Calculating Daily Caloric Requirements - Read Before Asking For Diet Advise

[Titus]

Right, I'm going to quickly go over how to get an estimate of daily intake requirements.

Firstly, you'll need to calculate your Lean Body Mass (LBM):

100 - Bodyfat% x total weight (kg) /100 = LBM

Then using your lean body mass, calculate Basal Metabolic Rate (BMR):

LBM x 21.6 + 370 = BMR

Once you have your BMR, multiply that against the following criteria:

1.2 = Sedentary
1.3-1.4 = Lightly Active
1.5-1.6 = Moderately Active (A majority find they fall into this category)
1.7-1.8 = Very Active
1.9-2.2 = Extremely Active

From that you have an estimate of your Total Daily Energy Expenditure (TDEE). To gain weight, it is recommended that you eat 10-20% over your total daily energy expendature, creating a significant calorie surplus, the opposite if trying to reduce weight efficiently.

This formula, although deemed one of the most accurate is just providing that, an estimate, so tweak your diet accordingly.

[Lonz]

Sticky tbh.

[Titus]

Correct the spelling mistake in the title anarl please

[AlpineExile]

Do you not want to also explain how to work out your Body Fat Percentage [BFP]?

[Titus]

Originally Posted by AlpineExile

Do you not want to also explain how to work out your Body Fat Percentage [BFP]?

Probably the most common is using a skin fold caliper, you can get them off ebay for pennies. There are more advanced methods, but if done correctly a skin fold caliper will give you a decent enough estimation.

[AlpineExile]

Originally Posted by Titus

Probably the most common is using a skin fold caliper, you can get them off ebay for pennies. There are more advanced methods, but if done correctly a skin fold caliper will give you a decent enough estimation.

Not if all my fat is in the form of 'suet'.

[Paddy O'Dors]

Originally Posted by Titus

Right, I'm going to quickly go over how to get an estimate of daily intake requirements.

Firstly, you'll need to calculate your Lean Body Mass (LBM):

100 - Bodyfat% x total weight (kg) /100 = LBM

Then using your lean body mass, calculate Basal Metabolic Rate (BMR):

LBM x 21.6 + 370 = BMR

Once you have your BMR, multiply that against the following criteria:

1.2 = Sedentary
1.3-1.4 = Lightly Active
1.5-1.6 = Moderately Active (A majority find they fall into this category)
1.7-1.8 = Very Active
1.9-2.2 = Extremely Active

From that you have an estimate of your Total Daily Energy Expenditure (TDEE). To gain weight, it is recommended that you eat 10-20% over your total daily energy expendature, creating a significant calorie surplus, the opposite if trying to reduce weight efficiently.

This formula, although deemed one of the most accurate is just providing that, an estimate, so tweak your diet accordingly.

Cheers for that.

Owt between 2650 and 3000 using the 10-20% criteria. Might have a bit more fruit to up it. Not gonna be so rigourous on a Sarrada though. Just been for a 4 mile walk but that could be it for the day cos it's gonna piss down by the looks of it.

[Titus]

Originally Posted by Paddy O'Dors

Cheers for that.

Owt between 2650 and 3000 using the 10-20% criteria. Might have a bit more fruit to up it. Not gonna be so rigourous on a Sarrada though. Just been for a 4 mile walk but that could be it for the day cos it's gonna piss down by the looks of it.

Fucking hail stones. While I was out running anarl.

[Paddy O'Dors]

Originally Posted by Titus

Fucking hail stones. While I was out running anarl.

Went out on the bike about 7pm cos it looked ok. Got all the way across the other side of Pompey and it started to piss down! Could wrung me skin out by the time I got home.

Fucking stopped just after I got indoors anarl.

[no aim no luck]

Forgive my naivety mate, but worked it out and got a BMR of 2985. Now what? what does this number mean?
I used some fat calipers to get get my first measurements but think it could be wrong 'cos a don't reckon I've got 14% body fat.