ese - how many calories

7/29/2019 ESE - How Many Calories

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Brad Pilon & John Barban1


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To figure out how many calorieyou need to eat to lose weight, youfirst need to understand what

makes up your Metabolic rate.

Your metabolic rate determineshow many calories you need to eatin a day.

To understand your MetabolicRate you need to understand itsrelationship with your Lean BodyMass.

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It is true that your LEAN BODYMASS is the main determinant ofyour resting metabolic rate(RMR).

Simple and often used equation:RMR = (21.6 x LBM[kg]) + 370*

This illustrated the importance ofLean Body Mass to your MetabolicRate.

*Katch-McArdle formula5


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Basically Lean Body Mass iseverything in your body that isNOTfat.

Scientifically, Lean body mass is madeup of structural and functionalelements of your body, including:

cells, body water, muscle, bones, and other body organs such as the heart,

liver and kidneys.

... basically the sum of everythingother than fat in your body.

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Despite the fact that the human bodycan vary in weight by a massive

amount, your lean body mass isrelatively fixed at a given height.

By studying large groups of people wecan figure out the normal range oflean body mass that a person can

expect to carry.

When we graph this data, we getsomething that is called anormaldistribution.

This is a way of looking at averages,and how far a group of people canmove away from that average.

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A normal distribution can be used todescribe anyvariable that clustersaround amean.

For example, the heights of adultmales in the U.S. are roughly normally

distributed, with a mean of about 70inches.

Most men have a height close to themean, though a small number of

outliershave a height significantlyabove or below the mean

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It looks like a Bell

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Theaverage height for adult men in theU.S. is about 70inches (For women it is 64inches), We call this theMean.

Thestandard deviation (SD) is around3inches for men, and 2.5 inches for women.

This means that most men (about 68percent), fall within one Standard Deviationof the mean (6773inches), as do mostwomen (61.5-65.5 inches).

Whereas almost all men and women (about95%) fall within two Standard deviations of

the mean (6476inches for men and 59-68inches for women).

If the standard deviation were zero, then allmen would be exactly 70inches tall and allwomen would be exactly 64 inches tall.

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Most of the population falls somewhere along this continuum.

51 54 57 510 61 63 66

Almost 70%of all

U.S. Men

As extremely

rare as it is, weall probably

know someoneIn this range!

The

Mean

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So what do:

Normal Distributions, Means Standard Deviations and Height Lean Body Mass

Have to do with how many caloriesyou need to eat to lose weight?

The Answer?

Almost EVERYTHING

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For a fixed height, Lean Mass is NormallyDistributed Meaning most people are in the middle, with

outliers to the far left and far right of thecurve.

With a Standard Deviation of Approx 7pounds for men within two StandardDeviations of Average height and a standarddeviation of Approx 3 pounds for women.

This means that if you are a man between54 and 63 or a woman between 411and 59 you will fall into these rules.

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127 lbs. 134 141 lbs. 148 155 lbs. 162 170 lbs.

Most men whoworkout are

somewhere in

here Max Potential for98% of thepopulation

70 l .

Some Proathletes andother

geneticfreaks

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AKA The rule of Threes and Sevens:

For MEN: For every inch in height, add 7 poundto the mean.

The Standard Deviation remains as 7 pounds forthe heights between 54 and 63

Think 7 up and 7 over. For WOMEN: For every inch in height, add 3

pounds to the mean.

The Standard Deviation remains as 3 pounds forthe heights between 411 and 59

Think 3 up and 3 over.

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162 lbs. 169 lbs. 167 lbs. 183 lbs. 190 lbs. 197 lbs. 204 lbs.

Most men whoworkout are

somewhere in

here Max Potential for

98% of thepopulation

204 lbs.

Some Proathletes andother geneticfreaks

s..

148 lbs. + 25 lbs. (7 lbs for each inch above 510)

The rule of Sevens illustrates why a 63 manwill almost always carry more lean mass than a

510 man16


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According to the Katch-McArdle formula :RMR = (LBM x 21.6) + 370

And,

LBM only varies by about 40 pounds in a 63man

And EVEN if we assume its all highly metaboliclean mass like organs (instead of just being extramuscle)

Then for a 63 man:RMR would range from about 2,000 to about

2,400.

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It doesnt matter if you are skinnyor extremely muscular!

AND, since fat has almost nometabolic cost, it also doesntmatter if you are overweight!

Bottom line, a skinny person, a leanperson, a muscular person andobese person all have roughly the

same resting metabolic rate ifthey are the same height.

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At a given weight, the averageCaloric needs of men of the sameheight will vary by a MAXIMUM of

about 400 Calories.

AND, since fat mass has almost nocaloric need, this leads to theconclusion that

It doesnt matter how much youweigh, the amount you need to eatto lose weight is relatively fixedbased on your height!

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A 510 200 pound male and a510 400 pound male have to eatabout the same amount of caloriesin order to lose weight.

The same is true for women of thesame height.

It doesnt matter how much youweigh, the amount you need to eat

to lose weight is relatively fixedbased on your height!

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The idea of eating500 lesscalories per day to lose weightis a myth

Given your own unique bodycomposition and height there is anamount of calories that will causeyou to lose weight, an amount tostay the same.

Anything above these twonumberswill cause you toGAIN weight!

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0

1000

2000

3000

4000

5000

6000

-2 -1 0 1 2

Total Daily EnergyExpenditure

You must be under here to lose weight,REGARDLESS of your beginning weight!

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0

1000

2000

3000

4000

5000

6000

-2 -1 0 1 2

Total Daily Energy Expenditure


Normal Daily Calorie Intake

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0

1000

2000

3000

4000

5000

6000

-2 -1 0 1 2

Total Daily EnergyExpenditure


NEW Daily Calorie Intake

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0

1000

2000

3000

4000

5000

6000

-2 -1 0 1 2

Total Daily Energy Expenditure


Still a 1,800

Calorie SurplusEVERY DAY!

NEW Daily Calorie Intake

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What happens when you buildmuscle, Doesnt the amount ofcalories you need to eat increase?

How many times have you heardthat adding an extra pound ofmuscle of muscle burns 40-50extra calories at rest?

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It is true that LEAN BODYMASS is the main determinant ofyour resting metabolic rate.

Simple and often used equation:

RMR = (21.6 x LBM[kg]) + 370*

This illustrated the importance ofLean Body Mass to your MetabolicRate.

*Katch-McArdle formula

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Lean Body Mass is Made up ofmuch more than just MUSCLE.

It includes: Bones, Organs, Bloodbasically everything that isNOT

fat.

Each part of Lean Body Mass has adifferent amount of Calories it

burns per day as a fuel.

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Skeletal

Muscle

Bone

Organs and

Residual

Muscle burnsabout 5 Caloriesper Pound per day

Organs combinedburn about25 Calories perPound per day

Bone burns about

1 calorie perpound

*Illner K, et al. Metabolically active components of fat free mass and restingenergy expenditure in non-obese adults. American Journal of Physiology,

Endocrinology and Metabolism. 278: E308-E315;2000.32


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Lean Body Mass

Skeletal

Muscle

Bone

Organs and

Residual

This is the only part ofLean Mass that is affectedby Resistance training

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While every pound ofLean BodyMass COMBINED burns about10-13 Calories, resistance training isonly adding SKELETAL MUSCLEmass.

So every extra poundOF MUSCLEis only causes5extraCalories tobe burned per day!

You can use typical equations like theKatch-McArdle formula to predictmetabolic rate, but you cant usethem to predict CHANGE inmetabolic rate from muscle gains orlosses.

Big MISTAKE a lot of people make!34


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Even adding30 pounds of SKELETALMUSCLE would only increase yourRMR by150 Calories per day!

Despite what supplementadvertisements and bodybuildingwebsites tell you, very few adults willEVER gain 30 pounds of extra musclemass in their LIFE TIME!

Trying to add muscle is beneficial, but itisNOT the SUPER-EFFECTIVE strategy

for losing weight and burning fat that ithas been made out to be!

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Some people believe that you shouldmultiply your resting metabolic rate by

1.2 or 1.5 to account for the calorie

cost of your daily activity

The reality is this is a common mistake

made by most people who are trying tofigure out how many calories theyshould eat to lose weight!

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1. The reason you are exercising is toburncalories, so why would you factorthem back in to your daily food intake?

2. The calorie cost of most exercise isminimal over the course of a week(unless you run 5 milesEVERY DAY)

3. Your TOTAL DAILY EXPENDITURE(even if you workout that day) isnegligible thanks to cars, computers anddesks. (2 hours of intense exercise justcan not make up for 22 hours of non-exercise.)

4. Finally, your totally daily energyexpenditure is variable. Just becauseyou had a hard workout on Monday,doesnt mean you should eat extra onWednesday!

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To calculate the metabolic cost ofmovement we use the basic equation:

1 Calorie for every Kilogram ofbodyweight moved a Kilometer.

or,

Calories Burned = Distance movedin Kilometers X Body weight in

Kilograms.

(it doesnt matter if you run, jog orsprint this distance the calorie cost is

the same)

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Assuming a man increases from160 pounds to 175 pounds, themetabolic cost of running/walking

10 kilometers would increase by:

70 Calories!

160 pound man = 730 Calories

175 pound man = 800 CaloriesAND, it doesnt matter if the extra30 pounds are muscle or fat, It isSTILL only 70 Calories!

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Even if youadded 30 pounds ofmass, AND you ran 10 Kilometers(over 6 miles) EVERY SINGLE DAY,that added muscle would cause you toburn a MAXIMUM of an extra 220Calories per day.

About the same calories as in a largecoffee with two cream asugar

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Find your height in the following Chart.

The first column is theMAXIMUM lean mass youcan naturally carry at your height.

The second Column is your estimated RestingMetabolic Rate for your MAXIMUM lean body mass.

The last column is your MAXIMUM daily calorieneeds assuming your are sedentary with the exception

of these two almost impossible scenarios:

1. You have built 30 pounds of extra muscle

mass on top of your already maximum lean

body mass.

2. You are doing the equivalent of walking orrunning 5.6 miles every single day

Based on this facts, this number is theMAXIMUMamount of calories you can eat in a day without

putting on extra body fat. 43


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MEN

HEIGHTMaximum

LBM

Maximum

RMR

Estimated MAXIMUM

Calorie Needs

5'4" 127 1617 2170

5'5' 134 1686 2250

5'6" 141 1754 2330

5'7" 148 1823 2410

5'8" 155 1892 2500

5'9" 162 1961 2580

5'10" 169 2029 2660

5'11" 176 2098 2740

6' 183 2167 2830

6'1" 190 2235 2910

6'2" 197 2304 2990

6'3" 204 2373 3070

6'4" 211 2442 3150

6'5" 218 2510 3240

6'6" 225 2579 3320

WOMEN

HEIGHTMaximum

LBM

Maximum

RMR

Estimated MAXIMUM

Calorie Needs

5'0" 93 1283 1760

5'1" 96 1313 1800

5'2" 99 1342 1840

5'3" 102 1371 1870

5'4" 105 1401 1910

5'5' 108 1430 19405'6" 111 1460 1980

5'7" 114 1489 2010

5'8" 117 1519 2050

5'9" 120 1548 2080

5'10" 123 1578 2120

5'11" 126 1607 2150

6' 129 1637 2190 44


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Start at your MAXIMUM numberand slowly decrease the amount ofcalories you consume until youstart losing weight.

Stay at this level until the desiredamount of weight is lost.

Once you find the level of intakethat allows you to lose weight

there isNO REASON tocontinue decreasing how manycalories you eat! (This is a myth)

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Research has shown that we are verypoor at estimating calorie intake.

Research has also shown that thecalorie calculators and charts that tell

you how many calories are in foodare onlyrough estimates at best.

Finally, research has also shown thatour ability to estimate the size or

weight of the food we eat is verypoor.

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The amount of calories you needto eat to lose weight ismuch lessthan you probably thought.

The idea that all you have to do iseat 500 less calories is acomplete myth.

Calorie counting may not be theanswer as it is extremely difficultto do with any precision.

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To Lose Weight:

Do your best to roughlyeat a little less thanyour maximum intake found on the chart onpage 41.

(Aim for between 250-500 Calories less) Add in two Eat Stop Eat style fasts per week. This should decrease your AVERAGE daily intake

by between 15 and 20%

Even at 15% decrease will get you very close tothe fat burning zone

This is the easiest (and therefore most effectiveway) to cut calories and lose weight withoutmeticulously tracking your calorie intake everyday.

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This approach will allow you to eatless, while still enjoying the foodsyou eat.

It is not overly restrictive andtherefore offers you a largeamount of flexibility.

Combined with responsible eating,and a conscious effort to eat a

little less, this approach willguarantee weight loss results.

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How Many Calories Cheat Sheet:Step 1: Find your Height on the Charts

on page 44.

Step 2:Find your MAXIMUM dailyintake.

Step 3:Do you best to eat less thanthis number every day.

Step 4:Add in Eat Stop Eat style fastingfor weight loss results.

ese - how many calories

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