Expert on BMR/Maint and equations wanted :D!

[donz]

So bare with me on this as I tend to babble off as I type longer sentences!

I've used a few different websites to get a rough estimate of my BMR and maintenance calories, they all seem to use a pretty simple height, weight, age and then level of activity as the main inputs. What I was after was a far more accurate way, if possible than doing it via websites since they're all varying in calories by 200-400.

For example if I use this one - http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

It says for 5'11, 220 pounds, age 36 that You have a BMR of 2093.5. I then use the 1.9 multiplier because I train twice a day - you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9 and that gives me a maint of 3977.65 calories.

I know my calories burnt during cardio - unsure how to accurately estimate a heavy weight session for cals - on a scale of 1 to 10 how precise would the formula and total above be?

 

 

Thanks in advance for any help !

 

 

[Dinahlady]

BMR is theoretical and is based on 100% functioning and also averaged individuals.

**Some things that affects BMR are:  

Gender
age
Body size and compositon (muscle/fat)
hormonal status
Stress levels
disease status
Sleep
Drugs (caffeine) 
Thryoid output
Nutriton  
malnutrition (decreases BMR) 
Training ("Athletes" or trained individulas tend to have higher BMR outputs) 

The only way to truely find out your current BMR/RMR is by full body calroimetry or respiratory calorimetry- and that is still taking into account your current health (factors above) and hormone output etc which could easily change with altered diet and training or external environment. 

**All this information from the university of otago Biochemistry/Nutrition department. 

 

Dieting or decreasing cals for example can cause decreased thyroid output as well as other factors which will decrease BMR, and if you'd been shredding for a comp for weeks and then you ate your "true maintanence" (eg the amount for you if you were 100% functioning) you would still put on weight. 

I reckon that number looks fairly accurate in theory, but it really depends on what you've been currently eating. If you have currently been lazy and sitting aroun 2500kcal with the food - then jumping up to 4000kcal ... you're body is gonna be hard pushed to deal with that increase and you will probably put on weight in the short term. However if you work up fairly slowly you should be able to adapt as you are increasing and be able to handle somewhere around that amount with your activity levels. You will then also be able to monitor with pictures or callipers if you are happy with your progress. 

 

 

[Leeroid]

Just eat 4k cals a week and see whether your weight changes after two weeks. Easiest way to find out.

[FellowshipOfTheRon]

Just eat 4k cals a week and see whether your weight changes after two weeks. Easiest way to find out.

*good*

i found those calculators to be a bit inaccurate too but you gotta remember they are just to get you on the right track and you can take it from there.

to find your individual BMR just eat at the theoretical BMR and add or subtract a bit of intake based on if your weight went up or down in a period of time.

[donz]

Haha lee - I think tonight ( cheat ) might have been a wee bit more and by wee I mean heaps!

Generally I've been sitting round 2.5 to 2.7 most days, sometimes a wee bit more~ I know I can cut pretty well and get lean as and all that I just wanted to figure out the best deficit for me and I can't really do that without working the other stuff out~ I can kinda just go "ill eat this much and lose plenty but man hunnnngreeeee" 

Thanks for that info by the way Dinah!

Guess I might just play round a bit more since I don't really have anything up and coming and managed to get a mrs somehow haha bit more freedom to experiment

[Dinahlady]

Imo if you wanna lose then just create a defecit slowly - you'll be surprised at how much better you'l look with progress pics or how much body comp will change just cutting out 100 cals or 25g carbs every 1-2 weeks  

But if you think you've been lazy with food and could eat more without gaining if you were just more consistent with training and planning then go for that first for a couple of weeks then decrease the same from there

Can always cut more if not losing weight after a few weeks, but no real point going "ok I'll cut on .... amount" no need.... just small changes from where you're at