Calorie Calculations

[daman1]

What ways do you all calculate your daily caloire needs without knowing your total lean body mass. I've been using the the Harris-Benedict formula, but I am looking to see if there's better.

[cb25]

I'd use Harris-Benedict...easy enough and accurate enough. The only way to be totally sure is to have it tested...but too expensive and not totally worth it IMO - use the equation that takes into account caloric expenditure as well as the thermic effect of food.

[bigsd67]

What ways do you all calculate your daily caloire needs without knowing your total lean body mass. I've been using the the Harris-Benedict formula, but I am looking to see if there's better.

Since using Harris Benedict, have you seen decent results? i haven't used it but have looked at it and it seems that my calorie intake would actually be higher to lose fat. though i know a calorie is not a calorie i do want to keep it low enough to lose fat.

[daman1]

Since using Harris Benedict, have you seen decent results? i haven't used it but have looked at it and it seems that my calorie intake would actually be higher to lose fat. though i know a calorie is not a calorie i do want to keep it low enough to lose fat.

Well the thing with it is that it says that I should be taking a lot less calories for just BMR than what I've been taking. I just implented it last week at the advice of a friend. It's too early to tell for any results, but I can tell you it was around 600 calories less for my BMR using the Harris Benedict formula.

[AbsolutelyLethal]

Method I - Method one for finding ones maintenance calories is to simply multiply your current body weight by the following numbers:

12-14 if your metabolism is slow
15 if you have an average metabolism
16-18 if you have a fast to super fast metabolism

For example, if you weigh 200 pounds and have an average metabolism, general maintenance for you would be 3, 000 calories. 200 x 15 = 3, 000 You can see how this can vary for many individuals, but it may give you a broader base of where you are at. If you have a super fast metabolism multiply this times 18. If you have a slower metabolism multiply your weight by 12-14, depending on how slow it is.

Method II - This is a method that calculates your basal metabolic rate, based on your height, weight and age. You expend energy no matter what you are doing, even when sleeping. Thus your Basal Metabolic Rate is the number of calories you'd burn if you stayed in bed all day - that's my kind of day!

Women: 661 + (4.38 x weight in pounds) + (4.33 x height in inches) - (4.7 x age) = BMR
Men: 67 + (6.24 x weight in pounds) + (12.7 x height in inches) - (6.9 x age)= BMR

Lets take a 200 pound male who is 22 and is 5-10.

67 + (6.24 x 200) + (12.7 x 70) - (6.9 x 22) - ( 6.9 x 22 ) = 1986

Next you need to calculate your activity level for the day by multiplying your BMR x's the following number that suites you.

1.2-1.3 = Very Light

1.5 for Moderate -

1.6-1.7 for Heavy -

1.8-2.1 for Insanely Rigorous -

If his energy expenditure is moderate than I would multiply 1986 by 1.5 and get 2,979 calories to maintain his current bodyweight weight.

Method III - This method is based on your lean body mass and your activity level. In order to find out your lean body mass simply purchase a pair of calipers and get a measure of your current body fat percentage. The calipers will have instructions. You can also have someone measure it for you at the gym. Its a rather simple process. Here are the steps to finding your daily maintenance needs.

1. Measure your Current Body fat. For example, lets say that you are 180 pounds and 12 percent body fat.
2. Calculate the amount of lean body mass that you have. Like so: 180 x .12 = 21.6 pounds of fat. Now subtract that from your weight. 180 - 21.6 = 158.4 pounds of lean body mass
3. Next in order to properly determine this formula you need to change your pounds into a measure of kilograms. This is simple, just divide your lean body mass weight by 2.2. So your lean body mass in kilograms is 158.4 / 2.2 = 72
4. The next thing you will do is calculate your Resting metabolic rate.

So we will calculate the calories you would need to maintain your weight if you were to lay on your behind and watch soap operas all day! In other words, if you did absolutely nothing. In order to do this
you would take the number 500 + ( 22 x your lean body mass ). Or 500 + ( 22 x 72) = 2084 calories

Next you need to calculate your activity level for the day.

1.2-1.3 = Very Light

1.5-1.6 for Moderate -

1.6-1.7 for Heavy -

1.9-2.1 for Insanely Rigorous -

Now multiply your caloric needs times the number that fits you best. Lets say this particular person has a moderate activity level during his day. Then you would multiply 1.5 x 2084 = 3126 calories a day to maintain his weight.

These are the three of the most popular formulas. Again I prefer the averaging of calories per day. But these will certainly give you a better base to work with.