Please Scroll Down to See Forums Below Jack Burton
New member
Ive read this before but I forgot, can anyone refresh my memory.
How do figure out the amount of calories to mantain bodyweight?
- Thread starter Jack Burton
- Start date
Go to Yahoo or a seach engine and do a search for something like "calorie calculator" or "calorie formula". Ths way you can get a bunch of them and punch in your #'s. Some will come back high, some will come back low, I like to guess somewhere in the middle. Make sure you use one that takes into account the fact that your a bodybuilder.
Is this what you are looking for.
http://library.thinkquest.org/10991/bmr.html
click nutrition on the web.
http://library.thinkquest.org/10991/bmr.html
click nutrition on the web.
M
Mr.X
Guest
if you are cutting
10-12 cal per lb of bodyweight (lean bodyweight)
EXAMPLE: you are 200lb 10%bf and just starting your diet
......so you are 180lb lean body mass (200-20lb fat)....
180lb x 11 cal = 1980 is the amount of calories you'll need at first
then as your diet progresses you need to lower the amount to 180 x 10= 1800 cal (because you'll plateu after about (usually) 6-8 weeks)
My 2cents
Mr.X
10-12 cal per lb of bodyweight (lean bodyweight)
EXAMPLE: you are 200lb 10%bf and just starting your diet
......so you are 180lb lean body mass (200-20lb fat)....
180lb x 11 cal = 1980 is the amount of calories you'll need at first
then as your diet progresses you need to lower the amount to 180 x 10= 1800 cal (because you'll plateu after about (usually) 6-8 weeks)
My 2cents
Mr.X
1800 calories for a 200 pound bb? Good Lord, that's way too low. Of course, it all depends on your activity level, but we're assuming you're lifting hard 4-5 times/wk and possibly doing cardio. A 200 lb man would lose weight on 1800 calories/day just lying in bed all day.
I'm 5'9, 180 lbs, 9-10% BF, and lose weight on 2500/day. AS for my activity level - I lift for 45 min about 5 times/wk and cardio about 180 min total/wk at 75%-85% mhr.
... just ranting I suppose.
I'm 5'9, 180 lbs, 9-10% BF, and lose weight on 2500/day. AS for my activity level - I lift for 45 min about 5 times/wk and cardio about 180 min total/wk at 75%-85% mhr.
... just ranting I suppose.
bgdaddysmooth
New member
Does anyone know one that takes your % BF into consideration. I'm 220 @ 11% and the one says my ideal body weight is 140-180 lbs. I DON'T THINK SO!
bgdaddysmooth said:
Yes you need to take bodyfat into consideration. Multiplying your weight by 11 or 12 cals is too inaccurate.
This is a formula that takes into consideration your BF%.
Someone that is 180lbs with 10%BF and someone who is 220 at 11%:
180(0.90) X 10 + 2.5(180) = 2070 cals
220(0.89) X 10 + 2.5(220) = 2508 cals
This is the number of calories you need to take in to function normally without any activity. If you have a desk job and you don't train multiply it by 1.2.
This is the tricky part: you need to determine how active you are. If you sit behind a desk all day, and train hard after work or school, multiply it anywhere from 1.3 to 1.5. If you do manual labor, multiply it by 1.9. On the days you train, add 300-600 cals(your post workout shake).
