sentricyphen

i think my metabolism is definitly increasing...

i used to use the rule of thumb method: bodyweight x 15 to find my maintenance... but im not gaining even a lb a week
when eating 4200 cals...this SHOULD be 500 surplus...

does anyone know how to use basal metabolic rate

or is simply using trial and error more effective??

atherjen

you said it yourself- trial and error is far more effective, as everyones metabolism is different.
adding more lean mass(muscle) will also help to increase your metabolism, activity levels, etc.

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CanaDan

While I was still frequenting the M&F board (don't go there hardly at all now) I made up a spreadsheet in Excel that calculates your RMR based on height, weight and age. If you know your BF% it is even more accurate (it does two separate calcs). It then produced a BMR for each activity level. It also has a small section at the bottom where you can put in your daily caloric goals and the ratio of protein/carbs/fat you are after and it will calculate the number of grams of each you need each day.

It seemed to go over pretty well with the people on that board so if anyone here wants it then email me and I'll send it to you. I know a lot of people on this board are very experienced but some of the newbies may be able to use it.

A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

Mudge

Everyones metabolism and activity levels are going to be different, you would be extremely lucky to find your exact maintenance calories from some online calculator. The difference between finding your exact maintenance by some random calculations and you being struck by lightening can't be that far off.

Why not just count what you eat for a few days, be honest with yourself. Track your bodyweight at the same time, average your results if you feel the need. Then you have FACTUAL data not something you pulled off someones website.

My bodyweight fluctuates an easy 3 pounds or so from one day to another, at the same time of day, even with a pretty steady diet. Carbs/sodium seem to have a large impact on water retention.

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CanaDan

I know I'm not an expert and I certainly don't have as much experience as everyone else on this board but I would have to disagree with the notion that online calculators are no good. They do serve a purpose. The calcs that I used in my spreadsheet are the most commonly used and accepted formulas for calculating BMR. I researched several articles from several different sources.

Yes, every 'body' is different however I do believe that a BMR calculation can give you a good place to reference. Just my opinion though...

A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

Mudge

I wont disagree, however if someone thinks they are going to get an exact number I think they are looney. If someone is maintaining weight the most in your face, obvious answer is count what you EAT! You are going to be counting to gain weight or lose weight anyway, so why not go with the PERFECT solution instead of some half ass online calculator?

If you are off by even 300 calories it is going to make a difference, small yes - but the answer is in front of you if you spend 45 seconds of your time at each meal of the day with a sheet of paper and a pencil or pen. Then you have a perfect answer if you have a regular diet.

So why go for some reference that is going to be off by hundreds of calories when all you have to do is break out a pad and something to write with

Kinesiology Comp Bench
MaxCalc Motivation Bench form Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu

CanaDan

If you don't know how many calories your body burns while at rest or during a day filled with exercise then what difference does it make if you track how many calories you eat during a day? If you know your body weight and your bf% you can get a pretty good idea as to how many calories you body burns at rest. In other words you can know how many calories your body will burn if you just sit around the house and do nothing. This is science, not science fiction.

I do agree that how your body burns calories is different for everyone but even a reference point that is off by 200-300 cals is still a good reference point to start with.

It's clear we disagree on this point but I don't want to start an argument. Actually I see your point too I just don't think you can write-off science.

A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

sentricyphen

right youd have to take a week off to est. maintenance