How do you calculate your maintenance calories?

Swole_2112 · 03-09-2008, 07:56 PM

Just as it reads above.

zsteph · 03-09-2008, 08:21 PM

an easy method based on total bodyweight would be:
Maintenance = 15-16 calories per lb.

A more effective method would involve your BMR.

Harris-Benedict BMR based on bw

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)

Katch-McArdle BMR based on lean mass

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

Activity factor
Sedentary = BMR X 1.2
Lightly active = BMR X 1.375
Mod. active = BMR X 1.55 <== Most people on this board would fall under this one.
Very active = BMR X 1.725 <== Athletes training heavy once a day, typically
Extr. Active = BMR X 1.9 <=== Heavy training twice a day.

cheers

JayC · 03-10-2008, 01:22 PM

^^^^Great post^^^^
..and depending on your goals, I always try to over shoot a little when I'm trying to gain LBM and undershoot a little when I'm trimming down.

MR. BMJ · 03-10-2008, 04:20 PM

I just multiply my bodyweight by 12. Then i'll adjust from there if needed, or on my goals.

BMJ

zsteph · 03-10-2008, 04:51 PM

12 would be extremely low for maintenance. That would be my borderline cutting amount, lol. The 15-16 per lb is usually pretty close to the BMR formulas for me. However, the quick methods are definitely less accurate with extremely high or low BF %'s.

As JayC said, I would add or subtract about 100-200 calories for the beginning of bulking or cutting, and measure progress from there. It really is a great base to manipulate your calories from.

DrewDog · 03-11-2008, 04:17 AM

Thing is everybody is different so for some it could be BWx12, for some it could BWx15. I haven't done it in year's but when I did calculate my maintenance (instead of use empirical data), I used 12. While my buddy would lose weight on a BWx12 calorie intake.

If you have a seemingly fast metabolism, go for a higher number like 15. If you think you have a relatively slow metabolism, use 12

jpt · 03-11-2008, 05:10 AM

from what i have researched and read on boards the number to use is 12

thecomeback · 03-11-2008, 07:05 AM

Calories times 12 for me. Adjust from there if I dont like the way things are going.

Blut Wump · 03-11-2008, 07:11 AM

As most have said, pick a value and adjust as ongoing results indicate.

cranny · 03-11-2008, 10:30 AM

Quote:

Originally Posted by DrewDog

Thing is everybody is different so for some it could be BWx12, for some it could BWx15. I haven't done it in year's but when I did calculate my maintenance (instead of use empirical data), I used 12. While my buddy would lose weight on a BWx12 calorie intake.

If you have a seemingly fast metabolism, go for a higher number like 15. If you think you have a relatively slow metabolism, use 12

This is somewhat of an eye opener for me. Given my weight, 15 puts me at 3050 calories. I've been hitting a cutting diet for about 5 wks now with OK at best results. But the 12 factor makes alot of sense b/c I believe I have a pretty slow metabolism. When you factor in 12 I need 2450 calories. So w/ the diet I've been running, I'm only under my maint. level by about 200 calories/day. Shit
Time to adjust huh?

Blut Wump · 03-11-2008, 10:34 AM

I think you need to under-eat by around 3500 Calories per pound of intended fat loss. So, for 1 lb per week loss, you need to have a shortfall of 500 Cals per day.

*Bunny* · 03-11-2008, 10:39 AM

Practice.

cranny · 03-11-2008, 10:47 AM

Quote:

Originally Posted by *Bunny*

Practice.

So true Oh omniscient one. That and put the almondbutter down!

*Bunny* · 03-11-2008, 11:18 AM

Quote:

Originally Posted by cranny

So true Oh omniscient one. That and put the almondbutter down!

Are you outside my window? lol

Swole...
Ill say I went by the BASIC equations to get started. You HAVE to start somewhere, unless you're just THAT GOOD to figure it out in a day.

Took me a few years and STILL it is always changing as my LBM and physique does.

I wouldnt dare eat more than 12 x my cal range for so long.
I even developed a fear of it.
WOW was I under eating for a very long time.

At one point I had my BMR tested and it was the highest reading at my gym for females. I have to find the sheet but it was something like 800-1000 cals higher than I was actually consuming daily.

That's a few quality meals

And either way, the accuracy on it ?? who knows, but I used those figures, along with my current eating habits and adjusted a bit.

If I was always hungry chances were it was either mental or b/c I was really HUNGRY, my muscles were saying feed me already!

Ill say that I can be at about 22-2500 maintenance right now + eating 3 'off meals' a week (those not typical on my diet, i.e. like cheat meals, NOT days )

That is about x 15 my maintenance BW. (excluding the off meals)

It doesnt have to be overcomplicated, and several people cannot get their BF done every week or so as I do.

If I feel like Im getting heavier and look bloated, yet my LBM and BF are constant, then I'll shrug it off as water on that scale.

I just like tracking my progress and every little data point helps me figure out how to get to where I want to go

.

/sharing my mini novel

Que_66 · 03-14-2008, 03:47 PM

Great info............ sticky maybe?

03-09-2008, 07:56 PM	#1 (permalink)
Swole_2112 Gold Member Join Date: Feb 2005 Posts: 1,500 Rep Power: 23742	How do you calculate your maintenance calories? Just as it reads above.

03-09-2008, 08:21 PM	#2 (permalink)
zsteph Gold Member Join Date: Feb 2008 Posts: 114 Rep Power: 15100	an easy method based on total bodyweight would be: Maintenance = 15-16 calories per lb. A more effective method would involve your BMR. Harris-Benedict BMR based on bw 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) Katch-McArdle BMR based on lean mass BMR (men and women) = 370 + (21.6 X lean mass in kg) Activity factor Sedentary = BMR X 1.2 Lightly active = BMR X 1.375 Mod. active = BMR X 1.55 <== Most people on this board would fall under this one. Very active = BMR X 1.725 <== Athletes training heavy once a day, typically Extr. Active = BMR X 1.9 <=== Heavy training twice a day. cheers __________________ My NEW Training Log! My Progression Pics!

03-10-2008, 04:20 PM	#4 (permalink)
MR. BMJ EXECUTIVE MODERATOR Join Date: Feb 2000 Posts: 10,139 Rep Power: 337882	I just multiply my bodyweight by 12. Then i'll adjust from there if needed, or on my goals. BMJ __________________ "No researcher has made a human bigger than a dumb-shit bodybuilder."---Dan Duchaine (12/18/97) BMJ...aka...."SPANKY"

03-10-2008, 04:51 PM	#5 (permalink)
zsteph Gold Member Join Date: Feb 2008 Posts: 114 Rep Power: 15100	12 would be extremely low for maintenance. That would be my borderline cutting amount, lol. The 15-16 per lb is usually pretty close to the BMR formulas for me. However, the quick methods are definitely less accurate with extremely high or low BF %'s. As JayC said, I would add or subtract about 100-200 calories for the beginning of bulking or cutting, and measure progress from there. It really is a great base to manipulate your calories from. __________________ My NEW Training Log! My Progression Pics!

03-11-2008, 04:17 AM	#6 (permalink)
DrewDog Resident Lax-ologist Join Date: Feb 2007 Location: Scarberia, ON Posts: 1,238 Rep Power: 31632	Thing is everybody is different so for some it could be BWx12, for some it could BWx15. I haven't done it in year's but when I did calculate my maintenance (instead of use empirical data), I used 12. While my buddy would lose weight on a BWx12 calorie intake. If you have a seemingly fast metabolism, go for a higher number like 15. If you think you have a relatively slow metabolism, use 12 __________________ Lacrosse, its like hockey, but with balls Anybody can play hockey, it takes a special kind of fucked up to play lacrosse.

03-10-2008, 01:22 PM	#3 (permalink)
JayC Gold Member Join Date: Aug 2007 Posts: 1,574 Rep Power: 81791	^^^^Great post^^^^ ..and depending on your goals, I always try to over shoot a little when I'm trying to gain LBM and undershoot a little when I'm trimming down.

03-11-2008, 05:10 AM	#7 (permalink)
jpt Gold Member Join Date: Feb 2007 Posts: 1,322 Rep Power: 10413	from what i have researched and read on boards the number to use is 12

03-11-2008, 07:05 AM	#8 (permalink)
thecomeback Gold Member Join Date: Feb 2007 Location: Florida Posts: 368 Rep Power: 6494	Calories times 12 for me. Adjust from there if I dont like the way things are going.

03-11-2008, 07:11 AM	#9 (permalink)
Blut Wump The Venerable Wump Join Date: Feb 2007 Location: UK Posts: 7,536 Rep Power: 423150	As most have said, pick a value and adjust as ongoing results indicate.

03-11-2008, 10:34 AM	#11 (permalink)
Blut Wump The Venerable Wump Join Date: Feb 2007 Location: UK Posts: 7,536 Rep Power: 423150	I think you need to under-eat by around 3500 Calories per pound of intended fat loss. So, for 1 lb per week loss, you need to have a shortfall of 500 Cals per day.

03-11-2008, 10:39 AM	#12 (permalink)
Bunny Rara avis Bunnylicious Join Date: Jun 2006 Location: Changing my mind like I change clothes... Posts: 9,027 Rep Power: 508947	Practice. __________________ Click to Make Tweak Really Embarrassed!! *Brief Bunny* History*......New Log: Time To DeFluff The Bunny* Please help a Good Cause ....... Start your Albums Anafit Sponsored Athlete - The AF Store

03-14-2008, 03:47 PM	#15 (permalink)
Que_66 ~~~Q-Tip~~~ Join Date: Feb 2007 Location: Dear fat cells, due to the economy we're gonna have to let a lot of you go...... Posts: 2,072 Rep Power: 180810	Great info............ sticky maybe?

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Helpful links suggested by members
Cycles for Pennies a day by DC	The original thread by Dogg Crapp aka Dante
Pubmed	National Institute of Health Public Library.
Real Sports Report on Steroids	The truth about steroids that only HBO would present. MP4 Large file. Use Real Player
Merck Medical Manual	Merck manual of medical information
AAS: Mechanism of Action and Effects on Performance	Encyclopedia of Sports Medicine and Science California State Univ. Explanation of AAS effects on athletes
Carlorie King	The world's largest food database
ExRx Exercise and Muscle Directory	Exercises by muscle parts and vice versa. Includes video of popular exercises.
Wholesale Hair Products	Nizoral and other hair products
USDA National Nutrient Database	The nutritional value of all foods.
Fitday.com	Detailed Nutrition for 1,000's of foods with macro breakdowns
List of brand names for drugs	What various drugs are called by name brands around the world.
Getpinz.com	Medical and lab supplies
Health Tests Direct	Blood tests by mail without a prescription