The BMR

[JKurz1]

It says for me at 6'1, and 160 my BMR is 1790. I sit in an office for 8 hours a day ad train with weights 5-6 times a week. Cardio now is a mere 30 minutes a week. So mulitplying by 1.3, it say I should be getting in about 2100. I am currently around 2500 and the scale isnt moving very much, staying lean, but feel like I should be eating a ton more. Can some explain? At one time I was closer to 3,600 cals and the scale was moving rather rapid. Sure I was doing 20 minutes of walking every mornig, but this couldnt have burned that many cals......any ideas?

 

[jpt]

every person is different....one person might start growing at 500+ bmr....others need alot more...your one of those. bump the cals up like i said to you in another post...2500 for a bulk is nothing even if you are 160 lbs. you need 3k +.....up your cals by 200 next week and see how you do....if the scale doesn't move up it again by 200...continue to do this until you see some changes. remember everybody is different

 

[wlmcrae]

It says for me at 6'1, and 160 my BMR is 1790. I sit in an office for 8 hours a day ad train with weights 5-6 times a week. Cardio now is a mere 30 minutes a week. So mulitplying by 1.3, it say I should be getting in about 2100. I am currently around 2500 and the scale isnt moving very much, staying lean, but feel like I should be eating a ton more. Can some explain? At one time I was closer to 3,600 cals and the scale was moving rather rapid. Sure I was doing 20 minutes of walking every mornig, but this couldnt have burned that many cals......any ideas?

You may want to check your multiplier. I think the level of activity you're working at has a multiplier of more like 1.75, which would put you at over 3000 for maintenance.

 

[JKurz1]

however, i sit all day with no cardio...so it's 1 hour of training.........

 

[wlmcrae]

From Tom Venuto's e-book Burn the Fat, Feed the Muscle:

"Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)"

It looks like you'd be in the 1.55 to 1.725 multiplier range. Desk job for the rest of your day does not negate the hour you spend working out. It is not a minus but a neutral. (It's only a minus for the poor SOB who does nothing BUT sit at a desk . . ) If you were working out like you do, then working in an active job (say, throwing cement bags on a construction site) you would go to the 1.9 multiplier.

Really, though, the numbers are guidelines. If you are not making the gains you want, it doesn't matter what the numbers say because you're not eating enough. Figure out your own personal numbers, if you don't fit the curve. Just keep adding say, 100-200 tracked calories a week until you start to see gains.

 

[JKurz1]

or what about cals x 19-20