PDA

View Full Version : Determining maintenance levels???

devhuman
03-27-2002, 07:04 PM
How does one go about determining what their maintenance calorie intake is?

-t

syntekz
03-27-2002, 07:52 PM
Expirementation. It varies from person to person.

Blood&Iron
03-27-2002, 08:03 PM
Eat as you would normally for a week. Record everything you consume during this time period and add up all your calories. Divide this number by 7. Provided you neither gained nor lost weight you now have your maintenance calorie level.

03-27-2002, 09:10 PM
Harris - Benedict Equation for Total Daily Calorie Expenditure

Basal Energy Expenditure
For men:
66.5 + 13.75(weight in kg) + 5.003(height in cm) - 6.775 (age in yrs) = BEE

For women:
655.1 + 9.563(weight in kg) + 1.850(height in cm) - 4.676(age in years) = BEE

Your BEE is the number of Calories you need to consume in order to stay alive.

Active Energy Expenditure
multiplication modifier:
sedentary 1.15
somewhat active 1.3
moderately active 1.5
very active 1.7
extremely active 2.0

moderately active = working out 3-4 times week
very active = athletes in season
extremely active = distance runners training for competition

BEE x modifier = AEE
Your AEE is the number of Calories you need to consume each day to maintain your current weight.

If you want to lose weight: establish a 10% deficit.
AEE - .10(AEE) = Target Caloric Intake

You should consume 1g protein/lb bodyweight. Take your TCI and subtract the Calories from protein. Then from there you can play with your fat to carb ratio.

If you want to gain weight: establish a 15% caloric overload.
AEE + .15(AEE)
You should consume 1.5g protein/lb bodyweight. Take your TCI and subtract the Calories from protein. Now of this, at least 2/3 of the calories should be from carbs and no more than 1/3 should be from fat

Carbs = 4.2Cal/gram
Protein = 4.3Cal/gram
Fat = 9.2Cal/gram

This is how physicians determine what to give patients in a coma or that are recovering from surgery/injury. In those cases, the multiplication modifiers change somewhat, depending on the extent of the surgery/injury and whatnot. This be just what you're lookin for.

devhuman
03-30-2002, 06:47 PM
Thanks... That helps ;-)

-Tom