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Qea
03-01-2002, 01:33 PM
I understand that there are alot of caloric calculators and formulas and whatnot out there

But I've been reading lately the following caloric guidelines:

To lose weight: bodyweight in lbs x 12 - 13

To cut up and put on a little lean mass : bodyweight in lbs x 14 - 15

To bulk up: bodyweight in lbs x 16 - anywhere up to 20

This is following the calories-in/calories-out mentality (i.e not hormone response-related diets like CKD or NHE)

Personally I think it sounds rather valid.

Does anyone have any feedback on this?

Tryska
03-01-2002, 01:37 PM
that's about right, imo.

The_Chicken_Daddy
03-01-2002, 01:50 PM
yeah it does.

i recall the ole' 12-15-18 idea.

MRJ
03-01-2002, 01:51 PM
There are the exceptions like myself who need to eat 21 cal. p/lb. to maintain weight.

Hunt
03-01-2002, 02:59 PM
For the cutting or fat loss part of this scheme, should the multiplier be lean body mass instead of bodyweight???

Right now I am getting about 2300kcal a day - I am trying to lose weight/bodyfat - maybe I am eating too little right now - but it seems to be working for me so far with my lifting (my strength on most exercises is increasing slowly) and cardio.

GeneticallyGifted
03-01-2002, 03:16 PM
I believe that its all relative to your body and how it reacts. I think that calorie guidelines are need and are very useful but I think that it helps quite a bit to listen to your body.

smalls
03-01-2002, 03:24 PM
I think thats a descent estimate but everyone is going to be very different. Also as you gain weight you are going to have to increase it. And personally I have to eat 23 cals per lb, and have to eat way over 12 per lb when cutting. And most girls should be eating more than 12 per lb as well.(as most girls tend to be lighter and 15-1600 cals usually will end up being to little.)

MRJ
03-01-2002, 05:19 PM
Smalls:

23cal/lb. ?

You're the first person I've met who had a higher ratio than myself at 21cal/lb.

I'm doing a bit o'cutting right now and my daily caloric intake is 6 meals totaling 3,300, I'm hungry an hour after I eat . . .

Drinking a lot of water for the other two hours until my next feeding.

TreeTrunks
03-01-2002, 05:26 PM
I'd use a formula as an estimate to start because everyone is different. You may need to add or subtract calories depending on your goals.

EMan
03-04-2002, 09:39 PM
hmm im confused
several online cal calculators and fitday.com and on top of your basic caloric needs they also added lifestyle and daily/weekly activities:

I weight 217 @ 14%BF and have a 8 hour a day computer job.

Calories Burned Today
source cals % total
Total: 4067
Basal: 2238 55%
Lifestyle: 1409 35%
Activities: 420 10%


So to lean out i'd have to eat 2238 + 1409 - 500 (to lose weight) ?

I'm kinda confused, will someone explain this to me?

Qea
03-04-2002, 09:53 PM
Well, those are general guidelines i stated

I believe those cal calculators that factor in your lifestyle etc would be more accurate

from your post, you'd be taking in 3147 cals
from what i put up, you'd be taking in 217 x 14 = 3038 cals

100 odd cals isnt much of a difference

but as stated, its just a starting guideline. you have to tweak it yourself as u progress

bwala :hump:

Tryska
03-05-2002, 01:20 PM
Originally posted by smalls
And most girls should be eating more than 12 per lb as well.(as most girls tend to be lighter and 15-1600 cals usually will end up being to little.)

agreed....i honestly don't think women should go below 2000kcal, regardless of weight. well, maybe no lower than 1800.

mr_hand
03-05-2002, 01:56 PM
To lose weight: bodyweight in lbs x 12 - 13

To cut up and put on a little lean mass : bodyweight in lbs x 14 - 15

To bulk up: bodyweight in lbs x 16 - anywhere up to 20


Why is there a calculation to lose weight, and then one to cut up?
If you intend on cutting up, wouldnt that qualify as also losing weight?

IceRgrrl
03-05-2002, 01:59 PM
Originally posted by Tryska


agreed....i honestly don't think women should go below 2000kcal, regardless of weight. well, maybe no lower than 1800.

:nod: