How do you calculate your maintenance calories?

[Swole_2112]

Just as it reads above.

[zsteph]

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]

^^^^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]

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

BMJ
:bmj:

[zsteph]

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]

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]

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

[thecomeback]

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

[Blut Wump]

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

[cranny]

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]

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*]

Practice. :)

[cranny]

Practice. :)

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

[*Bunny*]

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

:evil[1]:



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 :dinner:

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 :nerd:. ;)

/sharing my mini novel

[Que_66]

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