View Full Version : calculating maintenance cals

01-24-2008, 08:19 PM
i know to get maintenance you multiply your bodyweight by 15 or 16.....

do you guys calculate your maintenance calories using your bodyweight or LEAN bodyweight?

01-25-2008, 08:33 AM
Always by lean bodyweight. fat doesnt need or use any calories. what u have is a good base line start.

i may get into it with Built over here too but... u could also do LBM times these multiples as BASELINE starting point:

protein= 1.5 x LBM
carbs= 1.5-2 x LBM
fat- 0.5 (not less than 50-75 tho. take from carbs to keep cals in line)

when adding cals, start with the meals around ur workout first.

01-25-2008, 08:44 AM
when adding cals, start with the meals around ur workout first.

I like this idea.

Everything else is pretty good too.

EDIT: All I would add is use these numbers to start with. Track your weight for a few weeks. If you don't lose/gain any weight then these are your maintenance cals.

01-25-2008, 11:57 AM
No no no.

He asked about calculating MAINTENANCE calories. Not setting up a diet.

Use body weight for that, not lean body weight.

I'm 153 lbs right now with about 116 lbs LBM.

As I'm fond of saying, let's do the math:
116*15 = 1740
153*15 = 2295

The second number is my maintenance. I know from tracking. The first number is close to what I would take in if I were on a diet - but still less. If I restrict my intake on a diet by 20%, then I get 1836 calories on a diet. So, using the first number still isn't a good idea because I would be cutting calories too drastically (by 24%) to start a diet. Usually you cut 10-15% to start then cut more later when you stall.

01-25-2008, 02:17 PM
jeez. Can you think for me? please?