Author Topic: exrx calorie requirement calculator  (Read 5032 times)

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LBSS

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exrx calorie requirement calculator
« on: November 02, 2012, 09:29:20 am »
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linked by vag: http://www.exrx.net/Calculators/CalRequire.html

i put in the following:

26 years old*
176 pounds
71 inches tall

8 hours resting
11 hours very light
1 hour light
4 hours moderate
0 hours heavy

calculator gave:

1893 BMR
1617 activity
3510 total kcal required

seems kind of high. that's my best guess for a typical day, but i guess i should keep track. would be interesting to journal that alongside intake to see how the two compare. my default over the course of a week is to eat right at maintenance for ~175 pounds body weight.

new project! who wants to join?

*technically still 25 but i'll be 26 in less than three weeks, so, you know. close enough.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

Kingfish

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Re: exrx calorie requirement calculator
« Reply #1 on: November 02, 2012, 09:48:37 am »
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http://www.cordianet.com/calculator.htm

this is what i would use as this is the most accurate. i find that 3000-3400 for me works most of the time. what to be leaner - i go full no no carbs from natural sources (i still get a few from the protein shakes).. and a very very high water intake.. that will lean/dry you out another 3-5lbs fast.

5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

LBSS

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Re: exrx calorie requirement calculator
« Reply #2 on: November 02, 2012, 10:20:44 am »
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^^^ those give me 2796-2925 kcal required. seems more realistic. but we'll see.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

vag

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Re: exrx calorie requirement calculator
« Reply #3 on: November 02, 2012, 10:25:14 am »
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Ah , project , awesome!!!  :highfive:

I used 38y.o. / 6' / 195lbs / 17%bf

On cordianet i got :
2150 based on height , 2350 based on bodyfat.
I used "little or no exercise" because i find all other settings useless in those calculators. I don't want to know what my average TDEE is if i work out 3 times a week is , i want to know what it is when i work out and when not , that's why i prefered the exrx one.

On exrx i got:
~2600 for 10 hours resting / 13 very light / 1 light ( no workout day ).
~2900 for 10 hours resting / 12 very light / 1 light / 1 moderate ( gym day )
~3300 for 10 hours resting / 11.5 very light / 1 light / 1.5 heavy ( bball day )

LBSS : 4 hours moderate? Did you read the legend , moderate is "Walking 3.5 to 4 mph, weeding and hoeing, carrying a load, cycling, skiing, tennis, dancing, weight training including rest between sets."
woot

LBSS

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Re: exrx calorie requirement calculator
« Reply #4 on: November 02, 2012, 01:05:27 pm »
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i guess that would be for weight lifting days. i spend two hours lifting weights and similar things and around an hour walking. i walk about 4 mph when i'm not in a hurry. maybe 3 hours moderate is more accurate.

EDIT: if i shift that hour from moderate to light, it has no effect on kcal requirements. still gives 3510. non-workout days (8 hour resting, 14 hours very light, 1 hour light, 1 hour moderate) would be 2879 kcal.
« Last Edit: November 02, 2012, 01:29:49 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

vag

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Re: exrx calorie requirement calculator
« Reply #5 on: November 03, 2012, 10:11:42 am »
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^
Yes , that exrx calculator seems to overestimate TDEE, but i'm not sure.
For now i will use 2300 as TDEE base and add activities, so ~2500 for lifting days and ~3000 for full court bball days.

I'd like to hear what entropy and dreyth use to calculate BMR/TDEE, and anyone else that calculates daily caloric expenditure of course.
Dreyth uses 2000 as BMR ( 2100 as he adds food thermic effect ) and he is 200lbs lean, then adds daily activitities.
woot

Dreyth

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Re: exrx calorie requirement calculator
« Reply #6 on: November 05, 2012, 11:33:33 am »
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Here's what I do (you can check my log for it). Instead of using calculators to determine how many calories I burn generally over the course of the day, I ONLY do that for my BMR. So I calculate my BMR (~2,000cal) and then I calculate the separate activities by looking them up... not by using a calculator for "light activity for 2hrs."

Example from my log:

Quote
-= Calorie Log =-

FOOD / ACTIVITY                      CALORIES
2 slices of pizza                             +540
5 eggs                                          +310
4 cups whole milk                          +600
2 scoops protein                            +240
Chicken platter                             +850
1 serving grapes                           +60
Total in                                     +2,600   
 
BMR                                            -2,000
Walked 8 miles                             -800
Worked out                                  -200
Thermic effect of food                   -300
Total out                                  -3,300   

Balance                                   -700cal


After cutting for 6 weeks at -500cal a day and only losing 4lbs (instead of the predicted 6), I simply am now cutting at -700cal.


There is some estimating/rounding involved (like with how many calories I've burned lifting or walking, but I look those up for ballpark figures), so I just adjust the caloric balance for the day and continue for there.

Even if my numbers are way off, as long as I drop weight consistently and at the right pace it doesn't matter to me because I've found a balance. Kind of like how you use an old scale, and you're not sure if its 5lbs heavy or 5lbs light, but as long as its consistent and you go from 230lbs to 220lbs, you know you've dropped 10lbs.
« Last Edit: November 05, 2012, 11:36:04 am by Dreyth »
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vag

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Re: exrx calorie requirement calculator
« Reply #7 on: November 05, 2012, 12:37:20 pm »
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Right about rounding. Your try-and-catch method is the best way to estimate your 'base' TDEE. So after some time of cutting with your numbers it seems that you are about 200kcals off ( rounding again ). That can be fixed either by cutting 200 more as you do or by adjusting BMR.
The exrx seems overcalculating for sure, i will use 2300 for no-workout days , 2600 for gym days and 3000 for full court bball days for now and report back after a few weeks.
woot

entropy

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Re: exrx calorie requirement calculator
« Reply #8 on: November 05, 2012, 12:48:49 pm »
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Hey vag saw your post. I don't really use the calculators, I don't think they work very well for me except if they're just rough guesses to start with. But for that, I find the old bodybuilder rule of 10xbw (in lb) to work well enough. So if i'm 180 then i should be eating 1800 kcal a day to lose weight.

It's not perfect but it seems to work ok. For maintenance you're supposed to use a multiplier of 12-15. 12 if you're not very active, 15 if you're really active (not me). So that's about a good place to start.

Of course after a week or so if your bodyweight is going up, then you re-adjust your maintenance value - and if it's going down and you're happy with the rate of change, then keep it, otherwise bump off another 500 cal or so and see how you go. It's an experimental thing short of using doubly labelled water, or a bodybug or something like that.
Goals: Cutting to 6-8% bodyfat

entropy

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Re: exrx calorie requirement calculator
« Reply #9 on: November 14, 2012, 11:05:26 am »
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ok im in ..



that's my daily template. I might add a banana or gatorade or two around training but that's what im sticking to for the next few weeks.
Goals: Cutting to 6-8% bodyfat

vag

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Re: exrx calorie requirement calculator
« Reply #10 on: November 14, 2012, 02:50:29 pm »
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Thanks for the input. You are consuming ~1500 kcals cutting about 20% so your estimated TDEE is 1800kcals@178lbs. That should be about right, i tried a 20% deficit with a TDEE of 2000kcals@198lbs this week but lost too much. Now trying TDEE 2200 ( 2400 in workout days ). That would have my consumed kcals target at ~1900 which is right about 10*BW as you said above. Let's see how it works , i am trying to achieve a steady loss of 1lb/week.
woot