Ok. How much do I need to eat? (BMR Related)

Try this link:

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Lots of great info there!

I would suggest you use your TDEE and subtract 10-20% from that, here is the link I like best: http://www.iifym.com/tdee-calculator

If you are trying to maintain wait then you probably might eat at least 4 times a day.

I would suggest you use your TDEE and subtract 10-20% from that, here is the link I like best: http://www.iifym.com/tdee-calculator

She still needs to know her correct BMR to use the TDEE formula :huh:

http://www.myfitnesspal.com/tools/bmr-calculator

The link above or....

http://www.fat2fitradio.com/tools/

This. I did an RMR assessment and have found the recommendation here is closest to the results of my assessment.

I like this one as well: http://scoobysworkshop.com/calorie-calculator

has always been pretty accurate for me.

freedieting.com

Better then sex with a coral reef

bump

Online Calculators suck imo!


SOME SCIENCE FOR YOU!



BMR estimation formulas

Several prediction equations exist. Historically most notable one was Harris-Benedict equation, which was created in 1919.

The Original Harris-Benedict Equation:

for men,

for women,

where P is total heat production at complete rest, m is the weight, h is the height, and a is the age, and with the difference in BMR for men and women being mainly due to differences in body weight. For example, a 55 year old woman weighing 130 lb (59 kg) and 5 feet 6 inches (168 cm) tall would have a BMR of 1272 kcal per day or 53 kcal/h (61.3 watts).

In 1984, the original Harris-Benedict equations were revised using new data. In comparisons with actual expenditure, the revised equations were found to be more accurate.

The Revised Harris-Benedict Equation:

for men,

for women,

The Mifflin St Jeor Equation:

It was the best prediction equation until 1990, when Mifflin et al introduced the equation:

, where s is +5 for males and −161 for females.

According to this formula, the woman in the example above has a BMR of 1204 kcal per day. During the last 100 years, lifestyles have changed and Frankenfield et al showed it to be about 5% more accurate.

These formulas are based on body weight, which does not take into account the difference in metabolic activity between lean body mass and body fat. Other formulas exist which take into account lean body mass, two of which are the Katch-McArdle formula, and Cunningham formula. However, the Cunningham formula is used to predict RMR instead of BMR.

The Katch-McArdle Formula (BMR):

, where LBM is the lean body mass in kg.

According to this formula, if the woman in the example has a body fat percentage of 30%, her BMR would be 1263 kcal per day.

The Cunningham Formula (RMR):

, where LBM is the lean body mass in kg.

Since lean body mass is metabolically active vs. fat cells which need very few calories to be sustained, these formula tend to be more accurate, especially with athletes who have above average lean mass and little body fat.

To calculate daily calorie needs, the BMR value is multiplied by a factor with a value between 1.2 and 1.9, depending on the person's physical activity level.

Causes of individual differences in BMR
The basal metabolic rate varies between individuals. One study of 150 adults representative of the population in Scotland reported basal metabolic rates from as low as 1027 kcal per day (4301 kJ) to as high as 2499 kcal (10455 kJ); with a mean BMR of 1500 kcal (6279 kJ). Statistically, the researchers calculated that 62.3% of this variation was explained by differences in fat free mass. Other factors explaining the variation included fat mass (6.7%), age (1.7%), and experimental error including within-subject difference (2%). The rest of the variation (26.7%) was unexplained. This remaining difference was not explained by sex nor by differing tissue sized of highly energetic organs such as the brain.

Thus there are differences in BMR even when comparing two subjects with the same lean body mass. The top 5% of people are metabolizing energy 28-32% faster than individuals with the lowest 5% BMR. For instance, one study reported an extreme case where two individuals with the same lean body mass of 43 kg had BMRs of 1075 kcal/day (4.5 MJ) and 1790 kcal/day (7.5 MJ). This difference of 715 kcal (67%) is equivalent to one of the individuals completing a 10 kilometer run every day.


There is science behind BMR and therefore TDEE, just some people don't do the research.

Katch-McArdle formula below;

-For Men to calculate BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)

-For Women to calculate BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)

...For your weight, 1 kilogram = 2.2 pounds

...For your height, 1 inch = 2.54 cm

Example #1: You are a male, 35 years old, 6 foot tall (182.88 cm), you weigh 200 pounds (91 kg). Your basal metabolic rate (BMR) will be 66 + 1246.7 + 914.4 – 238 = 1989.1 calorie intake per day!

Example #2: You are a female, 35 years old, 5 feet 6 inches tall (170.69 cm), you weigh 132 pounds (60 kg). Your basal metabolic rate (BMR) will be 655 + 576 + 307.24 – 164.5 = 1373.74 calorie intake per day!

Once you know your BMR (basal metabolic rate) then use your daily activity factor to get your total daily energy expenditure (TDEE):

-Sedentary................BMR x 1.2 (little exercise)

-Lightly active...........BMR x 1.375 (light exercise)

-Moderately active.....BMR x 1.55 (moderate exercise)

-Very active.............BMR x 1.725 (hard exercise)

-Extremely active......BMR x 1.9 (hard exercise daily)

For example #1... if you are a moderately active male…your TDEE will be 1989.1 calories times your activity level of 1.55 which equals 3083 calories per day.

For example #2... if you are a moderately active female, your TDEE will be 1373.74 calories times your activity level of 1.55 which equals 2129.30 calories per day.

The Harris-Benedict equation has a separate formula for men and women and is not as accurate as the one shown above.
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I would HIGHLY recommend you get your BMR tested. Go to a dietitian, and they'll have you blow in to a tube and will then tell you your BMR. The reason this is important is because nobody's metabolisms are the same (ie mine is on the very low side, so 1200 cal/day is what I need). My TDEE is 1897 cals/day, so even if I ate 20% under, I would have a hard time losing weight. Everyone is different, and getting an accurate measure of your BMR might really help! Just a thought.

I think I'm going to up my calories to 1700. This is the inbetween point of my -20% of TDEE (around 1760) and my recommended calories from another site that considered BMR (1665).

But now I have a new problem. I'm not hungry enough to eat all of these calories. And I'm not saying that to be all "omg I'm SOOO good at eating under my calories." I'm just literally not that hungry. I'm not quite sure what to do. I already eat breakfast every morning (300 - 400 calories) have a mid-sized lunch (500 -600 cals) and then eat whatever's around for dinner... normally I cap out at 1400 unless I force myself to eat some snacks like bananas or a smoothie.

And on days like today when I miss breakfast, well... I had a HUGE lunch and only at 750 cals. Geez. Any recommendations for hitting my necessary cals?

And that is exactly what a shrunken stomach and screwed up hormones can do to you.

Not feel hungry when you eaten too little for too long.

Too little is determined by how much stress your body is willing to take with the diet before slowing down, besides the fact of burning off muscle mass if wrong exercise and protein levels.
Too long is determined by genetics and body's past experience with yo-yo dieting and again stress. May be quick, may take a while.
Usually speed there is opposite when trying to speed it back up again. Stressed out body willing to slow down quick rev's back up slowly, body that slowly decreased metabolism will rev up quickly. Generally speaking. And men win here too, more muscle mass, even when they lost some.

Move up slowly if you haven't been loosing at a lower amount for over 3 weeks. If you have still, then you still have a deficit, move up quicker.

So slowly would be 200 cal daily for a week at a time. Then another 200.

Fast would be going up half-way for couple weeks, then the other half.

Ok, so now I have a new challenge.

I think I'm going to up my calories to 1700. This is the inbetween point of my -20% of TDEE (around 1760) and my recommended calories from another site that considered BMR (1665).

But now I have a new problem. I'm not hungry enough to eat all of these calories. And I'm not saying that to be all "omg I'm SOOO good at eating under my calories." I'm just literally not that hungry. I'm not quite sure what to do. I already eat breakfast every morning (300 - 400 calories) have a mid-sized lunch (500 -600 cals) and then eat whatever's around for dinner... normally I cap out at 1400 unless I force myself to eat some snacks like bananas or a smoothie.

And on days like today when I miss breakfast, well... I had a HUGE lunch and only at 750 cals. Geez. Any recommendations for hitting my necessary cals?

Healthy fats may be an option, depending on preference, allergies, and macro goals.

Peanut butter, almond butter, nuts, olive oil while cooking

I'd also suggest you read this link and read some of the threads in there:

http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read