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maverick
04-16-2003, 10:58 AM
How do you calculate you calorie intake? Is there some special formula?

bradley
04-16-2003, 11:12 AM
Are you referring to how many calories you need to say bulk, maintain, or cut?

If you are trying to find your maintenance calorie level I recommend keeping a food journal in which you track your cals for a week. Begin the week by weighing yourself first thing in the morning. Keep track of everything you eat each day over the course of the week. Weigh yourself again at the end of the week. If you weigh the same at the end of the week then just take the average daily caloric intake and use this as your daily maintenance calorie intake.

If you want to gain weight then just increase cals over maintenance in small increments until you are gaining the desired amount of weight each week. If you want to lose just follow the same procedure excep cut calories in small increments each week.

Sites like www.fitday.com are useful when tracking calories.

There are some formulas but I recommend using them only as rough estimates.

12*bw cut
15*bw maintain
18*bw bulk

aka23
04-16-2003, 11:28 AM
I agree with bradley about the best way being to track your food intake and determine how many calories are required to maintain your weight. Formulas do not take acount for things like activity, metabolism, and TEF; so they do not work well for a significant portion of the population.

One alternative formula that estimates my maintenance level much better than the 15xBW formula is the calculator at http://www.exrx.net/Calculators/CalRequire.html . This calculator tries to use activity and BMR in its estimate. Note that the some of the activity level descriptions are counterintuitive. Be sure to read the descriptions at the bottom of the page before filling out the numbers.

maverick
04-16-2003, 01:32 PM
Thanks guys will check those site out out.

PizDoff
10-01-2003, 08:12 PM
Sorry to bring back up the old thread but.....

fatday says 2900 for a day of not heavy work (great sentence)
oops i mean fitday.com

http://www.exrx.net/Calculators/CalRequire.html
says 3666 which i think is about right

bradley
10-02-2003, 02:04 AM
Originally posted by PizDoff
Sorry to bring back up the old thread but.....

fatday says 2900 for a day of not heavy work (great sentence)
oops i mean fitday.com

http://www.exrx.net/Calculators/CalRequire.html
says 3666 which i think is about right

As previously stated, the formulas will at best provide an estimate of your daily calorie intake, due to the fact that certain factors will vary from person to person. By adjusting cals in small increments you can avoid "shocking" your body with sudden changes in calorie intake.