How to calculate calorie goals according to NROLFW
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bump to read later0
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If I substracted 500 cal from my bmr I could only eat 900cal a day, which would be insanely unhealthy. Anything under 1200 your body goes into starvation mode.
I think you've gone wrong in your calculations somewhere!
I've been following this plan since Jan, I'm 120lbs, 5'5", i eat 1660 on non workout days, plus whatever i burn on other days. Not much cardio, just lifting. I have maintained my weight, got way stronger, lost inches, and really firmed up. I imagine that means my body fat has reduced and muscle mass increased. Don't be afraid to trust the guidelines and eat more, lifting really boosts your metabolism.
There's lots more info the New Rules for women group on here, and one more thing- buy the actual book, not the kindle, it's the kind of book you'll want to flip back and forth through, so the kindle will drive you nuts!!0 -
Bump. I'm about to have surgery but when I am cleared, I want to start this program.0
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bump - just figured out my BMR and TDEE so I'm interested to see how this compares0
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Wow. I just read NROLFW and had not yet done the calculation. This adds nearly 700 calories to my non-workout days, and just shy of 1000 on non-workout days. I don't normally eat that many calories when I am not trying to lose weight... I am going to try it for 1 month and see how it goes, then adjust accordingly.
BTW - don't buy the Nook version of the book - the recipes are illegible due to some kind of problem with the fractions. I will be requesting a refund.0 -
according to NROLFW if u are over 35 yrs old & your BMI is over 25 u are going to eat fewer calories believe it or not..lol0
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Thanks again for this info!
I'm hoping it really will help!! i def need to get that book as well!!0 -
bump for later reference0
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The formula was way off for me. My BMI is technically over 25 (25.1, in fact the last time I checked. I'm literally 1 pound overweight). My body fat is 26%, well within the healthy range for my age (42). Using my real BMI and age, the book's calculations had me losing at 1300 and maintaining at 1600 (really low--mfp calculates my bmr as 1525).
From recent experience, I know that I lose at around 1800 and maintain at around 2300. I had to tweak the NROL4W calculations and figure my BMI as under 25 and my age as 32 to come up with numbers that more closely match my reality.0 -
Thank you for this. Will be tweaking my settings today0
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Bump for later.
Just purchased the book0 -
Great post, thank you!!! I just got the book too!0
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I think I used this a while ago, but I'll double check. Bumping for later! Thanks!0
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Scott Abel "Pre-Contest Diet Formula. .
LBM x 6.2 = Y
Height (in inches) x 12.7 = Z
Y + Z x .65 = M
Age x 6.8 = N
M - N = BMR
BMR x Activity Level = True BMR
ACTIVITY LEVELS ARE:
1.2 (Inactive)
1.4 (Active)
1.8 (Very Active)
The end result is how many calories you need to maintain your current muscle mass.
This makes much more sense to me than the arbitrary MFP 1200 calories. I have been bodybuilding 10 years and my lean body mass is way off the "standard" for women.0 -
Bump..........excellent info! I've done a lot of calculations to find out my calorie intake and have recently started eating my TDEE less 20% and ensuring that I NET at least my BMR everyday. This calculation works out pretty much the same which is very comforting!0
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