Please Scroll Down to See Forums Below I've found a few BMR calculators on google most say I'm between 2300-2600 BMR at a weight of 245, 75 inches and a male. Now BMR is just to maintain weight without doing any exercise of any kind right? So if I were to go lift and burn like 500 calories lifting then I'd need to consume 500 calories in order to prevent any weight loss assuming that 2500 was my BMR? Which means I'd need to eat 3000 per day and burn 500 everyday to maintain the exact same weight, in theory. My problem is that I plan to lift 4-5 times a week so how do I determine the calories that I will burn during those workouts. Also how do you determine the calories that you burn during cardio if you choose to include cardio in your weight loss routine? I realize that everyday demands different amounts of calories so it really is just an average guess, but I want to be sure that I'm right in my thinking and in my calculations.
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I need help calculating BMR for determining calorie defecit.
- Thread starter CobraUTAH
- Start date
sawastea
New member
28 Age
245 Weight in pounds
75 Height in inches
0.5 Activity factor: .3 sedentary, .5 moderate, .75 heavy
2353.781818 Basal Metabolic rate
1176.890909 Caloric Expenditure during activity (Activity factor)
235.3781818 thermic effect of food
3295.294545 Final BMR
3795.294545 Eat this many cals/day to gain one pound per week
2795.294545 Eat this many cals/day to lose one pound per week
245 Weight in pounds
75 Height in inches
0.5 Activity factor: .3 sedentary, .5 moderate, .75 heavy
2353.781818 Basal Metabolic rate
1176.890909 Caloric Expenditure during activity (Activity factor)
235.3781818 thermic effect of food
3295.294545 Final BMR
3795.294545 Eat this many cals/day to gain one pound per week
2795.294545 Eat this many cals/day to lose one pound per week
Last edited:
I'm 28, as I said I'm not really sure my activity level. I currently workout 4 times a week mon, tues, and thurs, fri. I work out very very hard for an hour each of those days give or take 15 minutes.
I'm definately not sedintary, maybe somewhere between moderate and very active. Since I've been bulking I've cut out most anything that requires running or extra effort. I don't play basketball anymore or go for runs. I do plan to start cutting the first of February and that will mean my activity level will rise some. I don't plan to alter my four heavy training days but I may include some cardio once or twice a week for a bit of extra calorie burning and health benefit. Thanks for your help.
I'm definately not sedintary, maybe somewhere between moderate and very active. Since I've been bulking I've cut out most anything that requires running or extra effort. I don't play basketball anymore or go for runs. I do plan to start cutting the first of February and that will mean my activity level will rise some. I don't plan to alter my four heavy training days but I may include some cardio once or twice a week for a bit of extra calorie burning and health benefit. Thanks for your help.
heregothere
New member
most formulas only give you an approximation of how many calories your body should burn in a given day.
the only way to truly tell how fast your metabolism runs is to learn your body. if that means closely monitoring your caloric intake and your weight for a couple of months, then that's what it will take.
the only way to truly tell how fast your metabolism runs is to learn your body. if that means closely monitoring your caloric intake and your weight for a couple of months, then that's what it will take.
Yeah I know that it's all just averages. I've always been a pretty lean person, even without special diet attention before I started to bulk I was between 10 and 11%. Now after nearly 10 months of bulking I'm up to 15%. I figure it's still a pretty fast metabolism and that's why I'm worried as to where to begin calcuating and how much of a defecit I really need.
sawastea said:
So your saying that my BMR at a moderate activity level is 3295 just to maintain my 245 pound mass? So if I decide to start doing a bit of cardio will I need to recalculate at .6 or .7 activity factor?
So basically gaining and loosing weight is a difference of 500 calories a day. 500 less or 500 more depending on whether you want to loose or gain? Will this calculation ensure that I have a minimum or zero loss of lean mass, assuming that I eat properly, and maintain a clean diet.
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