Any Dieticians here?

[Tatyana]

Here are both the formulas, all of the people who developed these equations are well-known physiologists, they all have published textbooks on sports exercise, diet, physiology.

I would recommend if you have an accurate bodyfat percentage, use the Katch-McArdle formula.

If you are new to training, or don't have an accurate bodyfat, use the Harris-Benedict.

I have used both when calculating my calories, there was a difference of about 300 kcal/day. The more you weigh, especially due to lean tissue, your calorie variance will be greater.

The simplest relatively accurate way of measuring your bodyfat is with a one site body caliper called the accumeasure. You can get one on-line for about a tenner (UK).

BMI or bodymass impedance is not as accurate, those are the scales you stand on or hold onto, unless they are very high quality, and maintained well, calibrated and such, they can act as a rough guide.

Three or seven site calipers is one of the best, however, you do need a person who is skilled in this to do this for you (ever try to pinch the back of your own tricep or back?).

The gold standard for bodyfat is immersion in water, hydrostatic, however this is normally only for research purposes.


To calculate your BMR based on your total body weight (Harris-Benedict Formula)

BMR= basal metabolic rate

BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels

Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

 

[Tatyana]

THe only other recommendation I have, is that before you go on any type of diet, you actually KNOW what your average calorie intake is.

I remember the first time I did my 'food diary'. I thought I ate really well, and I found out my diet was something like 40-50% fat, I was shocked!!

Our bodies are clever things, and have adapted over the millenia to survive in the harshest of conditions, so dramatically altering anything can throw them into 'survival mode', which, with us is usually storing fat and catabolising muscle.

If you do a food diary and find your intake is quite a bit off one of these calculations, re-adjust your calories slowly, altering your intake by plus or minus 20% week by week.

That is the sensible way to do it to guarantee long term success.

x
x
x

T

I like this website to find out calories and macronutrient ratios, there are a few out there, find one that you like, or get a book.

I have notebooks of tables of varying amounts for when I cook etc, and now, putting all of that into excel

To calculate calories http://www.calorieking.com/

 

[javaguru]

shit me too well i have 3...

i think java is 24 hour nutrition advocate like myself..

i.e those stupid myths that the body stops working after x oclock!

My last meal is an hour before I go to bed.

 

[Faizakafez]

My last meal is an hour before I go to bed.

likewise but 1.5-1 hour but still i was refering to the fats pwo

 

[javaguru]

likewise but 1.5-1 hour but still i was refering to the fats pwo

Yeah and my diet is pretty low fat anyway. A lot of people like ANPB but I'm not a big fan of it in a diet. I prefer my ground flaxseeds.

 

[Faizakafez]

same the npb you get in the stores is not a complete omega 3 6 9 anyways

i thinks its only omega 3 or its lacking some other components not making it a complete fat source

plus its overly easy to eat more than a few table spoons

 

[javaguru]

Hey cloclwork, if you went to your average dietician this would be the diet you would be put on...2,000 Calories, 10% Protein 60% CHO 30% Fat.

 

[Jon79]

thanks for the k that u never sent for the diet i posted

fuckin liar

i hate u

 

[javaguru]

thanks for the k that u never sent for the diet i posted

fuckin liar

i hate u

I posted the dietician diet for him...

 

[juiceddreadlocks]

John Berardi = teh awesome