PDA

View Full Version : Calculating calorie needs



Sicilian
02-07-2009, 09:34 AM
Ever wondered how you work out your calorie needs? Well read below: -

First step is to estimate your BMR (the amount of energy you need with no activity or external stimulus)

Typically this can be done using a formula like the ones below

For those males aged eighteen to thirty 15.1 x Weight in kilograms+ 692
For those males aged 30 to fifty nine 11.5 x Weight in kilograms +873

For those females aged eighteen to thirty 14.8 x Weight in kilograms+487
For those females aged thrity to fifty nine 8.3 x weight+846

Fro example an eighty kilogram male aged twenty would be

15.1 x 80 + 692 = 1900kcals


Next up you would want to times your BMR by how active you are

Typically

Inactive/sedentary 1.4
Light activity/office job 1.5
Manual job and occasional training 1.7
Manual job and heavy regular training 1.9

Some athletes who do extreme volumes of training might be as 2.2 or higher but this is rare

So our theoretical person would be manual job and occasional training 1900 x 1.7 = 3230kcals daily

Try this for a week if your bodyweight stays stable then its right, if you lose weight it has underestimated and if you gain weight its overestimated

If trying to lose weight cut 250 -500kcals to your maintenance levels, if trying to gain weight add 250-500kcals to your maintenance

Chimaera
02-07-2009, 11:33 AM
ok i think ive done this right

11.5 x 86kgs +873 = 1862
1.4 x 1862 = 2606.80

So what does that tell me?

tinkertiler
02-07-2009, 12:51 PM
If your calorie consuption is higher than that a day you will put weight on of its lower you should loose weight. You have to work out how much you are consuming per day and work out where to cut the calorie intake where you can if you want to loose weight

Sicilian
02-07-2009, 03:13 PM
ok i think ive done this right

11.5 x 86kgs +873 = 1862
1.4 x 1862 = 2606.80

So what does that tell me?

Like I said in your other thread, log your food intake for a while & work out the calories your eating.