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Daily Calorie Expenditure?


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Posted by: JSmall

Is this a good formula to use?

The Harris-Benedict formula (BMR based on total bodyweight)

Men:BMR = 66 + (13.7 x wt. in kg) + (5 x ht. in cm) – (6.8 x age in years)

BMR x Activity Factor = total calories

Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 lbs.

Activity Factor
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 2 x day training, marathon,Football camp, contest, etc.)

Weight = 165
Height = 5' 10"

Using this formula I need to eat about 2500 cals. each day to maintain. Right now I only weigh 165 lbs but I have a high amounts of fat on my mid section Can I eat maintenance calories each day and get my deficiency by doing cardio? After I get my body fat under control I will probably up my calories by 20% and continue to eat the right foods.

If I'm missing anything please let me know.

Thanks


Posted by: aflexaholic

What kind of calories are we looking at? protein ratios and such.


Posted by: JSmall

Quote:
Originally Posted by aflexaholic
What kind of calories are we looking at? protein ratios and such.
868 protein
1314 Carbs
340 fat


Posted by: Jodi

Why do people make this so damn complicated?

The best way is to monitor what you eat for 5 days to find maintenance. If you gain, then cut the cals back, if you lose increase the cals. It's that simple.

Or even easier for the lazy

13-15 cals per pound of bodyweight

Can't get much easier than that!


Posted by: JSmall

Quote:
Originally Posted by Jodi
Why do people make this so damn complicated?

The best way is to monitor what you eat for 5 days to find maintenance. If you gain, then cut the cals back, if you lose increase the cals. It's that simple.

Or even easier for the lazy

13-15 cals per pound of bodyweight

Can't get much easier than that!

I’m sorry almighty nutritional guru

I didn’t mean to make you mad…just had a question about cycling my daily calories with cardio. I’m sure there are much easier ways to finding the correct calories to consume each day but I was wondering if this is an acceptable method.

No worries


Posted by: Jodi

Sorry, didn't mean to come across so harsh

Cycling calories is easy done diet or through cardio.

This method appears to be correct to me.



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