whats the minimum

**ty357** · 07-03-2009, 08:31 AM

amount of calories you need to maintain your size. thanks

**jamyjamjr** · 07-03-2009, 08:34 AM

here u go.. do the math and u'll know your minimum...

BMR formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

**eatrainrest** · 07-03-2009, 08:43 AM

^^yep its all based on YOUR BMR

**ty357** · 07-03-2009, 08:44 AM

Originally Posted by jamyjamjr

here u go.. do the math and u'll know your minimum...

BMR formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

ok let me get my calculator. thanks

**jamyjamjr** · 07-03-2009, 10:43 AM

remember u need an accuarte bf estimate

**jrmy** · 08-16-2009, 12:30 AM

wher in the gym will they measure bmr?

**jamyjamjr** · 08-16-2009, 03:16 PM

you dont need a gym bud.. just do the math..

**jrmy** · 08-17-2009, 08:01 AM

Originally Posted by jamyjamjr

you dont need a gym bud.. just do the math..

ok,well where can i get my bf accurately measured?

**jamyjamjr** · 08-17-2009, 12:48 PM

start your own thread, post your stats and and a pic for estimates if you cant find a gym that'll do it for you..

**jrmy** · 08-18-2009, 07:35 PM

Originally Posted by jamyjamjr

start your own thread, post your stats and and a pic for estimates if you cant find a gym that'll do it for you..

estimates?you guys are that good?
lol.ok thanks for the advice man!

**jamyjamjr** · 08-18-2009, 10:03 PM

Originally Posted by jrmy

estimates?you guys are that good?
lol.ok thanks for the advice man!

we're good enough to get you in the right range, if you get the right guy to do it...

i would say fireguy would give the best estimates... see if he'll do one for you, or just post one up here i'll give you one..