Need opinions on weight loss and calorie intake--quite tall, not sure of info on web.

[tall73]

I am 33 years old, 6'10 and weigh about 370 lbs. I am looking to get back to around 280 at some point, so that is a lot of weight to lose. I have been gaining quite a bit lately, although I have been exercising 6 times a week for a couple of years now, and before that was playing basketball regularly. I have been trying to watch calories. I do walking or exercise bike alternated with weights (bowflex) for a workout.

The strength training is not huge, just 7 exercises in a session generally, three sets each, for biceps, triceps, lats, abs, chest, lower back, glutes, etc.

According to some of the calculators by my weight and height I need 5k plus calories just to break even. I think that may be because some do not take into account height. I found the formula for calculating BMR etc. and figuring in light activity (add 30 percent?) I think it is adding up to around 4200 calories a day. Do you think that is accurate? I would really like to know how much I should be eating.


Here is the formula I am using.
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) =BMR

My BMR = 3230.4

I have been eating between 2500-3500 a day.

Suggestions?

 

[Sim882]

You are using the Harris Benedict Equation to calculate BMR. Because you are overweight, this formula overstates your BMR.

You should use the Katch-McArdle forumla to calculate BMR.

(Note, BMR doesn't = your maintenance calories, you must times it by activity factor)

If your bf was 30%, under this forumula your BRM is for example 2907.

If your bf was 35%, under this forumla your BMR is 2702.

It sounds like you have a slow metabolism if your gaining weight exercising 6 times a week (or been exercising a lot). I think 3000 is a reasonable starting put (6 meals of 500) and if this doesn't work, you may have to reduce it so say 2500. If that doesn't work see a doctor, because someone at 6'10 should lose weight on 2500.

 

[tall73]

Re: Need opinions on weight loss and calorie intake--quite tall, not sure of info on

You are using the Harris Benedict Equation to calculate BMR. Because you are overweight, this formula overstates your BMR.

You should use the Katch-McArdle forumla to calculate BMR.

(Note, BMR doesn't = your maintenance calories, you must times it by activity factor)

If your bf was 30%, under this forumula your BRM is for example 2907.

If your bf was 35%, under this forumla your BMR is 2702.

It sounds like you have a slow metabolism if your gaining weight exercising 6 times a week (or been exercising a lot). I think 3000 is a reasonable starting put (6 meals of 500) and if this doesn't work, you may have to reduce it so say 2500. If that doesn't work see a doctor, because someone at 6'10 should lose weight on 2500.

Thanks. I was already considering the doctor route to check for thyroid issues. At this point I already tried 2,500 for some time and it didn't do much.

As a follow-up question how does one calculate lean body weight?

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)


EDIT:

Ah, seem to have found it

Lean Body Mass =
Your Current Weight X (1 - (Your Current Body Fat / 100))

 

[poysyn]

Re: Need opinions on weight loss and calorie intake--quite tall, not sure of info on

I agree that 3,000 is a good base to start from - and don't ever dip below 2,500.

While those formulas above are useful, you will soon be changing the diet as it suits your body. And I'd shoot to lose no more than 2 lbs a week (aside from water weight) in order to have a great result in the long run!

 

[tall73]

Re: Need opinions on weight loss and calorie intake--quite tall, not sure of info on

You are using the Harris Benedict Equation to calculate BMR. Because you are overweight, this formula overstates your BMR.

You should use the Katch-McArdle forumla to calculate BMR.

(Note, BMR doesn't = your maintenance calories, you must times it by activity factor)

If your bf was 30%, under this forumula your BRM is for example 2907.

If your bf was 35%, under this forumla your BMR is 2702.

It sounds like you have a slow metabolism if your gaining weight exercising 6 times a week (or been exercising a lot). I think 3000 is a reasonable starting put (6 meals of 500) and if this doesn't work, you may have to reduce it so say 2500. If that doesn't work see a doctor, because someone at 6'10 should lose weight on 2500.

After running the calculations that 3000 mark was quite close. Around 3000-3100 looks like a good target.

I will likely get tested here soon too for thyroid function.

Thanks!