This is the one I use. LMB calculation BMR = 370 + [21.6 + (1 - BF%)] BW (in kg) so if you were 216 lbs and 10 % BF your BMR would be 1604. Unfortunately, this equation really only works for those who are really lean. If you are more than 10% BF you will see the maintenance numbers get really low, which might not be too far off for people who are sedentary, but I also think total mass needs to be added in for those with moderate training routines. Additionally, it does not take into account personal variances in metabolism. For instance, if my calories go below 3,500 I start dropping weight fast, but per this calculator my BMR is 1760.I just looked at a LBM one it appears if I am reading it right. I could eat more lol
Interesting, thats quite the variation.This is the one I use. LMB calculation BMR = 370 + [21.6 + (1 - BF%)] BW (in kg) so if you were 216 lbs and 10 % BF your BMR would be 1604. Unfortunately, this equation really only works for those who are really lean. If you are more than 10% BF you will see the maintenance numbers get really low, which might not be too far off for people who are sedentary, but I also think total mass needs to be added in for those with moderate training routines. Additionally, it does not take into account personal variances in metabolism. For instance, if my calories go below 3,500 I start dropping weight fast, but per this calculator my BMR is 1760.
Thank you and you are right, its harder. I already take Berberine, 500 mg breakfast and 500 mg supper as running GH.Every pound of fat dropped will be harder to obtain than the last. It was also easier to lose weight at 42-43 years old than it is at 47. You may have to continue to tweak your diet and routine to maintain a steady weight loss. Your carbs are already pretty low, but for your cheat meal you may want to take a GDA like berberine to keep the glucose levels down if you do not already take some. Or take 1500 mg of L-Carnitine before you go to bed to burn off some extra fat. It will take a month or so to load, but once it is in loaded you will start getting night sweats similar to tren, but not nearly as bad.
Thank youNice work brother!
Have you used var before? I only ask, because I have a hard time finishing some of my squat and lower back workouts on var due to the pump at 40 mg. Just something to consider if you start getting too tight in the lower back, glutes and hamstrings.
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