Re: Using -Benedict to determine caloric restriction

[Guest guest]

You are right about picking a " healthy " target weight and using the

H-B equation on that. You cannot achieve equilibrium otherwise.

A healthy weight would be one that puts your BMI in the

middle of the normal range, e.g., 22. That would be a weight of 150,

if you are 5'9 " . The H-B for age 68 gives a BMR of 1414. Adding the

activity factor, you get 1697 for sedentary, 1944 for lightly active,

and 2192 for moderately active.

10% CR would be 0.9 * 2192 = 1973 calories/day for moderately active,

1750 for lightly active, and 1527 for sedentary.

Since the caloric consumption varies from 1527 to 1973 calories (a

range of 446 calories) depending on your activity level, you have to

use your weight as the control mechanism for adding or reducing

calories. If you are above your ideal weight of 150, you can increase

your degree of caloric restriction, but don't exceed 15% CR in order

to preserve muscle as you lose weight. You can also increase your

activity level, but this is harder. If you are below your ideal

weight, you add calories to compensate for your activity level.

I chose my ideal weight to be 150 which corresponds to a BMI just

below 23. As I age and lose muscle, or if I stop working out, I will

need to make caloric adjustments. What I like about using the H-B

equation, is that it provides an objective way of determining caloric

requirements. If like Jeff mentioned, the H-B calculation is 30% off

the mark, or if your estimate of activity level is incorrect,

monitoring your weight is a good way of tweaking your calorie

consumption.

Tony

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From: " jwwright " <jwwright@e...>

Date: Fri Jan 7, 2005 3:38 pm

Subject: Re: [ ] Re: willpower?

Agree.

But what is 10% CR? Do you view that as 10% less than what the H-B

predicts? For what weight? Let's assume we know perfectly what

" exercise " calories are and that H-B works for us.

Mine, eg, is 1562 today, and add 200 for routine mobility.

Would 10% CR be .9*1762 = 1586? I would lose 0.55 # in the next day.

I would lose to 146.7# keeping my age the same in the equation.

Notice the H-B for 146.7 is 1382 + 200 = 1586. So intake is directly

associated with weight.

146 is more than my 20yo weight, if we think that's important - I

don't. I need to allow for that " growed to " weight as you say.

More to the point, my choice is to pick a weight objective not a % CR,

per se. I'm already eating 44% less than what I used to eat.

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