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    VTRICIA   44,526
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12 weeks of maintenance, Katch-Mcardle

Wednesday, March 06, 2013

Today when I woke up I was thinking about how we're always told that muscle burns more calories than fat. So why are our calorie levels based on BMI? (Last night I was looking at BMI in the Maintenance Workbook thread on the maintenance team). I advocate for BMI as an easy estimate of body composition, but I am aware it isn't perfect. So what would be better? Knowing my lean/fat ratio and calculating my calories based on that. I use calipers to get my bodyfat%.

I guess I should go a little further back. I've been studying the National Weight Control Registry and one of the stats that alarms me is the average calorie intake is 1385 calories a day. That's average. Technically they say "characterized... By about..." So I don't know if this is mean, median or mode, but that seems low for an average. They grant that many of the registrants are still trying to lose, and the prevalent form of exercise is walking for 60-90 minutes a day. I just worry a lot of these people are in metabolic debt and that's no way to maintain for the rest of your life.

So I got online this morning and found the Katch-Mcardle formula. Plugged in my bodyfat% of 30, multiplied it by a moderate activity level (1.55) and it gives me 2274/day for calories. Turns out I've been eating just over that for the last three weeks (based on fitbit calories +350 for nursing on demand) and my weight has been remarkably stable. I feel very good at this level. I looked up the Cunningham formula too, but not sure how to use it with the information I get from the fitbit, as it gives a resting rate.

I'm still at 6 freggies a day. I drink 9 or ten cups of water, do moderate cardio daily and strength training 3 times a week, two with weights and one with body weight resistance in between. I'm pleased with my strength gains (still working toward that pull-up).

I do intend to lose some more fat later this year, after the tot is weaned. I suppose I can wait and test the spark solution for that. That would give me some time to work out maintaining while not nursing.

But I guess the overall takeaway here is if you want to exercise so you can eat more, build lean bodymass!

Ah, yes, a link would be good. www.calculatorpro.com/ca
lculator/katch-mcardle-bmr
-calculator/
This is a BMR. Then you multiply that by
1.2 if you're sedentary
1.37 if you exercise up to 3 times a week
1.55 if you exercise 3-5 times a week
And so forth according to the Harris Benedict equation.

Unless you meant the link for the maintenance study:
www.rimed.org/medhealthr
i/2009-02/2009-02-53.pdf
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  Member Comments About This Blog Post:

TANYA602 3/9/2013 8:08PM

    This is rather fascinating. Thank you for the links....I have more to learn, obviously!

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JUMPINJULIE 3/6/2013 11:02PM

    Great info. Thanks for sharing.

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NEWRUNNER2 3/6/2013 4:16PM

    Thanks for the great information. I'll have to try the formula when I'm feeling more mathematically inclined. Thanks again! emoticon

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AURORAMILLET 3/6/2013 2:03PM

    So true!!!

Keep up the good work!!

emoticon

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NSTARSMITH 3/6/2013 2:01PM

    That is a very useful formula, with less guess work involved. Thanks for sharing! You are very inspiring, by the way!

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POPSY190 3/6/2013 1:32PM

    Thoughtful and interesting blog. Thank you.

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BIGPAWSUP 3/6/2013 12:30PM

    cool - share link please


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TLENGYEL 3/6/2013 10:49AM

    Thank-you for providing such great information! And great job!

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SUGAR0814 3/6/2013 10:39AM

    It seems like you are on track & doing great! emoticon

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CDCSMITH2013 3/6/2013 10:15AM

    I lost weight when I nursed, even when I ate the amount of calories I was supposed to. It was a constant set of tweaking as he (whichever of the boys at the time) started to depend less on me for their food. I've always been equally fearful and curious about my fat percentage. One of these days, maybe I'll give in and find out. ;)

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