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Gizotch
06-21-2004, 03:57 PM
ive heard a few of you guys mentioning eating above maintenance , i understand this concept but how do you determine you maintenence level and how many calories you shoudl be taking in daily ? and how much above this maintenence level should i consume ?

geoffgarcia
06-21-2004, 04:05 PM
plug ur numbers in these calculators, they'll spit out an approximate maintenance level for u based on the Harris-Benedict model for BMR, and where they came up with the activity factors is anyones guess....

http://medicine.uchc.edu/departments/facdev/nutrition/cal.htm

This link has 4 different BMR calculators based on different studies.
The HB one tends to slightly overestimate
http://www.korr.com/products/predictive_eqns.htm
which u'll then need to take activity into account for

Typical multipliers:
Sedentary - little or no exercise BMR X 1.2
Lightly Active (exercise/sports: 1-3 days/week) BMR X 1.375
Moderately Active (exercise/sports 3-5 days/week) BMR X 1.55
Very Active = BMR X 1.725 (exercise/sports 6-7 days/week) BMR X 1.725
Extra Active (daily exercise/sports & physical job or 2X day training) BMR X 1.9

Gizotch
06-21-2004, 04:08 PM
thanks geoff , youve helped my out twice today : )

TheGimp
06-22-2004, 02:19 AM
Bear in mind formulae are only going to approximate maintenance calories. The best thing to do would be to experiment - eat a certain number of calories for a week and see whether your weight remains the same or increases or decreases and adjust accordingly.

Once you've determined how many cals you need to maintain then increase them until you are gaining about 1 lb of weight a week.

OceanFit
06-22-2004, 08:30 AM
The UVM strength and condition coach gives his athletes this formula…

11 x your body weight = A
A x .75 = B
A + B = Daily Caloric Intake

to gain add 500, to lose cut by 500

geoffgarcia
06-22-2004, 08:34 AM
11 x your body weight = A
A x .75 = B
A + B = Daily Caloric Intake
to gain add 500, to lose cut by 500
Id' love to know what studies this formula is based on since it doesn't take into account gender, activity level, age, height, etc....

I'm 200 lbs so:
11 x 200 = A = 2200
2200 x .75 = 1650 = B
A + B = 3850 = maintenance, 3350 cutting

next time u see this coach ask him what its based on.
As Gimp and Augry have said though, these are just estimates.
They should put you within the ballpark...

Augury
06-22-2004, 08:44 AM
137 x 11 = 1507
1507 x 0.75 = 1130.25

1507+1130.25= 26375

So bulking would be 3100 and cutting for me would be 2100.

Ironically that seems pretty close for me. Ive been losing weight slowly whilst bulking on 2300. I need to up by at least 300 more just to get to stop losing weight. Im thinking 3000 would be pretty accurate.

Now let me use Geoffs formula: 2462. I guess thats my maintenance with my activity factored in. So id be needing 2900 to bulk or 1900 to cut. I thnk those are a little low for me but still in the right ballpark.

To me...both formulas work just fine. They are only a starting point. Its up to you to fine tune from there becasue no formula is going to nail your individual needs unless you happen to be slap bang in the center of the formulas target curve.

Augs