Working out maintenance calories.

Amprodude

How does one effectively calculate how many calories does one need to consume a day? I don't know if I have calculated it correctly and trying to set it up on my fitness pal app.

and how accurate are the portions and servings in the drop down menus in my fitness pal? I see the Glenisk Greek natural yoghurt has more kcals in my fitness pal app than what's on the back of the yoghurt carton.

Thanks.

the groutch

How to calculate BMR

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

then multiply by 1.2 if little physical activity, 1.35 for lightly active, 1.5 for moderately active and 1.7 for very active to get the number of calories you need each day to maintain the same weight. for weight loss then subtract up to 500 per day.

doctorwhogirl

I find this site quite good for calculating calories needed. Then I input the result into MFP by manually changing my goals.

www.scoobysworkshop.com/calorie-calculator/

Amprodude

the groutch wrote: »

How to calculate BMR

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

then multiply by 1.2 if little physical activity, 1.35 for lightly active, 1.5 for moderately active and 1.7 for very active to get the number of calories you need each day to maintain the same weight. for weight loss then subtract up to 500 per day.

But if you work out the BMR isnt that what you need approx daily?

E.g I worked out that i need 1790kcals a day before exercise. I train hard on stationary bike these times for 30-60mins depending on the workout each day along with push ups for 5mins which were about 50kcals. I entered in all my foods today and it was 2145kcals but then i trained for 40 mins of hard resistance training on bike with 5 mins warmup. This counted as about 438kcals on my fitness pal app. As a result its under 1790kcals.

Should i add on my exercise to my daily kcals amount first for it to be accurate?

Thanks.

Hani Kosti

http://www.health-calc.com/diet/energy-expenditure-advanced
I think this one is the most accurate

Amprodude wrote: »

How does one effectively calculate how many calories does one need to consume a day? I don't know if I have calculated it correctly and trying to set it up on my fitness pal app.

and how accurate are the portions and servings in the drop down menus in my fitness pal? I see the Glenisk Greek natural yoghurt has more kcals in my fitness pal app than what's on the back of the yoghurt carton.

Thanks.

cmyk

Amprodude wrote: »

Should i add on my exercise to my daily kcals amount first for it to be accurate?

If you multiply your bodyweight in lbs X 14-16cals per day, that usually works out about right for maintenance. If you've got an active job, shoot for the upper end, or spend most of the day sedentary (desk job) try shooting for the lower.

Remember, these are simply just estimates anyhow...you're daily maintenance is a bit of a moveable feast anyhow, use it as a guage and adjust from there.

You really don't burn that much energy in an hour long session, unless you're a top level athlete. The figures stated usually include the energy you would have used sitting on the couch anyhow so don't get too caught up in it all.

Will Heffernan

cmyk wrote: »

If you multiply your bodyweight in lbs X 14-16cals per day, that usually works out about right for maintenance. If you've got an active job, shoot for the upper end, or spend most of the day sedentary (desk job) try shooting for the lower.

Remember, these are simply just estimates anyhow...you're daily maintenance is a bit of a moveable feast anyhow, use it as a guage and adjust from there.

You really don't burn that much energy in an hour long session, unless you're a top level athlete. The figures stated usually include the energy you would have used sitting on the couch anyhow so don't get too caught up in it all.

See...this is good marketing. A clear concise and helpful answer that bangs the nail on the head.

You, Hanley, COH and Gymfreak...need to organise a little 'Perfect Program & Nutrition Seminar' for boards.ie.

Coach the squat, deadlift and bench variations along with general exercise technique guidelines. A summary of the 'rules' of good nutritional practices and principles....and then repeat it every 6 months.

Charge an extortionate fee for it so people know its worth it that way you'll get a heap of people rather than do it for free and no one shows up.

That way you guys all get to showcase your skills and approaches as well.