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Am 5"8 215 with 13-15% bf, trying to lean out , should I calculate my calories based on say 12 calories per pound of my bofyweight ? Which comes out to bout 2580 calories ? Or the harris equation which puts me around 3210? Why is there a big difference? Thanks any input is helpful
I prefer the Harris Benedict Formula even though it does not consider lean muscle mass... It does allow you to specify your activity level, which is why your calories differ so much... The more active you are, the more you burn, so the more you need
Oh I see ! Thanks , so just subtract bout 500 cal an add some cardio to plan out my diet , also how should macros look like percentage wise hows 50p/30c/20f
It's really a matter of preference... You know what your body will react too better than anyone... Personally I never go below maintenance to cut, but most like about 300-500, but I like my food. If you're looking for a purely cuttng diet, those macros aren't too bad... You could look into a keto diet as well...Quote:
Originally Posted by los951co
yep, I use the harris benedict equation also when cutting. I usually go 500 calories below maintenance and try to burn an extra 500 in daily cardio. As long as your protein and fat intake is high enough, you should preserve most of the muscle.
Any formulas you run based off of bodyweight can be significantly flawed. The only true way to get a BMR is to input lean body mass.
True, if you have high bodyfat. I usually plug my lean body weight into the harris benedict equation when factoring my nutritional requirements.Quote:
Originally Posted by FireGuy1
dittoQuote:
Originally Posted by VeraDeMilo
Ok thanks , I figured my lean body mass at 185 , by the Harris calculation it would put me at about 2970 calories now is that wat I should base my daily intake at or still sutract another 300-500 cals plus cardio ? Thanks for all the help an input guys
Everyone's body reacts differently, but most people do go under maintenance while trying to cut... I prefer to never go below maintenance and usually stay about 200 above while cutting... You will just have to see what works best for you...
Koo thanks for the advice
i have used the harris benedict formular for determining my calorie intake for both bulk and cut. how do i/what is the formular for calculating my lean body mass i am interested to see what sort of disparity there is in my calorie intake between calculations based on weight as opposed to LBM
Just test your bodyfat %. Calculate how many lbs of fat that is. Subtract that from your total bodyweight. DoneQuote:
Originally Posted by NBRD1808
cheers thanks for the reply
Does any1 happen to know how many grams in a cup of broccolli?
Is a cup one serving? If so it's 90 grams... 90 grams is one serving 31 calories, 3g protein and 6g carbsQuote:
Originally Posted by los951co