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2004/01/04, 05:18 PM
Just curious to know how to learn what someone's Maintenance Calorie Intake would be. bbfit had mentioned in another post that you need to know this before you can really tweak your diet for whatever purposes you want.
In my case I'm looking to gain (like many guys out there) some lean muscle.
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2004/01/04, 05:21 PM
2000 calories are what most people need on average, if u ned to gain add more calories, if u wanan lose cut calories, and always eat ur body weight in grams of proetin a day 200lb - 200grams of protein
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---andrew.......adversity causes some to break, but others to break records!
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2004/01/04, 08:04 PM
Boy, I hate to disagree with you bigandrew, but there is no way you can say 2000 calories is average. There are so many factors involved, metabolic rate, bodyweight, activity, etc. The best way is to write down everything you eat for a week, and I mean everything you put in your mouth. Now, weigh yourself the first morning, and then 3-5 days later weigh yourself again. If you have not gained, and stayed the exact same, then you have your maintenance calories pretty close. What you do is count the total amount of calories you eat in a day for the next 3-5 days or so, then average out that amount. If you neither gained nor lost a pound, then that is your maintenance. Its important to find a regimen that maintains you. This is purely a testing method, and will get you closer than any formula. Now, if you want to gain weight, then start increasing your calories by 250-400 per day(not too large a jump, you don't want a large immediate fat storage), and let the gaining run its course. Then when things level out again, your maintenance calories have again been reached, and it will be necessary to raise again. Follow this procedure. If you want to lose, then go the other way in exactly the same manner.
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If you don't stand for something, you will fall for anything....
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2004/01/04, 08:12 PM
Here try this. I found this to work for me:
Step #1
Your weight in pounds x 11 = (Your basic calorie needs)
Step #2
Take your basic calorie needs (above #) x cost of your activity level(pick a % from chart below)= (your metabolic rate)
Activity Level Age- <30 30-40 >40
Mostly sedentary 30% 25% 20%
Moderatley active 40% 35% 30%
Dedicated exerciser 50% 45% 40%
Step #3
Your Basic Calorie needs + Your metabolic rate = (your calorie maintenance level)
If you want to gain weight add 250 to 500 additional calories
If you want to lose weight reduce calories by 250 - 500.
Example:
My weight- 194lbs x 11 = 2134 (basic calorie needs)
Basic calorie needs 2134 x 50% (from chart above)= 1067
Basic Calorie needs-2134 + 1067 = 3201 (this is my calorie maintenance level)
I hope its not to confusing.
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Mike
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2004/01/04, 08:27 PM
That is a completely random number, and again a guess, but at least a place to start. 11 is usually pretty low for a male, but who knows. Here is another way to go, but again actual caloric intake and weighing is the most accurate way. 12-14 if your metabolism is slow
15 if you have an average metabolism
16-18 if you have a fast to super fast metabolism
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If you don't stand for something, you will fall for anything....
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2004/01/04, 08:47 PM
The only way to be ABSOLUTELY sure what your maintenance calories are is the tracking method described by bb1. It's a little harder and time consuming but if you are honest and persistent, you can't go wrong.
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2004/01/05, 09:47 AM
bb1, I agree that 11 is a random number. In the example I used above, I used my personal numbers. Using this formula my maintenance is 3200 calories. My goals are to build muscle mass so I have increased my calorie maintenace by 500, so I am taking in roughly 3700 -3800 calories a day. I am gaining size but it is slow. The problem I have is trying to reach 3800 calories. That's a lot of food! I have a very fast metabolism. I eat 6 meals a day consisting of proteins and complex carbs, whey protein supplements and one meal is usually a meal replacement shake and I still can barely get to 3800 calories. Any advice on how to up my caloric intake. I am making gains but very slow due to my fast metabolism.
Thanks
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Mike
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2004/01/05, 12:41 PM
Calorie density is your answer.
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If you don't stand for something, you will fall for anything....
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2004/01/05, 03:42 PM
Add high calorie fruits and vegetables; they are lighter on the stomach. You can also try mixing in wheat germ to your foods.
I have a hard time reaching 2000 calories, so I feel your pain.
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It's not what we eat or drink occasionally, but what we consume on a daily basis that determines our ongoing level o health.
formerfatguy.com
Not sure of author
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2004/01/05, 05:56 PM
Choose calorie dense foods. For instance, one cup of cucumbers contains a minuscule amount of calories at 14, while the same cup, filled with raisins, would contain a whopping 520! Imagine trying to consume all of your carbohydrates from the cucumber. Such a task is almost impossible; this is why you would opt for the calorie dense raisin. Look at beef, natural peanut butter, etc.
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If you don't stand for something, you will fall for anything....
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2004/01/05, 08:18 PM
mike can thats a good formula, howevert thats assuming all 194lbs of u is metaboliclly active.....i highly doubt ur 100% muscle fat does not burn any calories so if u wanna be more precise then u need to take ur body fat level and subtract that from ur total body weight then do ur math..........
acording to ur formula....i'm 240lbs x 11 =2640 thats a shit load of calores
then 2640 x.50% =1320
all equals 3960......theres no way i need that much calories.......if some one weighed 500 would it be the same? think about it?
i knew some one would bb1 lol i was just stating the " average" that the FDA says besides i think 2000 calories is a good place to start or maybe 2500 if ur a good excerciser i was not impling he needs to eat 2000 thats thats the average for the US
lol
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---andrew.......adversity causes some to break, but others to break records!
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2004/01/05, 09:37 PM
Unfortunately I hate rasins. I will start looking for other calorie dense foods.
Thanks for your help!
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Mike
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2006/06/18, 08:55 PM
bb1: should a female be using the same numbers?
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