Maintenanc calories forumula, bodyweight x 15...

**skelooth** · 06-16-2006, 02:23 PM

I'm writing a pretty hefty sized article/program on my modified ckd, and I just now realized how much this 'standard' formula bothers me.

A 200lb weight training man would have a 3,000 calorie maintenance level... okay, that's SORT of believable, but in my own experience my endomorphic ass can gain weight on 3,000 calories like nothing. It seems as if the formula is meant for ectomorphic people, or people who are already in VERY good physical condition.

Then the formula gets even worse. A 6' guy just bulks up to 245lbs... 3,675 calorie maintenance? Subtract 500 for 1lb a week cutting and you honestly expect me to believe he will lose weight on 3,175 calories?

Even WORSE! a 5'4 140lb girl... 2100 calorie maintenance... -500 for cutting calories... 1600 calories? I'd be nuts to think that a chubby girl should be eating 1600 calories a day and only lose a pound a week.

Obviously these formulas are just guestimates, but this is the standard one i've been spitting out to newbies for years now... and now I've decided I don't like it one bit. In my article/program I would like to be able to include instructions on guessing at your maintenance calories for those who don't know..... I find bodyweightx13 works a bit better for endos sized similarly for me, but I still don't like it.

Can anyone offer a more accurate guestimate formula?

**EME** · 06-16-2006, 03:01 PM

I could give you my secret formulas... but then I'd have to send you swimming with cement shoes.... so, it's probably better if I don't.

The calculators on my site will get you pretty close though.

www.MichaelElias.com Bottom right corner for my BMR Calculators link.

The BMR caluculator uses the base formula I use, without my special adjustment calculations for super fine tuning.

- EME

Quote:

Originally Posted by skelooth

Can anyone offer a more accurate guestimate formula?

Lift · 06-16-2006, 03:03 PM

Quote:

Originally Posted by EME

I could give you my secret formulas... but then I'd have to send you swimming with cement shoes.... so, it's probably better if I don't.

- EME

LOL. It's funny coz EME probably does have a secret formula!

**skelooth** · 06-16-2006, 03:04 PM

Quote:

Originally Posted by EME

I could give you my secret formulas... but then I'd have to send you swimming with cement shoes.... so, it's probably better if I don't.

- EME

:scared:

Quote:

Originally Posted by Lift

LOL. It's funny coz EME probably does have a secret formula!

I have a secret formula too... only it includes walden farms 0 cal chocolate syrup, natural peanutbutter, flax meal, and a pat of butter

**EME** · 06-16-2006, 03:07 PM

I do! Seriously!

- EME

Quote:

Originally Posted by Lift

LOL. It's funny coz EME probably does have a secret formula!

97muscle · 06-16-2006, 03:15 PM

Yeah he does and I am going to show you all the results of that Secret Formula. I feel like a secret agent having with top secret intellegence.

OK Here it is: Scroll down

:bshot: Ooooo Gotcha!!!
If you want the secret you need to check out EME's Personal Training programs.

**skelooth** · 06-16-2006, 03:19 PM

Multiplying LBM by 15 seems much more accurate...

with 185lbs lbm it would be 2,700ish maintenance cals... which is probably truthfully around what my maintenance cals are.

Someone with 160lbs lbm would have a maintenance of around 2400.... seems to be breaking a little bit now. (consider an overweight guy who's 5'9 240lbs with 160lbs lbm. No way in hell should he cut on 1900 calories, he'd probably lose a ton at 2400).

I just can't pin it.

Even Venuto in BFFM uses a similar formula, but I do not want to infringe on any of his work just in case (heavens and murphy forbid) my article gets popular.

Quote:

Originally Posted by 97muscle

If you want the secret you need to check out EME's Personal Training programs.

But then it wouldn't be a secret anymore

Besides, I don't want to swim with the fishes. EME will use his Pro BBer connections and I'll end up with too mass monsters at my door in suits and dark sunglasses carrying a bag of sakrete and two buckets.

**skelooth** · 06-16-2006, 04:08 PM

Ironmass to skelooth:
You're on your own dude.

Skelooth to ironmass:
15xbodyweight it is.

edit: omfg are you kidding me?? Did I really type the title of this thread that bad?? wtf is wrong with me :p

97muscle · 06-16-2006, 04:36 PM

But then it wouldn't be a secret anymore

Besides, I don't want to swim with the fishes. EME will use his Pro BBer connections and I'll end up with too mass monsters at my door in suits and dark sunglasses carrying a bag of sakrete and two buckets.[/quote]

If you decided to use one of his programs you would get the results of his secret formula and wouldn't have to be racking your brain trying to come up with one that will work. And you also wouldn't have to worry about swimmin with the fishes. HAHA

**A.FreeRadical** · 06-16-2006, 05:11 PM

Eme's formula includes activity levels. Skel, I think you need to factor that into your formula somehow. Yours comes very close at 15 x for me, but I workout 6 days per and do cardio 7 days. That is about 16 hours per week of very active activity.

Skel's formula= I weigh 173 lbs. 15 x 173 = 2595 per day.

Eme's formula = 2780 calories per day. (If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week))

My actual experience shows me that my maintenance level is 2600 calories per day. (2100 calories per day. I lose, on average, 1 lb per week)

While yours was close for me, someone with the same weight and much less activity would be closer with Eme's formula because of the activity factor.

Eme also has an age factor. I am not sure how that plays into his formula, but I know my metabolism is a lot lower than most young men of the same weight. (At least the ones that I talk with in the gym.)

Good luck on your project, Skel.

*

spaceclown · 06-16-2006, 05:50 PM

Looking at EME's spreadsheet it is pretty accurate for me.
Your formula I would shrivel up to a stick figure again.
I think the point has been made but you need to compensate for activity level.

Lift · 06-16-2006, 06:09 PM

Bump for EME's spreadsheet it seems v accurate to me

stonecoldtruth · 06-16-2006, 07:01 PM

Looking at EME's formula on his excel sheet (no offense here EME) it appears to be a the Harris Benedict BMR formula which is by and large the widely accepted BMR formula.

However, if lean body mass is known then a the katch mcadle formula is much more accurate.

Harris Benedict Formulas:

Quote:

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

Katch McArdle Formula:

Quote:

BMR (men/women) = 370 + (21.6 X lean body mass in kg)
OR
BMR (men/women) = 370 + (9.8 X lean body mass in lbs)

Both use the multiplier table:

Quote:

# Sedentary (desk job, with little or no exercise)
= BMR X 1.2
# Lightly active (light exercise/sports 1-3 days/week)
= BMR X 1.375
# Moderately active (moderate exercise/sports 3-5 days/week)
= BMR X 1.55
# Very active (intensive exercise/sports 6-7 days/week)
= BMR X 1.725
# Extremely active (intensive daily exercise/sports & physical job or twice per day training for marathon, races, fitness contests, etc.)
= BMR X 1.9

That being said, those formulas, if applied with the correct multiplier are instantly more accurate than the standard BWx15 (I like BWx12 for a basic) or LBMx15.

Lastly, no one formula will ever be 'one sized fits all'

Cheers,
SCT

**skelooth** · 06-16-2006, 07:22 PM

*hug*

stonecoldtruth · 06-16-2006, 07:36 PM

Quote:

Originally Posted by skelooth

*hug*

Hugs.. for... me?

:bed: :dine:

**EME** · 06-18-2006, 03:16 AM

Quote:

Originally Posted by stonecoldtruth

Looking at EME's formula on his excel sheet (no offense here EME) it appears to be a the Harris Benedict BMR formula which is by and large the widely accepted BMR formula.

Cheers,
SCT

LOL... the formula on those spreadsheets is not "my" formula.

Those spreadsheets are just a way for people to get a good ballpark, and they definitely will put you in the ballpark.

My formula that I use for my clients is MUCH more accurate because it's based on my personal experience of more than 16 years training clients.

- EME

06-16-2006, 02:23 PM	#1
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,200 Recipes: 0 Rep Power: 158	Maintenanc calories forumula, bodyweight x 15... I'm writing a pretty hefty sized article/program on my modified ckd, and I just now realized how much this 'standard' formula bothers me. A 200lb weight training man would have a 3,000 calorie maintenance level... okay, that's SORT of believable, but in my own experience my endomorphic ass can gain weight on 3,000 calories like nothing. It seems as if the formula is meant for ectomorphic people, or people who are already in VERY good physical condition. Then the formula gets even worse. A 6' guy just bulks up to 245lbs... 3,675 calorie maintenance? Subtract 500 for 1lb a week cutting and you honestly expect me to believe he will lose weight on 3,175 calories? Even WORSE! a 5'4 140lb girl... 2100 calorie maintenance... -500 for cutting calories... 1600 calories? I'd be nuts to think that a chubby girl should be eating 1600 calories a day and only lose a pound a week. Obviously these formulas are just guestimates, but this is the standard one i've been spitting out to newbies for years now... and now I've decided I don't like it one bit. In my article/program I would like to be able to include instructions on guessing at your maintenance calories for those who don't know..... I find bodyweightx13 works a bit better for endos sized similarly for me, but I still don't like it. Can anyone offer a more accurate guestimate formula? __________________ http://loseover100lbs.com/misc-f7.html

06-16-2006, 03:15 PM	#6
97muscle Pro Stature Join Date: Jun 2006 Location: Oklahoma Posts: 165 Recipes: 0 Rep Power: 4	Secret Formula Yeah he does and I am going to show you all the results of that Secret Formula. I feel like a secret agent having with top secret intellegence. OK Here it is: Scroll down :bshot: Ooooo Gotcha!!! If you want the secret you need to check out EME's Personal Training programs. __________________ "One's success is determined only by his/her effort and willingness to get back up when they fall." 97muscle 12 Week Transformation: www.anabolicbeast.com For "PERSONALIZED" Personal Training visit: www.MichaelElias.com www.KendraElias.com Proud Supporter of ALRI: www.alrindustries.com/index.html

06-16-2006, 04:08 PM	#8
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,200 Recipes: 0 Rep Power: 158	Ironmass to skelooth: You're on your own dude. Skelooth to ironmass: 15xbodyweight it is. edit: omfg are you kidding me?? Did I really type the title of this thread that bad?? wtf is wrong with me :p __________________ http://loseover100lbs.com/misc-f7.html

06-16-2006, 04:36 PM	#9
97muscle Pro Stature Join Date: Jun 2006 Location: Oklahoma Posts: 165 Recipes: 0 Rep Power: 4	But then it wouldn't be a secret anymore Besides, I don't want to swim with the fishes. EME will use his Pro BBer connections and I'll end up with too mass monsters at my door in suits and dark sunglasses carrying a bag of sakrete and two buckets.[/quote] If you decided to use one of his programs you would get the results of his secret formula and wouldn't have to be racking your brain trying to come up with one that will work. And you also wouldn't have to worry about swimmin with the fishes. HAHA __________________ "One's success is determined only by his/her effort and willingness to get back up when they fall." 97muscle 12 Week Transformation: www.anabolicbeast.com For "PERSONALIZED" Personal Training visit: www.MichaelElias.com www.KendraElias.com Proud Supporter of ALRI: www.alrindustries.com/index.html

06-16-2006, 05:11 PM	#10
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Eme's formula includes activity levels. Skel, I think you need to factor that into your formula somehow. Yours comes very close at 15 x for me, but I workout 6 days per and do cardio 7 days. That is about 16 hours per week of very active activity. Skel's formula= I weigh 173 lbs. 15 x 173 = 2595 per day. Eme's formula = 2780 calories per day. (If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)) My actual experience shows me that my maintenance level is 2600 calories per day. (2100 calories per day. I lose, on average, 1 lb per week) While yours was close for me, someone with the same weight and much less activity would be closer with Eme's formula because of the activity factor. Eme also has an age factor. I am not sure how that plays into his formula, but I know my metabolism is a lot lower than most young men of the same weight. (At least the ones that I talk with in the gym.) Good luck on your project, Skel. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

06-16-2006, 05:50 PM	#11
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,723 Recipes: 0 Rep Power: 39	Looking at EME's spreadsheet it is pretty accurate for me. Your formula I would shrivel up to a stick figure again. I think the point has been made but you need to compensate for activity level. __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

06-16-2006, 06:09 PM	#12
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 11	Bump for EME's spreadsheet it seems v accurate to me __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

06-16-2006, 07:22 PM	#14
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,200 Recipes: 0 Rep Power: 158	hug __________________ http://loseover100lbs.com/misc-f7.html

06-18-2006, 04:08 AM	#17