Calorie intake - Training days v Rest days

[gbrice75]

alright we have some learning going on

it appears my understanding of the formula in the sticky is not incorrect but the sticky itself. maybe it should be removed and replaced???

I wouldn't complain. Although I guess it's good for new members to have something to reference. Personally I find it convoluted and too open to interpretation.

i remember from UD2.0 Lyle addresses "maintenance" cals as bodyweight x 14-16 (depending on metabolic rate) but i dont recall him pointing it to LBM.

I wouldn't pretend for a single second to be more knowledgeable than Lyle, but I can tell you from personal experience that LBM x 15 has put me nearly spot on for my TDEE. It has also been very close to accurate for quite a few clients i've worked with.

Now don't misunderstand me - it's generally a crude estimate at best, which is why I always tell people to monitor and adjust, which is a responsible habit for ANY diet plan.

me at 191 and 10%bf would be 171.9lbs LBM x 15 = 2578cals now would i eat this everyday for maintenance and would this be the same on workout days and non workout days?

You have to take it for what it is. Obviously it doesn't consider activity, or at least activity level. Personally I've found that it was a good TDEE for me for workout days, meaning on non-workout days (assuming I was cutting), i'd reduce. Now if you are a guy who trains, does HIIT, plays basketball 4 nights a week and hikes on the weekends, chances are this will be way low. This works well for your 'average joe'. Somebody who trains, does moderate cardio, but lives an otherwise sedentary lifestyle.

i do recall u not liking the TDEE formulas used here but i thought it was due to misperception of activity level (as in moderate for one is not moderate for another) and not because it averages cals out daily based on weekly activity. i suppose i shouldve dug a bit deeper with u on this awhile ago

My main beef has been the subjectivity, but I just don't like them in general to begin with. A person who is new to this whole game is already intimidated by the gym, having to eat right, stick to a regimen, etc. The last thing they need to be doing is convoluted math calculations to figure out their calories.

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I wouldn't complain. Although I guess it's good for new members to have something to reference. Personally I find it convoluted and too open to interpretation.

yeh ive just gotten used to 800-950cal deficit below the number and it has workd and does work.. this is why i never really investigated further.


I wouldn't pretend for a single second to be more knowledgeable than Lyle, but I can tell you from personal experience that LBM x 15 has put me nearly spot on for my TDEE. It has also been very close to accurate for quite a few clients i've worked with. i think when im done with this cut i will incorporate ur tdee for maintenance. its funny last time i did maintenance i went as high as 3000-3500 cals per day and only put on about 10lbs in 8 weeks. with no cardio. i suppose i was not as diligent as i shoulda been but coming off that LOOOONNNNNGGG cut i needed a break! i was thinking 2500cals this time to see how i fare.. maybe i was on to something!

Now don't misunderstand me - it's generally a crude estimate at best, which is why I always tell people to monitor and adjust, which is a responsible habit for ANY diet plan.



You have to take it for what it is. Obviously it doesn't consider activity, or at least activity level. Personally I've found that it was a good TDEE for me for workout days, meaning on non-workout days (assuming I was cutting), i'd reduce. Now if you are a guy who trains, does HIIT, plays basketball 4 nights a week and hikes on the weekends, chances are this will be way low. This works well for your 'average joe'. Somebody who trains, does moderate cardio, but lives an otherwise sedentary lifestyle.

what would u consider a good starting formula x LBM for strictly maintenance with a guy lifting 3days per week and cardio 3 days per week?? the same as above? and this is for 7days per week...


My main beef has been the subjectivity, but I just don't like them in general to begin with. A person who is new to this whole game is already intimidated by the gym, having to eat right, stick to a regimen, etc. The last thing they need to be doing is convoluted math calculations to figure out their calories.

this is the reason i gave for thinking the sticky should be modified/replaced..

[gbrice75]

what would u consider a good starting formula x LBM for strictly maintenance with a guy lifting 3days per week and cardio 3 days per week?? the same as above? and this is for 7days per week...

I'd still go with lbm x 15 ... remember that it's nothing more than a starting point. I'd monitor closely for a couple of weeks and if I were losing weight, the first thing i'd do is bump calories on workout days (assuming the weight loss wasn't causing me to become super ripped, in which case i'd continue forging ahead) and see how that fairs. Eventually, you'll be at a point where you're maintaining your current weight with little to no change in body composition.

As mentioned earlier, when you have a good idea of what your weekly maintenance is, you can take that number and divide it evenly by 7 - however I find that the former is geared more towards maintaining gains and keeping bodyfat low.