for those maintaining weight

chrisdavey
chrisdavey Posts: 9,834 Member
in Health and Weight Loss
Theory says BWx14-16 is approximate maintenance. Lets do a little experiment. If you have maintained weight for 2 weeks minimum. (not plateaud in weight loss as that would be artificially lowered metabolic rate from dieting already)

Height:
Weight:
Age:
avg cals:
BW multiplier: (avg cals/weight)

Me:

Height: 5'8"
Weight: 187
Age: 30
avg cals: 3150
BW multiplier: 16.85

Desk job (sort of), 3x a week resistance training and just general out and about activities on the weekends.

OK GO! :smile:

Replies

  • MinimalistShoeAddict
    MinimalistShoeAddict Posts: 1,946 Member
    Theory says BWx14-16 is approximate maintenance. Lets do a little experiment. If you have maintained weight for 2 weeks minimum. (not plateaud in weight loss as that would be artificially lowered metabolic rate from dieting already)

    Height:
    Weight:
    avg cals:
    BW multiplier: (avg cals/weight)

    Me:

    Height: 5'8"
    Weight: 187
    avg cals: 3150
    BW multiplier: 16.85

    Desk job (sort of), 3x a week resistance training and just general out and about activities on the weekends.

    OK GO! :smile:

    My weight has been stable for months

    Height: 5'9"
    Weight: 137

    avg NET cals: 2143 (I eat back all my exercise calories so my actual intake is a lot higher)
    NET BW multiplier: 2143/137 = 15.64

    avg GROSS cals (over last 14 days): 2606
    GROSS BW multiplier: 2606/137 = 19.02

    I workout about 6 days a week (5 days running overlapping with 2 days lifting plus one day swimming or cycling) but am pretty sedentary otherwise.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    forgot to mention that you would use gross cals for the multiplier :smile:
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Bulking now, but maintained, albeit for a short while between cutting and bulking:

    Height: 5 6"
    Weight: 150lb (then)
    Average Calories 2,150
    BW mulilpier: 14.13

    Lifted 4 x a week, desk job, no cardio. lazy bish outside the gym.

    Would age not be a factor?
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    probably should include age. However, the studies I've seen have said that one of the contributing factors of metabolic rate is the loss of LBM as we age. So in theory, if you do resistance training to maintain/increase LBM then you effectively increase your "natural" metabolic rate as you age. (to a point)

    I'm 30 BTW.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    Height: 5'2"
    Weight: 102
    avg cals: around 2000
    BW multiplier: (avg cals/weight) 19.6

    Lift weights for 30 minutes around 3 times a week, dance (yoga-like) around 7 hours a week (sometimes more sometimes less), walk around 40 minutes a day just going from place to place, play with my children.

    I'm 35.

    I've maintained on mfp for a year, but always been around this same weight.
  • SmartAlec03211988
    SmartAlec03211988 Posts: 1,896 Member
    5'0"
    129
    25
    2263
    17.54
  • MinimalistShoeAddict
    MinimalistShoeAddict Posts: 1,946 Member
    forgot to mention that you would use gross cals for the multiplier :smile:

    I find this to be an interesting thread. My assumption is that those who burn many calories each week will be able to maintain weight at a higher BW multiplier than those who do not.

    There is a big difference in my net vs gross calculations. It seems that running allows me to eat a lot more (higher BW multiplier) while maintaining my weight
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Yep, you must be pretty active!

    Interesting results so far people :smile:
  • vjohn04
    vjohn04 Posts: 2,276 Member
    Height: 5'8.5" ( edit I lied and said i was 5'9")
    Weight: 141
    avg cals: gross 2646 and net 2158 (19 day average)
    BW multiplier: (avg cals/weight) 18.76


    Lift weights 4xweek 30 min. Pretty active outside on weekends, play golf and take boxing classes once per week. Also do yard work. I walk in airports a lot during the week.

    If I am not traveling for work I sit on my butt at home during the week.

    31 y.o.
  • chels0722
    chels0722 Posts: 465 Member
    I have maintained for 4 months now.

    Height: 5'7"
    Weight: 140 (19.5%BF)
    Age: 20
    avg cals: 2100-2300 depending on the day
    BW multiplier: 15-16.43

    ETA: Heavy lifting 3-5x a week plus HIIT on lighter day once a week. Occasional long run.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    5'9"
    160lbs
    I maintained at around 2600.
    33 years old.
    Medium activity level (desk job but workout and active evenings and weekends)

    Multiplier: 16.25
  • Graelwyn75
    Graelwyn75 Posts: 4,404 Member
    Height: 5'10"
    Weight: 138(12-13% bodyfat, apparently)
    Age: 38
    avg cals: 2500-2600. Sometimes eat as many as 4000.
    BW multiplier: 18

    6 x week cardio, varying from 30 min outdoor run, to 60 min interval training on stationary bike, to boxing fitness, to 120 minute bike rides. Also do some walking.
    2-3x week strength training for 40-45 minutes.
    Outside of that, fairly sedentary other than fussing and faffing about around my apartment.
  • RoadsterGirlie
    RoadsterGirlie Posts: 1,195 Member
    Height: 5'9"
    Weight: 125
    Age: 37
    avg cals: 2300
    BW multiplier: 18.4

    Desk job. Work out four times per week for an hour doing interval training and weight lifting.
  • Crazy4Healthy
    Crazy4Healthy Posts: 626 Member
    Height: 5'3"
    Weight: 114
    Age: 43
    avg cals: 1,800
    BW multiplier: (avg cals/weight) 15.7

    Weight train 3x a week for 45-60 minutes and run 3x a week. Been maintaining for 9 months.
  • jdholland5508
    jdholland5508 Posts: 162 Member
    Height: 6
    Weight: 180
    Age:27
    Cals: 2500
    Be multiplier 14 ish

    Desk job train 6 days a week for about a our each.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Bulking now, but maintained, albeit for a short while between cutting and bulking:

    Height: 5 6"
    Weight: 150lb (then)
    Average Calories 2,150
    BW mulilpier: 14.13

    Lifted 4 x a week, desk job, no cardio. lazy bish outside the gym.

    Would age not be a factor?

    Cannot edit now...so 45 y.o.
  • JacksMom12
    JacksMom12 Posts: 1,044 Member
    I'm 27.
    5'4
    118 lbs
    I've been maintaining 116-120 lbs for 18 months now.

    Average of 2300 calories

    Multiplier is 19.5

    Very active. Exercise 4-6 days a week. Active job (server at a restaurant). Chasing a 2 year old also.
  • Martucha123
    Martucha123 Posts: 1,089 Member
    Height: 5'7 (171cm)
    Weight: 143 lbs
    Age: 29
    avg cals: 2400
    BW multiplier: (avg cals/weight) 16.78

    ETA: desk job, walking about 1 h per day, lifting 3x week
  • pandorakick
    pandorakick Posts: 901 Member
    Height: 5'5"
    Weight: 123.5 lbs
    Age: 34
    avg cals: 2023 gross
    BW multiplier: (avg cals/weight) 16.38

    Edit: Lifting 3 days per week, running for about half an hour 3 times per week. Desk job.
  • Zekela
    Zekela Posts: 634 Member
    Height: 5'5
    Weight: around 117ibs
    Age: 31 (almost 32 though)
    Avg Cals: lest say around 2,600
    BW Multiplier: 22.22

    Wow, I'm high... Minimalist was right! Desk job, but sometimes I actually have to think and thinking tires me out :-/
  • buda12345
    buda12345 Posts: 142 Member
    38 years old
    5'8" 175-181 lbs maintaining at an avg of 2700-2800 cals (1 year avg)
    multiplier is just under 16

    Lately I've upped my cals (2900-3000 since Mar 1) and still maintaining.
    multiplier is around 17
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    Height: 5'11"
    Weight: 175
    Age: 34
    avg cals: 2700
    BW multiplier: 15.42

    Lift 3x, cardio 2x.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Height: 5'10"
    Weight: 180
    Age 38
    Avg gross calories: 2,650

    multiplier: 14.72

    I lift 3x weekly (Wendler's 5/3/1)
    I don't do a ton of cardio...jog a few miles a couple of times per week and do a lot of walking.
  • NovemberJune
    NovemberJune Posts: 2,525 Member
    I'll answer even though I've been losing 1-2 lbs per month over the past 4 months.

    Age 29
    Height 5'3.5"
    Weight (ave over the past 4 months): 133
    Calories (ave over the past 4 months): 1950
    multiplier = 14.7

    Assuming I'd need 187 ave additional calories per day to not lose that 1-2 lbs per month and maintain, maintenance calories would be 2137 and multiplier would be 16.1

    I have a desk job, and I do 3 days lifting and 2 days of cardio (elliptical type stuff) and some walking on the weekend.

    ETA I was maintaining for a couple of months before this. And my BF % is around 25% (measured with calipers at 24.7% in March)
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    thanks for the input people. Anyone else?

    I'm going to do a bit of a summary on the results. I must say I'm quite surprised at how high people's multipliers are. Especially seeing as how so many people seem to drop their calories to BWx10 (ish) to drop weight. Not saying you people do but just some observations I've seen.
  • CyberEd312
    CyberEd312 Posts: 3,536 Member
    Height: 6'1"
    Weight: 248
    Age: 42
    avg cals: 4000
    BW multiplier: (avg cals/weight) 16.12

    Workout 6 days a week with 1 rest day - Weightlifting x 3 days and Cardio 6 days (varies- on lifting days I do light treadmill after workout for 30 minutes, non lifting days 70+ minutes of heavy cardio been in maintenance for several months (since body lift surgery)
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    ScreenHunter_196%2520Jun.%252006%252013.10.jpg

    I know, self reported data, small sample size, probably inaccuracies in calorie intake measurement, unsure of amount of time at maintenance etc. :smile:

    Interesting none the less. My inference would be that as men "typically" have lower BF% than women and muscle mass does require a slightly larger amount of calories to maintain than fat mass, the women are more active either via NEAT or more cardio exercises in general.

    Thanks people :smile:

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