Help with 10-12 x your weight
 

First, thanks to everyone for the tremendous help you've been as I've been beginning LC. The wisdom and info here is just as valuable as reading DANDR! Thanks! So.....here is the question (and commentary---I'm good at commentary ;-):

I see that many of you refer to eating 10-12x your weight in calories as a guideline. Is that 10-12x your CURRENT weight? And if so, does that mean that you continue to refigure that amount as you loose weight? Where did this 10-12x figure come from, anyway? (I like it though! It allows for so much food!)

Also, I have a sister who is starting this plan. I don't know her current weight, but my guesstimate is 275 lbs.....that is 2750-3300 calories per day! Wow! Should she really eat that much??? And, if so, that would really change the total percentages because carbs would lower from 5-6% of daily intake to 2.5-3%.....

Any comments? Thanks! Louisa

Hi,
The 10-12x can be either current or goal, I would choose current for you as you are not large (like myself) Just so you know, this doesn't take into account activity level either. For that, you need to calculate your BMR (basal metabolic rate) which is the number of calories it takes to mantain your weight and subtract from there

The 10x-12x works ok too, howver it is a little low for small people, and too larger for very big people! I think the range of 140-210 are good canidates for that, the rest of us need to adjust.

For reference, I have been striving to eat 1600 cals. I generally do pretty intense workouts (60 cardio +toning) 3-4x week. I find that to be the best for me. That is slightly over 12x. I cannot lose weight without counting cals, however some people can, and if you can, go for it

hope that helps!

Louisa,

You may be good at commentary, but I am great at talking non stop! :p Sadly this doesn't mean I always know what I am taking about!

The 10-12x rule is times your current weight, so yes, you will always be adjusting it.

For you sister, I think she would be full long before she reached those numbers! All she should worry about for now is just counting the carbs. The times your weight rule helps those who seem to be stalling out, or not losing as fast as they want. But not everyone has to worry about it. :wave:

I've been eating 10-12x goal weight. I think when I started it was probably more 10-12x current weight and that went on for about a month. During a stall I became more conscious of calories and began using fit-day. My average calories for the past month is about 1600. I like the wiggle room so that on "really hungry" days I can eat more and not feel guilty because those are the days I may be closer to 10x current weight.

I eat no more than 12% of my goal weight (135) or 1620 calories a day for best results.

I have also been eating 10-12X my goal weight and having steady losses.

for people like me with larger amount to lose, using goal or current weight, can be a factor of something like 1000 cal.

I also use goal weight.

12x weight not enough for me!
 

10-12x current weight is such an arbitrary formula. I find it very difficult to stay under that number, especially when I exercise strenuously. Am I a glutton? :p

If you are exercising lots than upping calories is no big deal...because you are burning them....now if you dont exercise and you go over by 500+ a day you could head for trouble - slow loss, no loss, even a gain

check www.fitday.com to find out what your basal metabolism is for your current weight. try to get enough calories to meet that number and then a little bit more so as not to force your body into starvation mode.

Nicole :wave:

BMR Calorie Req'ments Calculation
 

Try this....it helped me put my calorie limit into perspective.
Calorie requirements-BMR
--------------------------
Determining how many calories is enough for you.
First you need to calculate your BMR
Then add in an allowance for your lifestyle.
Then add in the calories you burn when you exercize.

Calculating your Basal Matabolic Rate
(The speed at which the body burns calories while at complete rest)

Your BMR is determined by weight, sex, age and height. Your calculated BMR is only a guideline, and may be a little high or low depending on your unique situation.

BMR for women: BMR = 655 + 4.36 X Weight (lbs) + 4.32 X Height (inches) -4.7 X Age
BMR for men: BMR = 66 + 6.22 X Weight (lbs) + 12.7 X Height (inches) -6.8 X Age

Sample Calculation for a Woman Weight 140 lbs Height 5'8" Age 30
BMR = 655 + 610 (4.36 X 140 lbs) + 294 (4.32 X 68 inches) - 4. 141 (4.70 X 30 years)
BMR = 1418 Calories

Sample Calculation for a Man Weight 200 lbs Height 5'11" Age 30
BMR = 66 + 1,244 (6.22 X 200 lbs) + 902 (12.7 X 71 inches) - 4. 204 (6.8 X 30 years)
BMR = 2008 Calories.

Now you can factor in an allowance for your lifestyle.
Quiet sitting = BMR +30%
Office work (light activity) = BMR +50%
Housework (moderate activity) = BMR +70%
Heavy manual labour (i.e. construction, landscaping) = BMR +100%

Now, add in the amount of Calories you burn during your exercize sessions.

This will give you a good approximation of how many calories you need per day to maintain your current weight. If you wish to loose 1 pound per week (a good safe reasonable goal), you need to eat 500 calories a day less than you burn.

So, lets look at the two examples above, and how they relate to the Atkin's calorie recomendation of 10 to 12 times your body weight.

Lets assume both subjects work in an office, and exercize daily. During exercize, they both burn approximately 350 calories.

Sample Calculation for a Man 2008 calories + 30% (602) + 350 = 2960 calories per day
Atkins recomendation 200 X 11 = 2200 calories per day
So, you are burning 760 calories per day more than you eat. You should loose around 1-1/2 pounds per week.

Sample Calculation for a Woman 1418 + 30% (425) + 350 = 2193 calories per day.
Atkins recomendation 140 X 11 = 1540 calories per day
So, you are burning 653 calories per day more than you eat. You should loose around 1-1/4 pounds per week.

This week, I've been sticking with 10x my goal weight and it seems to be working well...down 6 pounds since Monday. :thup:

Wow Lisa! That's great....congratulations!

Wow, that's great; so you're only having 1200 calories then? I wish I could do that but I get too hungry. Right now my goal is 1700-1800 and I'm working on slowly bringing it down from there. (well...it has been in the 2K range)

Do you not get hunger pangs? What's your trick? Do you eat mini meals throughout the day, or take chromium supplements for appetite/craving suppresant. Do you have your fat % intake real high so that your hunger remains satisfied longer? :confused:



Don't mean to question you to death...just trying to gather as much information as I can to support my goal. Thanks!

[QUOTE]Originally posted by mfo
[B]Wow, that's great; so you're only having 1200 calories then? I wish I could do that but I get too hungry. Right now my goal is 1700-1800 and I'm working on slowly bringing it down from there. (well...it has been in the 2K range)

Do you not get hunger pangs? What's your trick? Do you eat mini meals throughout the day, or take chromium supplements for appetite/craving suppresant. Do you have your fat % intake real high so that your hunger remains satisfied longer? :confused:
_______________________________________

Are you getting enough fat? Because I really feel that this is why I don't feel hungry. I am at 1400-1800 cal's a day and eat 3 meals plus probably two snacks. My fat is at about 70%, and it must be working since I've lost 8 lbs. since monday! I definitely get hungrier when I exercise----yesterday I didn't exercise, and my calories were easily at the lower end.