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calculating maintenance level
- Thread starter mdawson2
- Start date
To calculate your maintenance level is that your bmr plus how many calories you burn a day?
Try this, it does the BMR and the maintenance level calc for you.....
I've also seen a simple rule of thumb calc of 16 calories X per pound of bodyweight ......less 20% ( to shed fat )..... plus 20% ( to add weight ) as a good starting point.
well im tryin to get pretty exact because when I cut last time I seemed to lose fat but alot of muscle too. If Just take a day and carb up I can gain like 5lbs in day which is telling me that something im doin when I cut isnt right, but it seems like if I eat a certain amount it just gets stored as fat and the difference between calories is not that great between those two. In the stickies it says that you multiple your bmr by a certain number and i guess im confused on that part my lifestyle is sedentary because I study all day, but I do have to walk to classes. However I do some sort of cardio every day for 30 min I just do really hard cardio 2/3 days a week and lift 4 days a week, but when im doin my lower intensity cardios im still burning about 750cal in 30 min so im confused on what to multiply that number by because between the moderate and very active is a big difference (3100 and 3500)
well im tryin to get pretty exact because when I cut last time I seemed to lose fat but alot of muscle too. If Just take a day and carb up I can gain like 5lbs in day which is telling me that something im doin when I cut isnt right, but it seems like if I eat a certain amount it just gets stored as fat and the difference between calories is not that great between those two. In the stickies it says that you multiple your bmr by a certain number and i guess im confused on that part my lifestyle is sedentary because I study all day, but I do have to walk to classes.
However I do some sort of cardio every day for 30 min I just do really hard cardio 2/3 days a week and lift 4 days a week, but when im doin my lower intensity cardios im still burning about 750cal in 30 min so im confused on what to multiply that number by because between the moderate and very active is a big difference (3100 and 3500)
You can try this formula for comparison purposes as well.....
A - Your weight in pounds
B - Take A X 11 = RMR calories
C - Take B X 1.6 for your daily activities calories
D - Number of minutes you weight lift per week X 5
E - Number of minutes you do aerobic cardio, sports etc. per week X 8
F - Add D & E....divide by 7
G - Add C & F to get an estimate of your daily maintenance calories
B - Take A X 11 = RMR calories
C - Take B X 1.6 for your daily activities calories
D - Number of minutes you weight lift per week X 5
E - Number of minutes you do aerobic cardio, sports etc. per week X 8
F - Add D & E....divide by 7
G - Add C & F to get an estimate of your daily maintenance calories
.......as it breaks out cardio and weight training as separate line items.
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