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2005/06/22, 12:59 AM
Hey everyone... new member trying to lose this blub. I used the Katch-McArdle formula to calc my BMR (5'11 / 305lb / 33%lard):
BMR = 370 + (21.6 x 92.89) = 2376.42 Cal
...now to get TDEE, there's some quick multipliers:
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* Sedentary=BMR x 1.2 (little or no exercise, desk job)
* Lightly active=BMR x 1.375 (light exercise/sports 1-3 days/wk)
* Mod. active=BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
* Very active=BMR X 1.725 (hard exercise/sports 6-7 days/wk)
* Extr. active=BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
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I then chose the Sedentary multiplier (I'm a computer geek):
2376.42 x 1.2 = 'bout 2850 Cal
I used 1.2 as my baseline even though I'm trying to do 3 days cardio and 2 days moderate lifting. It makes more sense to me to keep track of my cardio separately instead of a general estimate:
The 1.35 mult comes out to 3268/day, or 418 Cal/day more than my sedentary calcs. 418x7 days=2926/wk! There's no way I'm doing that much cardio per wk since I'm walking 30 mins at 3.4mph 3 times per week (healing IT band... all it can handle).
Does all this make sense to anyone who knows this stuff? I'm trying to get a 2lb deficit, which comes out to around 2000 Cal/day:
2850 x 7 days = 19,950 total Kcal/week to maintain
2 lbs. weight loss goal per week = 7000 Kcal deficit
19,950 - 7000 = 12,950 net Kcal/week
*** 2000 Kcal diet = 14,000 Kcal/week
*** Must make up 1050 Kcal in excercise throughout the week
Thanks for any help! Sorry if anyone's brain's frying...
Matt:dumbbell::dumbbell:
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