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Anonymous
Hey /fit/ I have problem. Remember in Tom Venuto's book when he was talking about your daily calorie needs and he mentioned the (TDEE) equation to figure out your calorie needs according to your activity level, "3 times a week/ 5 times week/ desk job etc.

My problem is I'm not sure if i calculate my calories by using "desk job/no exercise" or "3 times a week" since I'm going to start exercising "3 times a week" but at the moment I am kinda "no exercise/deskjob". Could you help please, I don't want to create too much of a calorie deficit and his starvation.
>> Anonymous
Go with your current activity level. Also, don't worry about lowering your metabolism so much. People are doing that over the course of weeks of harsh deficits... think how long most people rave about the great success of their fad diet, until they begin plateauing and eventually fattening up again...

About a month of sustained asshattery.
>> Anonymous
so its cool if I stay at my current caloric intake which is that of a person who does no exercise. and at the same time starting my new work out routine?
>> Anonymous
Correct. Unless you are actually working out 3x a week, go with the sedentary calculation. When you begin training hard, reassess your needs.
>> Anonymous
whats the formula for finding out the intake level?
>> Anonymous
UNF. UNF. UNF.

Base calories:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Activity coefficient:

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)
>> Anonymous
so that formula is if you want to bulk up? or keep a constant weight?
>> Kobun !!JRdtBO2Ojun
>>205613
Yeah, question. So if I want to lose fat, and am currently consuming 1000-1200... Did the formula, came up with 2676... Does that mean I'm doing a good job? No, I'm not starving myself. Good diet + workout.
>> Anonymous
>>205662
>>205665

That is the amount to maintain. Subtract or add 20-30% to this number according to your goals, whether bulking or cutting. Kobun, you should probably be getting 2100-1800 a day at least.
>> Anonymous
>>205613

well then apparently i need 3200kcal to maintain?
>> Kobun !!JRdtBO2Ojun
>>205688
Cool, thanks. What happens if I keep my current intake, though? Would it speed the process or just slow it down? More harm than benefit?
>> Anonymous
>>205698
Apparently. I don't make the formulas; I just do the copypasta.

>>205700

For a few weeks, you'd lose weight really fast, then you'd plateau, then you'd gain it back. This happens as your body progressively lowers its BMR to survive the famine you've simulated.
>> Kobun !!JRdtBO2Ojun
>>205710
...Fuck. Gotta get back to eating more shit. Maybe 4 meals, 500 calories each or something? Anyway, thanks.
>> Anonymous
>>205726
5-6 meals is best, time allowing, each with some protein.