Caloric Intake Results

2

Replies

  • hottottie11
    hottottie11 Posts: 907 Member
    Apparently Marketing schemes > science based nutritional facts are these parts

    Well in the end, we will be the ones rocking six packs and looking hot (well you already are, I am almost there, need to lose about another 4% body fat.)

    lol thank you! Shoot I still got about 3% to go, but I'm in no rush lol
  • melbelle32
    melbelle32 Posts: 69 Member
    bump for later
  • kaitlynnme
    kaitlynnme Posts: 19 Member
    Very very interesting information! Thank you for taking the time to do this. This info and the thread about women eating 2000 calories a day has really been an eye opener for me.
  • elizabethblake
    elizabethblake Posts: 384 Member
    Me too, thank you for doing this study! Wish everyone would read it!
  • caveats
    caveats Posts: 493 Member
    I think it's impressive that you organized a study and reported on it. I'm a big fan of the scientific method, so, props. :drinker:

    I also think the findings themselves are interesting. I never would've thought to multiply a caloric need by LBM rather than by bodyweight, but when you think about it, it MAKES SENSE! Why would fat need more calories? Bah! I redid my calculations based on that and I think I'm still on target with where I think my maintenance should be (1800 cal/day). Happy for more confirmation that I'm within the right range. :)

    Thanks for this post!
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Where can i get accurate LBM reading? (i'm in the UK)

    I would suggest going to a gym or doctors office and asking if they can do a skin fold test to capture body fat. I would recommend not getting a bioimpedance machine reading (it's a hand held device or scale). Once you get your body fat % then you can calculate LBM, formula below


    LBM = Weight - (Weight * Body fat %) <
    This is in LBS not KG.

    You can also just guess, or let people on the board guess, or use the online calculators. It doesn't have to be an accurate number to give you an idea.
  • lucyhoneychurch
    lucyhoneychurch Posts: 576 Member
    Great job on the data! And thanks for sharing.

    I think traditional fears keep many people from trying out/accepting the Eat More philosophy. Lose weight is the first priority. People don't think about the muscle mass lost until they find out at goal weight they have flabby muscles and lack strength. Women don't want to look bulky, so they shun the idea of "lifting weights." They don't understand that building muscle helps burn calories. And to build muscles, you have to EAT.

    "Food is fuel" and I agree. :smile:
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Great job on the data! And thanks for sharing.

    I think traditional fears keep many people from trying out/accepting the Eat More philosophy. Lose weight is the first priority. People don't think about the muscle mass lost until they find out at goal weight they have flabby muscles and lack strength. Women don't want to look bulky, so they shun the idea of "lifting weights." They don't understand that building muscle helps burn calories. And to build muscles, you have to EAT.

    "Food is fuel" and I agree. :smile:

    And that was me a few years ago. I drastically cut calories, struggled to get down to 130#, and was so disappointed that I still had back fat rolls and a tummy pooch. So I quit. I knew I could maintain a slightly higher weight easily, and it wasn't worth feeling deprived to weigh ~15# less, especially if I didn't look any better in a bikini (or less).

    This time around, with a more modest deficit and regular exercise, I looked leaner and fit in the same clothes at 140 as I did at 130 before. And by 130, I was able to fit (ok, squeeze!) into clothes I wore in high school (more than 20 years ago) at 110#! I wouldn't say I've really built much muscle (yet) but I haven't lost a lot as I lost weight.
  • ninjapixie87
    ninjapixie87 Posts: 124 Member
    Interesting study. Thanks for posting.

    This basically verifies that my calorie goal isn't too low. At about 130lbs and 30% body fat, that means 91lbs LBM, and I should be eating ~1380 calories. My goal is 1200 calories, and I can eat more if I burn calories exercising.
  • DizzyLinds
    DizzyLinds Posts: 856 Member
    Anyone wanna guess my LBM? I've a few pics up.

    27 years old
    5ft
    53.4kg (thereabouts!)

    27.5 waist
    37.5 hips
    20 thigh
    11 bicep
    28 bust
  • manda127
    manda127 Posts: 145
    Very interesting reading :-)
  • mandylooo
    mandylooo Posts: 456 Member
    bump so it's in my list!
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Where can i get accurate LBM reading? (i'm in the UK)
    Give me a pm and we can talk further. I will collect some data on you and go from there
  • dawnemjh
    dawnemjh Posts: 1,465 Member
    Am I correct in assuming that when you calculate TDEE or BMR you use current weight, not LBM???
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Am I correct in assuming that when you calculate TDEE or BMR you use current weight, not LBM???
    You technically need both as well as body fat. You take weight x body to get the lbm which then is used to calculte your bmr. Then take bmr to multiply it against your lifestyle multiplier to get tdee.

    I used katch mcardle formula.
  • dawnemjh
    dawnemjh Posts: 1,465 Member
    so if my LBM is 125 (I cant remember exactly, but its somewhere around there) , I use that to estimate calorie intake for the day rather than my actual weight of 168??
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    so if my LBM is 125 (I cant remember exactly, but its somewhere around there) , I use that to estimate calorie intake for the day rather than my actual weight of 168??
    Below is the whole equation, there are 3 major variables (weight, body fat and exercise/lifestyle).


    LBM = Weight - (Weight * Body Fat Percentage)
    BMR = 370+(9.79759519 * LBM)
    TDEE = BMR * multiplier

    Below are the mutlipliers

    Sedentary = BMR X 1.2 (little or no exercise, desk job)
    Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
    Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
    Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
    Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

    Also keep in mind there aer some other factors that could increase or decrease your caloric needs but that is why this is a starting point and not a final end all number. I actually fall between moderately active and very active.
  • Shanphichloe
    Shanphichloe Posts: 118
    Bumping for me! Thanks for the info.
  • dawnemjh
    dawnemjh Posts: 1,465 Member
    so if my LBM is 125 (I cant remember exactly, but its somewhere around there) , I use that to estimate calorie intake for the day rather than my actual weight of 168??
    Below is the whole equation, there are 3 major variables (weight, body fat and exercise/lifestyle).


    LBM = Weight - (Weight * Body Fat Percentage)
    BMR = 370+(9.79759519 * LBM)
    TDEE = BMR * multiplier

    Below are the mutlipliers

    Sedentary = BMR X 1.2 (little or no exercise, desk job)
    Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
    Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
    Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
    Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

    Also keep in mind there aer some other factors that could increase or decrease your caloric needs but that is why this is a starting point and not a final end all number. I actually fall between moderately active and very active.

    Thanks!!!
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    so if my LBM is 125 (I cant remember exactly, but its somewhere around there) , I use that to estimate calorie intake for the day rather than my actual weight of 168??
    Below is the whole equation, there are 3 major variables (weight, body fat and exercise/lifestyle).


    LBM = Weight - (Weight * Body Fat Percentage)
    BMR = 370+(9.79759519 * LBM)
    TDEE = BMR * multiplier

    Below are the mutlipliers

    Sedentary = BMR X 1.2 (little or no exercise, desk job)
    Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
    Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
    Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
    Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

    Also keep in mind there aer some other factors that could increase or decrease your caloric needs but that is why this is a starting point and not a final end all number. I actually fall between moderately active and very active.

    Thanks!!!

    Now I gave away my methods to my madness. But does this help explain how i reached your caloric goal and help you understand why I keep telling you more calories because of your crazy workouts?
  • dawnemjh
    dawnemjh Posts: 1,465 Member
    LOL!!
    I got it!!
  • kdb247
    kdb247 Posts: 326 Member
    Agreed
  • kaitlynnme
    kaitlynnme Posts: 19 Member
    Ok...I have a question on your findings. Is the 15.2 multiplier based on multiplying the lean body mass times that number to lose one pound per week?? Or is that for maintenance? And if I was only wanting to lose half a pound per week, would I add 250 calories to that calculation? I hope that makes sense....
  • AmazonAlog
    AmazonAlog Posts: 14 Member
    Great to know, like for some of your findings and formulas. Also important would be fueling back with a lot of quality calories :)
  • firedragon064
    firedragon064 Posts: 1,082 Member
    bump
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    Ok...I have a question on your findings. Is the 15.2 multiplier based on multiplying the lean body mass times that number to lose one pound per week?? Or is that for maintenance? And if I was only wanting to lose half a pound per week, would I add 250 calories to that calculation? I hope that makes sense....
    the multiplier is based on a weight loss of one pound per week. So if you want maintenance add 500 calories and it is based on lean body mass. Now keep in mind it can be off as my sample size was only 88 people. Overall i would definitely use the katch mcardle formula to validate your info.
  • NotGoddess
    NotGoddess Posts: 1,198 Member
    Scanned briefly. Bump for later.
  • AmyW125
    AmyW125 Posts: 303 Member
    bump!!! I need help!!!! anyone want to look at my stuff and give me a guideline....I was only eating 1200...lost 58 pounds this way BUT it has been slow. The last month I haven't lost any. I still have at least 10-15 more to go. My BF was at 29% I'm 5'2 at 142-144 pounds now and I workout 5 days a week lots of cardio and i'm now doing weights. I'm increasing my calories but not sure of the magic #. I suck at math :noway: . Please help. Thanks!!
  • psuLemon
    psuLemon Posts: 38,428 MFP Moderator
    bump!!! I need help!!!! anyone want to look at my stuff and give me a guideline....I was only eating 1200...lost 58 pounds this way BUT it has been slow. The last month I haven't lost any. I still have at least 10-15 more to go. My BF was at 29% I'm 5'2 at 142-144 pounds now and I workout 5 days a week lots of cardio and i'm now doing weights. I'm increasing my calories but not sure of the magic #. I suck at math :noway: . Please help. Thanks!!

    You should be around 1900 calories a day without eating back exercise calories (baked into the formula) or 1600 calories daily and eat back your exercise calories.
  • lifeismoto
    lifeismoto Posts: 245
    bump
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