[mkand06]

I know its on here somewhere but I can't find it. Can anyone tell me how to figure my BMR or give me a heads up on where to find it? Much appreciated

[anthk]

you need a bmr calculator. go to google and type 'bmr calculator' and the first result is a good one *bmi-calculator.n*
once you have that you multiply it accordingly to your exercise per week.
Harris Benedict Formula

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
i took that from the website.

[ibanezman88]

^^^good post

[ZackKnight]

complete cosign with anthk.

good post dude

[mkand06]

Thanks

[ZiR RED]

I use a three step method with my clients.

Depending on their age, I multiply their bodyweight by 8-10 kcals.

I then use the above multipliers for unplanned activity (ie: work, chores, etc.)

I then factor in their planned activity. How many days they are exercising and what they will be doing.

From these three calculations, I am able to estimate their daily caloric expenditure.

Br

[chrispghmuscle]

ZiR,, How can you calcuate ( in calories burned ) daily activities, chores, yard work, walking mowing the lawn or anything like that>

[<3Frosty]

More then likely he has texts that provide a listing of approximate caloric expenditure doing certain activities.

It wouldnt be that hard for testers to have a heart rate monitor and test certain activities around the house.

[ZiR RED]

Originally Posted by chrispghmuscle

ZiR,, How can you calcuate ( in calories burned ) daily activities, chores, yard work, walking mowing the lawn or anything like that>

Like I said, its an estimate. I actually use a chart very similar to what anthk posted, except it lists job descriptions as well. Someone working hard labor 5-6 days a week will have a 1.7 or 1.8 multiplier, while someone who works in an office and comes home to his/her couch will be using a 1.3 multiplier.

I then add in planned activity. For my general clients, who have never trained before, it's about 5kcals per minute of activity inside the gym. So if they are weight training for 30 minutes, then walking the treadmill for 30 minutes, they are expending 300 calories. If they do this 4 times a week, its 1200 divided by 7 (lets say 200 to keep numbers simple) that I add on to their daily expendinture.

Br

[mitbar]

so maybe its cause i am tired but anthk your calculations are confusing me. my bmr is apprx 2257.23. so what do i use it for in your calculations up there. if i take 600 away is that a good cutting diet caloric intake? shit i am confused bro.

[mitbar]

ok so i figured out what my calories are by using the multiplyer, they are 3498. now should i take this number and subtract like 600 from it to figure out a good cutting caloric intake or not? also i am going to track what i eat to see how accurate this is. thanks for the help.

[<3Frosty]

Originally Posted by mitbar

ok so i figured out what my calories are by using the multiplyer, they are 3498. now should i take this number and subtract like 600 from it to figure out a good cutting caloric intake or not? also i am going to track what i eat to see how accurate this is. thanks for the help.

I'm not sure where you got 600 from, but that or 500kcals wouldnt be a bad start and see where you go.

[mitbar]

i just grabbed a number out of my hat and threw it out there is all. what about cutting 500kcals from my 2257? would that allow me to maintain my muscle if thats my bmr?