alexvue - Member

alexvue

Joined January 2016

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Weight History

Start Weight

145.0 lb

Lost so far: 28.0 lb

Current Weight

173.0 lb
Performance: gaining 0.8 lb a week

Goal Weight

130.0 lb

Still to go: 43.0 lb

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Math help with Keto diet
@shadow451
I copied this from that site http://www.bmi-calculator.net/bmr-calculator/#result

"Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Total Calorie Needs Example
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.

Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight:"

SOOOO 1633.45 x 1.55 = 2531.8475 calories

This is how I got my daily calorie intake. I work out 3~5 days in a week; therefore, I need to eat 2531.8475 calories to keep weight.

My question is if I go into deficit do i...
A) do I lose fat and muscle
B) do I lose fat but gain muscle.
c) do I lose muscle.

another question is How do I gain muscle? I wanna get big. So to do that do I just eat 500 calories more? Thus eating 3031.8475 calories? thanks!

posted 07 Feb 2016, 15:42

Math help with Keto diet
@shadow451

I used this to determine my BMR
http://www.bmi-calculator.net/bmr-calculator/#result

And this to determine my total calorie needs [ Harris Benedict Equation]
http://www.bmi-calculator.net/bmr-calculator/#result

!
Are these legit tools?

posted 07 Feb 2016, 15:07

Math help with Keto diet
Okay guys i'm not sure how this site's reply system works; HOWEVER, I will reply individually to those people who helped me since they took out time in their day to do so. I've been busy at college, and when I get home I just die in bed. I think I'm carb crashing hard ever since I got back into eating rice. It is unbelievable that I eat more than 3000g of sodium alone from rice in a day. That is more than 6 cups of white rice plus salty food [a whooping 3 helpings per meal in a day from age 10~20, it is amazing that I don't have any serious health issues]. I'm going to try the keto diet again after I PLAN OUT all my meals and buy the appropriate foods. Thank you all again and lets keep fighting together!

posted 07 Feb 2016, 15:03

Math help with Keto diet
To start off not sure which section this goes to but I have questions on DIET. THE KETO diet that consist mostly of fat.

Okay so the rule to enter the body state of keto is
35% protein, 65% fat, and 5% carbs

My lean mass got me to 101.5, I then multiplied it by 1.55 and got 152.25; therefore, I need 152 grams of protein.[anything really. leaning towards ground meat,chicken breasts and whey.]
I need less than 20 grams of carbs so I got 22.02g from broccoli [fiber - carbs]; [less than 30 carbs].
For fat it came from Virgin unrefined coconut oil SUN HARVEST, which came out at 42g [How many grams of fat do we really need?]

152g protein
22.02g carbs
42g fat

= 216.27 grams total

that comes out at
70.398113% protein
19.420169% fat
10.181717% carbs
Compared to the recommended
35% protein
65% fat
5% carbs

I'd greatly appreciate the help with my math. Also this is only for one meal. How do I spread my meal out, and it feels like I am going to have to calculate everything to lose weight.

BMR 1633.45
total calories needed 2531.8475
500 deficit to lose weight.

I haven't even calculated the calories. OMG THIS MATH IS FUN BUT A GRIND. I'm new.

For those who helped thank you so much for your time. I have trouble understanding the math.

posted 29 Jan 2016, 00:39

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	1 cup Black Beans
	4 cups chopped Broccoli
	3 cups Spinach

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