscular - i was built with a very round posterior) and even when I weighed 135 pounds, I still had a hip measurement of 38-39" (waist at 27"). All that to say, go with the caliper.
Daily calories: 1220 (1600-1700 with exercise cals)
Goal BF %: 15-20%

AndreaWyland

Age: 32
Sex: f
Height: 5'1
Weight: 126
Body fat: dont know...
Daily calories: 1200-1600 depending on my exercise amount for the day.

Atlantique

Age: 46
Sex: F
Height: 5'7"
Weight: 140.6
Body Fat : 24.3% (Navy method)
Daily Calories: 1200 days w/o exercise, 1500 or so on days with exercise

And I have no idea what BF goal is realistic or even desirable, but I don't need to look like a female bodybuilder. I like people to see that I have muscles, sure, but not every fiber.

MichelleF81

Age: 30
Sex: F
Body Fat : 32% (scales)
Daily Calories: 1600
Weight: 130lbs
Height: 5'5

BF Goal (optional): 25%

I'm dubious as to the accuracy of the scales looking at my weight/height/body fat compared to other peoples but as I don't have access to a different set of scales to compare I'll just stick to that figure

sjhoffman

Age: 40
Sex: F
Weight: 151
Body Fat: 37%
Daily Calories: average about 1350 net after exercise
BF Goal: 28%

donnaeve8

BTW - where does the 1.725 come in that you multiplied the 2000 calories with?

Nevermind! I found it