33yrs old, 6"0, 219.3lbs, 27.9% body fat, 29.7 BMI
BMR (base metabolic rate) (men and women) = 370 + (21.6 X lean mass in kg)
You are male
You weigh 219.3 lbs (99.47 kilos)
Your body fat percentage is 27.9% (61.18 lbs fat, 158.12 lbs lean)
Your lean mass is 158.12 lbs (71.72 kilos)
Your BMR = 370 + (21.6 X 71.72) = 1919 calories
To determine TDEE (total daily energy expenditure - how many calories you need per day for weight maintenance) from BMR, you simply multiply BMR by the 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.)
Continuing with the previous example:
Your BMR is 1919
Your activity level is lightly active? I picked this one because if you’re planning on walking every day, you probably wouldn’t be considered sedentary.
Your activity factor is 1.375
Your TDEE (total daily energy expenditure) = 1.375 X 1919 = 2639 calories
So for macronutrients:
You need 2639 calories per day to maintain your weight. Since you mentioned that exercise is limited, you may want to cut your calories by a couple hundred per day to contribute to weight loss.
SO let’s go with a 2439 calorie/day goal.
You needs approximately 110.68-158.12 (.7-1 gram per pound of lean body mass) grams of protein.
Are you able to do any resistance training? If yes, I’d go higher on protein, if not, mid to lower.
For this calculation I’ll just go for the midpoint – 134.5 grams of protein.
One gram of protein is 4 calories.
134.5 grams of protein * 4 calories per gram = 538 calories should come from protein.
I’m not sure how drastically you want to cut your carbs, but Mark recommends between 50-100g to be in the “weight loss sweet spot.” I’ll take the midpoint from there again – 75 grams of carbs.
One gram of carbs is 4 calories.
75 grams of carbs * 4 calories per gram = 300 calories should come from carbs.
So subtracting 538 cals from protein, and 300 cals from carbs, you have 1601 calories remaining, which should come from fat.
One gram of fat is 9 calories.
1601 cals divided by 9 = 177 grams of fat.
That breaks down to 65.64% fat, 22.06% protein, and 12.30% carbs.
If you upped the protein to 158 grams, and the carbs to 100 grams, you’d get:
25.91% protein and 16.40% carbs. That would leave you with 57.69% fat, or 1407.06 cals (156 grams).
I’d say if you stay within those boundaries, you should see progress!
Some other things to consider: if you feel like 200 calories is too much/too little to decrease by, you can go as high as 500 (in my opinion – some would consider this too much).
A pound is 3500 calories, so you can figure that if you lower your calorie goal by 500 per day, you’d theoretically be dropping a pound a week. However, it is FAT that we want to be losing, so you have to make sure your body becomes fat adapted and efficient at burning excess calories, not things like muscles – I haven’t totally figured out fat adaptation, but I doubt your body will be efficient at anything if you’re not giving it enough calories. So listen to your body!
Holy smokes, that is awesome. Thanks do much. I really want to lean up....
Noooo prob! Hope everything goes well for you - keep us updated!
[QUOTE=Moll;949097]Noooo prob! Hope everything goes well for you - keep us updated![/QUOTE]
Getting some different numbers here...:) not to far off but I am getting 2122 for BMR. I used an online one that Mark Sisson suggests in the book.
So I go the following Moll,,,,
2900 calories to maintain. I am taking off 500 to start.
Protein- 158g (632 cals)
Carbs - 100g (400 cals).
Fats - 152g (1368 cals).
I put everything on the high end for the above calculations.
Now below is where it is on the lower ends:
Protein: 111g (444 cals)
Carbs: 50g (200 cals)
Fats: 195g (1756 cals)
From what I've been reading about fat I'd probably go with the lower ends or somewhere in the middle - that way you can "eat more fat" as it were. If I were you I'd stick to either one for enough time to gauge how it's working...maybe a couple weeks or so...and then adjust if you need to. :)
From what I've been reading about fat I'd probably go with the lower ends or somewhere in the middle - that way you can "eat more fat" as it were. If I were you I'd stick to either one for enough time to gauge how it's working...maybe a couple weeks or so...and then adjust if you need to. :)[/QUOTE]
Thanks so much Moll, probably take me a couple days to get rolling. Hardest part about this is starting...but I am determined.