Quote:
Originally Posted by Aoife
What does Leigh's quiz say you should choose as multiplier?.
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MATH ALERT!!
My numbers:
FLTS says my BMR is 1442 by the equation.[SIZE=/>
1442 x 1.2 = 1730 sedentary
1442 x 1.375 = 1983
Which of these is my maintenance? I would say 2235cal when I am
exercising 6x/week moderately could be my maintenance if I'm thinking
the math right?
The goal range I chose in OPT when I am exercising moderately 5-6 days/week at 30% deficit is 1388-1564, with a target of 1413cal
100%....70%....65%....60%
1983 …1388…1289….1190 1.375 multiplier
2019…1413…. 1312…1211 1.46 multiplier I chose
2235…1564…..1453…1341 1.55 multiplier
My actual daily average over the past 4.5 weeks is 1400kcal, with an average daily deficit of 757kcal, which, I believe, is all in the correct range. I'm eating at 70% this next 4 weeks, which I would say is
1388-1453kcals range
Quote:
Originally Posted by Aoife
You use the same number for maintenance… the 40% takes care of it being a rest week, so you don't need to redo a multiplier for a rest week and THEN take off 40%. ie… you're making it more complicated and out-thinking it.
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I still don't understand this. 60% of my maintenance when I'm exercising 6x/week is 1211 cal at a 1.46 multiplier. But I am being sedentary that week, not active.
thanks!
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