Calorie Requirements advocated by top coaches...?

[Gareth83]

I would like this thread to contain recommendations by some of the World's top coaches with regards to calorific requirements.

Now we all know the figures suggested are going to be guidelines, so please don't ask individual questions relating to the figures quoted. This is a thread to highlight possible approaches.

I will start with Chad Waterbury's recommendations:

Quote

Goal: Hypertrophy
Kcals = LBM in lbs * 16

Goal: B/weight maintenance
Kcals = LBM in lbs * 14

Goal: Fat loss
Kcals = LBM in lbs * 12

Christian Thibaudeau's lean bulking protocol:

Quote

Caloric intake relative to lean body weight to support optimal growth (considering a normal activity level)

Lean Body Weight (total weight — fat weight)

Caloric Intake to Support Optimal Growth based on LBM

120lbs-2455kcals

130lbs-2634kcals

140lbs-2813kcals

150lbs-3037kcals

160lbs-3260kcals

170lbs-3440kcals

180lbs-3663kcals

190lbs-3885kcals

200lbs-4064kcals

210lbs-4244kcals

220lbs-4467kcals

230lbs-4646kcals

240lbs-4868kcals

250lbs-5091kcals

260lbs-5270kcals

270lbs-5494kcals

As you can see, the above recommendations would yield quite a significant difference for a guy with a LBM of 200lbs.

So what other formulas/calculations do coaches/authors tend to recommend?

What have you used and what has proved successful??

[shortstuff]

great thread gareth subscribed to this one!

[cleaver]

Quote

great thread gareth subscribed to this one!

WTF?

Not sure if it's a true formula.

Start at 15 kcal per lb of bodyweight. Increase by 1kcal per pound, each month, until the growth kicks in at the required rate. too fast then drop a kcal per pound.

[shortstuff]

i find its a great thread because not everyone on this forum has the know how and knowdledge of ways and means of working out the calories for each day its a learning curve for some off us new to all this

[cleaver]

Quote

i find its a great thread because not everyone on this forum has the know how and knowdledge of ways and means of working out the calories for each day its a learning curve for some off us new to all this

I thought that you had maybe confused it for Gareth's new journal which is due to appear!

[Gareth83]

Mifflin-St Jeor equation for finding BMR

h = (9.99*weight in kg)+(6.25*height in cm)-(4.92*age in yrs)+166*sex (1 for males; 0 for females)-161

The above is the most accurate equation according to http://www.adajournal.org/article/PI...01495/abstract even more accurate than the original Harris-Benedict equation

Quote

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

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

This will give you a pretty accurate maintenance figure. Then adjust to add mass / lose weight accordingly

[daffy]

Quote

Mifflin-St Jeor equation for finding BMR

h = (9.99*weight in kg)+(6.25*height in cm)-(4.92*age in yrs)+166*sex (1 for males; 0 for females)-161

The thing about that is that it takes no account of muscle mass or proportion of fat to muscle. A kilo of muscle has greater nutritional requirements to maintain than a kilo of fat, so surely your BMR will alter depending on how lean you are at a given weight, i.e., someone at 90 kg @ 8% bodyfat as opposed to someone at 90kg @ 20% bodyfat. I also think this is where the two other coaches above do well in recognising it's LBM we should calculate our numbers for.

[Gareth83]

Quote

The thing about that is that it takes no account of muscle mass or proportion of fat to muscle. A kilo of muscle has greater nutritional requirements to maintain than a kilo of fat, so surely your BMR will alter depending on how lean you are at a given weight, i.e., someone at 90 kg @ 8% bodyfat as opposed to someone at 90kg @ 20% bodyfat. I also think this is where the two other coaches above do well in recognising it's LBM we should calculate our numbers for.

This is true and this is why I favor the original recommendations. However, the first two recommendations still vary dramatically in their figures.

This is why I'm trying to make this a thread discussing the top coaches recommendations..

Come on chaps, surely most of you have a nutrition book at home that you can just quote a bit of text

[Drew Price]

The problem with these guides is that everyone has a different calorific output varying from individual to individual and day to day, even when corrected for LBM and NEPA etc. Many things are going to impact upon how weight changes and what that change is composed of (LBM/NLBM)

Dietary intake
Food choices
food timing
Health (general, endocrine etc)
Training experience,
Limb length and gait,
Past body comp history

I could go on....

[Gareth83]

I know all the above, I'm always one to suggest to take figures with a pinch of salt and adjust to suit.

I'm just interested in what different coaches recommend....