Thread: Counting cals using LBM or total bw?

I use LBM for all of my nutritional calculations. I don't see the point in feeding my fat cells anymore than I already have.

Do you use the same guidlines than? 10-20 cals based on whether your cutting or bulking?

Don't use those crappy number x body weight formula things - they are, well, crap!!

Get your required protein (1.2 to 1.5 x LBM) and fats (0.3 to 0.6g x LBM) and then adjust your carbs according to your goals (dieting, adding mass or maintaining) and activity levels (usually, the more active you are the more carbs you will require).

The best way to find out how much you need is via trial and error but I usually use this to give a 'REALLY ROUGH' estimate:

Find lean mass in kg = {total weight (pounds) x [1.0-(BF%/100)]} / 2.2

Find approximate RMR = [21 x lean mass (kg)] + 400

Multiply by your activity factor:
- bed-ridden/pretty sedentary: < 1.2
- moderate activity: 1.3 to 1.4
- pretty active (gym 3-5 x week, active in daily life): 1.4 to 1.6
- very active (gym >5 x a week, V.active in daily life): 1.6 to 1.8
- heavy activity (professional sports, heavy labour): 1.8 to 2.2

Adjust for goals:
- aiming to loose weight: you decrease by 5 to 10% and wait for a few weeks (2 to 3) to see the effect. If there is no effect decrease again by a further 5 to 10% (based on new calorie intake) and wait for another 2 weeks. etc. Don't continue to drop too many calories - instead, increase cardio or try alternative macronutrient options or cyclic type dieting.

- Body re-comp: keep calories at, or just slightly below, maintainence. Train consistently, eat well and monitor progress via BF%/strength/measurements.

- gaining mass: you increase by 5 to 10% in the same fashion as above. Monitor your BF% and strength gains and adjust intake accordingly.

Cool, thanks.. It does come out extremely close though to the other system. Although this does take in lots more factors.

Originally Posted by LAM

I use LBM for all of my nutritional calculations. I don't see the point in feeding my fat cells anymore than I already have.

Thanks LAM. I'd like to starve them fat cells without the rest of me withering away.

Originally Posted by Emma-Leigh

Don't use those crappy number x body weight formula things - they are, well, crap!!

Thanks for the great input, Emma. I adjusted the pro and fats as per LBM but was feeling quite hungry throughout the day even though cals were 15-16x my total bw. I was beginning to wonder if i was undereating.

Thanks for the info. I guess i'v got some more homework to do.