Bro, do you even math?

_Resolve_
_Resolve_ Posts: 735 Member
in Fitness and Exercise
I searched the forums and also did some digging online but didn't find what I was looking for and thought I would give the all knowing MFP forums a shot.

I know my RMR and BMR from several clinical tests I had had done, I also have a pretty good idea of how many calories I burn daily using a HRM.

I am looking for the math used to come up with how many calories a day I would need to cut, bulk and maintain. I have found the online calculators to be helpful but I would like to know how to come up with the numbers myself.

Anyone?

Replies

  • BigT555
    BigT555 Posts: 2,067 Member
    to calculate BMR; Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

    to calculate TDEE you apply multipliers to your BMR based on your activity level
    Sedentary
    TDEE = 1.2 x BMR
    Lightly active
    TDEE = 1.375 x BMR
    Moderately active
    TDEE = 1.55 x BMR
    Very active
    TDEE = 1.725 x BMR
    Extremely active
    TDEE = 1.9 x BMR

    basically your better off just using the online calculators. they are all estimates anyway
  • CarieLivs
    CarieLivs Posts: 15 Member
    I found this: http://www.myfitnesspal.com/topics/show/653038-how-to-calculate-your-tdee-made-simple Hope it helps!
  • dbmata
    dbmata Posts: 12,950 Member
    This is all pretty simple arithmetic.

    You have you BMR, from there you add daily output to find your daily energy expenditure.

    Let's call that TDEE because that's what it is.

    From there you determine you loss goal, and goal time period. Break that time period into days, and each pound of the goal is around 3500kcal, so use that figure. Multiply pound val to kcal amount, then divide that by time period and you have your daily reduction need.

    To maintain, eat TDEE.

    To bulk, determine gain goal and period, then follow the same process as above, but you add to the TDEE as additional intake.

    To lose:
    TDEE - ((Wg*3500)/T)

    To maintain, eat at parity.

    To gain:
    TDEE + ((Wg*3500)/T)
  • _Resolve_
    _Resolve_ Posts: 735 Member
    Sorry maybe I didn't explain correctly.

    I know that my RMR is 1870, my BMR is 2220, no guess work, these numbers came from tests completed at a hospital.

    On average per my HRM i burn 650/c a day during the week at the gym and 2500-3500 on the weekend cycling.

    With all of this information I am looking for the math used to come up with an appropriate calorie goal to cut, bulk and maintain.
  • _Resolve_
    _Resolve_ Posts: 735 Member
    This is all pretty simple arithmetic.

    You have you BMR, from there you add daily output to find your daily energy expenditure.

    Let's call that TDEE because that's what it is.

    From there you determine you loss goal, and goal time period. Break that time period into days, and each pound of the goal is around 3500kcal, so use that figure. Multiply pound val to kcal amount, then divide that by time period and you have your daily reduction need.

    To maintain, eat TDEE.

    To bulk, determine gain goal and period, then follow the same process as above, but you add to the TDEE as additional intake.

    To lose:
    TDEE - ((Wg*3500)/T)

    To maintain, eat at parity.

    To gain:
    TDEE + ((Wg*3500)/T)


    ah ha.. perfect. I knew it had to be more simple that what I had in my head. Thank you!
  • BigT555
    BigT555 Posts: 2,067 Member
    Sorry maybe I didn't explain correctly.

    I know that my RMR is 1870, my BMR is 2220, no guess work, these numbers came from tests completed at a hospital.

    On average per my HRM i burn 650/c a day during the week at the gym and 2500-3500 on the weekend cycling.

    With all of this information I am looking for the math used to come up with an appropriate calorie goal to cut, bulk and maintain.
    just base it off how much you want to lose weekly. 250 daily deficit for 0.5 lb/week, 500 for 1 lb/week, 750 for 1.5 lbs/week and 1000 for 2 lbs/week.

    with 50+ to lose aim for 2/week
    35-50 aim for 1.5/week
    20-35 aim for 1/week
    less than 20 aim for 0.5/week
  • dbmata
    dbmata Posts: 12,950 Member
    btw, wg is a variable requiring pounds. Not KG, just in case.

    I also don't know the metric equivalent of a british day to a US day. I think it's 743.291 to one.

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