Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[abbot138]

Ok, sorry to high-jack a bit here. So are you guys saying to use LBM when calculating maintenance calories?

[Narkissos]

Ok, sorry to high-jack a bit here. So are you guys saying to use, LBM when calculating maintenance calories?

Yes.

Fat is metabolically active to a very minor degree.

Ergo it would be erroneous to calculate your caloric requirements by factoring in pounds and pounds of non-contributory tissue.**

-CNS




**NB: This (re: fat being 'non-contributory') is another over-simplification on my part. It serves to augment an easy explanation of this argument's core concepts.

[Narkissos]

Yes.

Fat is metabolically active to a very minor degree.

Ergo it would be erroneous to calculate your caloric requirements by factoring in pounds and pounds of non-contributory tissue.**

-CNS


**NB: This (re: fat being 'non-contributory') is another over-simplification on my part. It serves to augment an easy explanation of this argument's core concepts.

For reference:

The Harris-Benedict formula calculates BMR based on total body weight

BMR:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Then, using the BMR, the TDEE is calculated...using an activity multiplier:

Activity Multiplier:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)

**That being said... we use the Katch-McArdle Formula**



The Katch-McArdle formula calculates BMR based on lean body weight.

BMR:

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


Then, using the BMR, TDEE is calculated using the activity multiplier:

Activity Multiplier:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)



-CNS