For weight loss from the book: Burn the Fat Feed the Muscle

Swoopette

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 lbs.



Example:
You are male
You are 30 yrs old
You are 5' 8 " tall (172.7 cm)
You weigh 172 lbs. (78 kilos)
Your BMR = 66 + 1068 + 863.6 - 204 = 1793 calories/day


Activity factor
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
2 X day training, marathon, football camp,
contest, etc.)
Continuing with the previous example:
Your BMR is 1793 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1793 = 2779 calories/day

2) To lose weight, you need to create a calorie deficit by reducing your calories slightly
below your maintenance level (or keeping your calories the same and increasing your
activity above your current level).

So this is saying I should be eating 2395 calories a day.......how can there be so many different rules out there. Heck I cant even eat 1200.00


Theres more:

Reduce your calories by 15-20% below maintenance for optimal, safe fat loss

Minus 500 method:
Your weight is 172 lbs.
Your TDEE is 2779 calories
Your calorie deficit to lose weight is 500 calories
Your optimal caloric intake for weight loss is 2779 - 500 = 2279 calories


Percentage method:

Your calorie deficit to lose weight is 20% (.20% X 2779 = 555 calories)
Your optimal caloric intake for weight loss = 2224 calories

They say pretend your body is a bank but the opposite you want to be in the negative with your body. so your bank has $400.00 in it you spend $600.00 thats a no non but you have 1200 calories and you burn 200 don't eat to make up those 200 calories. Thats what this book says and I have the strongest man in Manitoba, Canada possible the strongest in Canada. The book says not only for body builders.

So for me it is saying I should be taking in 1895 calories. I know 1200 calories can't be the same for everyone but almost 1900......kinda makes sense but.....................

Comments people PLEASE..

hiddensecant

MFP works on the same principles. Except instead of estimating your exercise calorie burn, you add it in as you do it.

cmriverside

It is a GUIDELINE based on the best and most current nutritional information. You will have to tweak your calories several times through a weight loss journey to find your ideal combination. This is not a black OR white issue.

Swoopette

Screwed up I did us something from the 30 year old male but had my numbers in front of me....silly me this is more like mine:

655+758+310.86-178.6=1545.26


1545+30%=2008 which is what i would eat to maintain.

still not making any sense to me and I used my weight on this not the 30 year old male. that seems like a crap load of calories even if I took off some. Not sure why I added 30% well it does have to do with the excercise so I guess it does work out the same.

I am at 1200 calories on here I excerises 400 i eat those and i am at 1600....am i understanding now....but it is saying i should be at 2008 take off some to loose weight. so should I just stay at my 1200 and eat my calories?


this is soooo confusing


but the main question is DO I EAT MY EXCERCISE CALORIES? and why?

hiddensecant

I don't know what the 30% thing is .. the formula says to multiply by your activity level:

Activity factor
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
2 X day training, marathon, football camp,
contest, etc.)

Swoopette

K i want this post erased I just totally made myself look like a fool.......i am sticking at 1200 calories eating my calories and just totally put my foot in my mouth on how i went on about this. Does anyone know how many calories in a foot???



Host of the site please erase this for this dweeb!!!!!!!

shalinik78

:sad: I am Lost ! What am I doing ? Who knows if its correct bhaaaa haaaa aaaaa !