Metabolism question

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2009-08-18 10:53 AM


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Subject: Metabolism question
This might be a little technical, but here goes.

I know my base metabolic rate is 2153 calories per day--had it checked in a lab.  I am 6'3" and weigh 215 pounds.  I run 3-4 days per week, 3 to 5 miles each time at a 9 min/mile pace or faster, ride 3 to 4 days per week, 15 to 25 miles per day at 17 mph average.  The swimming has been sporadic.  Given this information, does anyone here have the knowledge to estimate what my BMR might be adjusted for activity?  

2009-08-18 11:19 AM
in reply to: #2355595

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Master
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Falls Church, VA
Subject: RE: Metabolism question

It is going to vary by day based on what you did that day.  Calculate your workout and add to your base.

For ballpark you can estimate:  running is approx 100 calories per mile, biking at a mod pace, is approx 300 calories per hour, swimming is approx 200 calories per hour

2009-08-19 12:27 AM
in reply to: #2355595

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Subject: RE: Metabolism question
Based on the Harris Benedict Formula you will need to multiply your BMR by a factor of 1.55 for moderately active exercise (3 - 5 times per week) and by a factor of 1.725 for hard exercise (6 - 7 times per week).

This will give you a Daily Calorie Consumption of between 3337 and 3714 Calories per day. These figures are approximte and are based on you maintining your current weight. Adjustments will need to be made if you wish to lose (or gain) weight.

I am no physiologist or dietician so take my offerings with a grain of salt. You can learn more at http://www.bmi-calculator.net/bmr-calculator/

Best wishes
2009-08-19 5:39 PM
in reply to: #2357318

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Jakarta Selatan, Unknown
Subject: RE: Metabolism question
I second to Iron Gus here. What you're looking for is your daily caloric requirement which is your BMR plus the calories you use for daily activity.

I would say the BMR you said for that body weight and height is about right.. all you need left is to add how much calories you are going to burn based on the activities you'll do in a day. You might need to measure it by a heart rate monitor to know the intensity of the training so you can determine the calories more accurately.

And then, you adjust the diet according your goal.. eat less than you burn to loose weight, and vice versa. Do not go anywhere below or beyond 1000 kcal to prevent muscle loss or fat gain.
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