Activity Frequency for Katch-McArdle

[run_n_fool]

I'm trying to tune my diet and I'm looking at both Katch-McArlde and the Harris-Bennedict calculators. They are both the same in that you multiply the BMR by a factor that accounts for your level of activity.

What do you guys typically use for this factor? I lift 3-4x per week, and typically do a stand alone cardio 3x a week. Sometimes I'll also do a very easy 20m of cardio after lifting. I assume I should be using the 1.725 factor, but that says it is good for 6-7 workouts per week, which I do exceed sometimes. If I were going by "intense" workouts, I'd only be using the 1.55 factor since when doing cardio, I try to keep the HR down so as to not burn muscle.

My goal is to loose a bit of BF (1-2% probably) and to gain quality muscle if possible. Definitely do not want to loose muscle.

[novastepp]

they aren't the same; first of all. KM takes into consideration your lbm.

and as far as teh multiplier goes, how many hours of exercise are you doing throughout teh week. how many elevate your heart rate beyond 130, 160, and then 180bpm?

[run_n_fool]

Nova,

Thanks for the reply. What I meant was that both methods come up with a BMR (through 2 different formulas) and then both methods multiply that BMR by some factor that considers activity level.

In terms of my work outs, I probably spend an hour to 1:15 or so per weight session, sometimes I'll follow that by :20 of very light cardio (HR < 130).

3x weekly I'll do 30-45 minutes of cardio on a non-lifting day. Typically I run and my HR stays around 150.

[run_n_fool]

bump

[MuscleScience]

I dont like either equation, go to a gym or university that offers metabolic testing if your really wanting to narrow down your dietary requirements. They usually are not all that expensive for just BMR testing.

[novastepp]

Nova,

Thanks for the reply. What I meant was that both methods come up with a BMR (through 2 different formulas) and then both methods multiply that BMR by some factor that considers activity level.

In terms of my work outs, I probably spend an hour to 1:15 or so per weight session, sometimes I'll follow that by :20 of very light cardio (HR < 130).

3x weekly I'll do 30-45 minutes of cardio on a non-lifting day. Typically I run and my HR stays around 150.

so u lift 4 days a week?

[run_n_fool]

i lift 1 day on 2 days off, so one week it will be 3x, the next 4x. I try to do my cardio on either or both of the 2 off days.

[novastepp]

it's negligible really, but I'd go 1.725. you can tweak biweekly from there as needed.