Protein intake theory revised and abandoning 40/40/20???

[Docd187123]

Calculating macros/protein on LBM is superior as fatty tissue doesn't require protein but this would mean your need an accurate indicator of your body composition. Some people are way off in their estimations and can't use calipers at all. If you have access to a bodpod or deca scan I suggest signing up for one

[Deal Me In]

Calculating macros/protein on LBM is superior as fatty tissue doesn't require protein but this would mean your need an accurate indicator of your body composition. Some people are way off in their estimations and can't use calipers at all. If you have access to a bodpod or deca scan I suggest signing up for one

Thanks Doc. This fits in nicely with what TR is telling me. My local gym is bringing in one of those dunk tanks next month. I was going to sign up for that. Are those as accurate as a bodpod? I've never used anything other than calipers.

Second, is there a separate equation to figure TDEE using LBM or do you use the standard one and just substitute LBM for body weight?

[Docd187123]

Thanks Doc. This fits in nicely with what TR is telling me. My local gym is bringing in one of those dunk tanks next month. I was going to sign up for that. Are those as accurate as a bodpod? I've never used anything other than calipers.

Second, is there a separate equation to figure TDEE using LBM or do you use the standard one and just substitute LBM for body weight?

Dexa scans and BodPods are the leaders in accurate body comp measurements as far as I'm aware of. There are sites online with locators of each close to home. You can even google bodpod or dexa scan and the name of your city and ones close to you should pop up.

The most accurate TDEE formula IF you have accurate body comp measurements is the Katch-McArdle formula:

BMR (both men and women) = 370 + ( 21.6 x lean body mass in kg )

Then simply multiply by an activity factor to get TDEE from BMR

[Deal Me In]

Dexa scans and BodPods are the leaders in accurate body comp measurements as far as I'm aware of. There are sites online with locators of each close to home. You can even google bodpod or dexa scan and the name of your city and ones close to you should pop up.

The most accurate TDEE formula IF you have accurate body comp measurements is the Katch-McArdle formula:

BMR (both men and women) = 370 + ( 21.6 x lean body mass in kg )

Then simply multiply by an activity factor to get TDEE from BMR

Thanks Doc, this gives me a great place to start. I'll work up a knew diet in the next couple of days and post for review.

[Deal Me In]

I just punched the numbers into a Katch-McArdle calculator (I had to guess at my BF but it's a very educated guess) and it spit out a number that is 400 calories less than what I thought my TDEE was. That might explain why I've been able to gain weight but can't keep the body fat off. I've been eating at almost 900 calories over TDEE. I'm going to have to do a whole new diet.

[Docd187123]

I just punched the numbers into a Katch-McArdle calculator (I had to guess at my BF but it's a very educated guess) and it spit out a number that is 400 calories less than what I thought my TDEE was. That might explain why I've been able to gain weight but can't keep the body fat off. I've been eating at almost 900 calories over TDEE. I'm going to have to do a whole new diet.

Just keep in mind your working off an ESTIMATED body fat measurement. Most people underestimate their body fat so that's always a possibility (not saying it definitely is but could be) and even with this formula, it is still an educated guess that's subject to so many variables it's never going to be 100% perfect. You should play around with the numbers and eat at that intake for 2-3wks measuring weight change and any body measurement changes. Adjust as needed obviously.

Definitely do some experimenting and see if these new changes help any.

[Deal Me In]

One more thing, does the 1.25g/lb apply to women also? I need to know if I need to completely redo my wife's diet also. Thanks again guys.

[Docd187123]

One more thing, does the 1.25g/lb apply to women also? I need to know if I need to completely redo my wife's diet also. Thanks again guys.

The 1.25g/lb isn't a set rule either. It's certainly adequate but not necessarily optimal. It depends on the person, goals, context etc.

A cording to Lyle McDonald, there's no direct data suggesting women need more or less protein than men. You might assume bc their testosterone and other anabolic hormonal levels are lower than men and the fact they gain less muscle mass then men in a given time frame that they need less protein but there's no studies on the topic.

[Times Roman]

Thanks Doc. This fits in nicely with what TR is telling me. My local gym is bringing in one of those dunk tanks next month. I was going to sign up for that. Are those as accurate as a bodpod? I've never used anything other than calipers.

Second, is there a separate equation to figure TDEE using LBM or do you use the standard one and just substitute LBM for body weight?

Dexa scans and BodPods are the leaders in accurate body comp measurements as far as I'm aware of. There are sites online with locators of each close to home. You can even google bodpod or dexa scan and the name of your city and ones close to you should pop up.

The most accurate TDEE formula IF you have accurate body comp measurements is the Katch-McArdle formula:

BMR (both men and women) = 370 + ( 21.6 x lean body mass in kg )

Then simply multiply by an activity factor to get TDEE from BMR

One more thing, does the 1.25g/lb apply to women also? I need to know if I need to completely redo my wife's diet also. Thanks again guys.

There are flaws with both the Harris-Benedict equation and the Katch-McArdle equation. It would have been great if the Harris-Benedict equation utilized LBM instead of total body weight, but it does not. Although the Katch-McArdle equation utilizes LBM, it fails in other areas, such as age and gender which are valid variables. Rationale is that everything else being the same, two people at 210 lbs and 13% bf and male, only difference is one is 25 and the other is 52, the older bull will have a slower metabolism and a lower TDEE. So you can use which ever you prefer, however, I was able to validate Harris-Benedict TDEE on myself and found it reasonably accurate.