LBM x 15; Have I Been Wrong The Whole Time?

**Brazensol** · 08-28-2013, 10:10 PM

When I began my new diet and cutting routine I used one of the online TDEE calculators and it had me eating over 3200 calories for maintenance at a moderate exercise level (personally I feel my level was one higher but that put me at almost 3600 calories which I knew was way too high). So I used this (3200) minus 400 for a daily total of 2800 calories. For the next two weeks I was in heaven eating more than I normally did but within two weeks I was gaining weight! So then I found the formula lbm x 15 = tdee (or so I thought) on this forum. Based on this formula I came up with ~2250 calories and I cut an additional 400-500 from this and I began to actually burn the fat off.

Long story short - does the formula lbm x 15 take into account activity level or not? I'm confused on this because I have read both yes and no. The way I used it has worked very well for me while the "official" tdee calculators had me actually gaining weight - the opposite of what I desired. On the other hand have I been shorting myself on daily calories? I know it's not supposed to be healthy to cut too many calories but overall I have done very well but don't want to overdo it and cause potential problems in the long term.

**austinite** · 08-28-2013, 10:15 PM

Not at all. The formula is merely a starting point. Once you diet down or up from that formula, you will know fairly quickly if it's working or not. But it's not taking anything into account really. Generally, it gets pretty close, but a couple hundred calories can make a difference so it could work great or fail completely, at which point you'd make adjustments.

I don't think I've ever managed to stay at LBMx15, but it was a great starting point to figure out how much I needed to eat.

**Times Roman** · 08-28-2013, 10:17 PM

the flaw with the BMR formula that applies a multiplier based on activity level, is that "activity level" is VERY subjective, and most probably overstate their activity level, consuming more calories than they should.

the LBM x 15 is another "rough rule of thumb" that does NOT take into account activity level.

neither algarythems are ideal, and require much "fine tuning" over a period of time.

I'd suggest that if you are cutting, losing BF% and feeling good, then you are on the right track.

**austinite** · 08-28-2013, 10:28 PM

Put it this way... there is nothing, that exists today, that can give you a perfect TDEE. Your diet would have to be recalculated on a daily basis.

**Brazensol** · 08-28-2013, 10:34 PM

Originally Posted by Times Roman

the flaw with the BMR formula that applies a multiplier based on activity level, is that "activity level" is VERY subjective, and most probably overstate their activity level, consuming more calories than they should.

the LBM x 15 is another "rough rule of thumb" that does NOT take into account activity level.

neither algarythems are ideal, and require much "fine tuning" over a period of time.

I'd suggest that if you are cutting, losing BF% and feeling good, then you are on the right track.

It does seem to be working so at the moment I am happy with it. Just didn't want to lose too much too fast. I agree on the online calc's - I think at the lowest activity level I would have a best stayed at the same weight.

**Brazensol** · 08-28-2013, 10:41 PM

Originally Posted by austinite

Put it this way... there is nothing, that exists today, that can give you a perfect TDEE. Your diet would have to be recalculated on a daily basis.

Believe it or not I do change mine based on my daily weight and bf% (I am at the mercy of my bathroom scale on the bf%). I just plug in the numbers on my spread sheet along with how much I want to cut (or bulk) and it will tell me my macros for the day based on what percentage I allocate to protein, fat and carbs. As I enter my meals it tells me how much is remaining for each and I can adjust what I eat accordingly. If only I had my own personal bod pod... lol. And yes my wife says I can be ocd at times... lol. What can I say? I got to keep my new hobby interesting!

**austinite** · 08-28-2013, 10:52 PM

^ So that's you secret! Alright then, I'm on it. I will get into the 11's before you! MUST!!!!!!!!!

**Brazensol** · 08-28-2013, 10:59 PM

Originally Posted by austinite

^ So that's you secret! Alright then, I'm on it. I will get into the 11's before you! MUST!!!!!!!!!

It's on!!! I estimate I'm sitting at ~12.8 or 12.9. If only I didn't have this road trip looming ahead. I might be able to shave off another .2 or .3 before the 9th but I don't know... After that I'm sure I'll gain some before I can get back in the gym. Can't decide whether to be on my best behaviour or just enjoy the moment.... Dammit.