Setting up a diet plan for my Lady...

[Starwind]

65.9 Kgs
49 LBM
25.9 bf%
BMR: 1428.4
TEE: 2285.44
Protein Needed: 145g = 580 cals
Fat Needed: 98g = 882 cals
Carbs : 148g = 594

Calories needed = 2056

Got the bf from
Diet Calculator, Body Fat Calculator

Got the BMR from this BMR = 370 + (21.6 x LBM)
The TEE from multiplying the BMR with an activity level of 1.5.

The Protein from her weight 145 pounds. Is it by the pound or LBM?

The fats from Multiplying her weight in kilos by 1.5.

Carbs filled in the rest of the needed calories.

So does that look correct or do I need to change something within this? Being a guy it is a lot easier to lose weight by far as I have noticed with her, but right now she is cutting wwaaaaaayyyyyyyy too many calories and is barely breaking 1000 so I believe she is starving herself and not getting the results she wants which is to lose about 10 pounds. Any input is appreciated. Thank you.

 

[shan]

Well, if you look just at the BMR that lets you know she needs more than 1000 calories a day. She will actually slow her metabolism at those levels since her body will need to rob more than just a lil to fuel that TEE calc. It has been my experience that if you get closer to your actual energy use (the TEE for instance) that you will lose more weight than if you cut too much. If she shot for 1700 or 1800 a day she would lose a lb a week. My opinion, adding muscle is more important for burning fat that cutting caloires, so it is worth it to fuel the muscle growth as the calories will burn themselves once you have more muscle. I know it is hard to think like that...but it is so true.

 

[AllTheWay]

how tall is she? and how active is she?

at a weight of 145# i would think that 2056 calories would be too much but less than a 1000 not enough.

im not the best at nutrition and im sure those who are will have lots more questions and suggestions for you. but just to give you an idea, i am 5'8" and weigh 175# and my calories were figured to be 1852 for weight loss. 500 below maintenence. and broken down into the typical 40/40/20 protien/carbs/fat when i follow it, it works well. it isnt the fast way, it is the slow way that makes it so that one can easily maintain it.

 

[GreatGunz]

I have always based my protein off of LBM,Not total body mass.

 

[shan]

yes, I forgot to add that...calculate protein off of lbm and 1.2-2g per lb of lbm, if you go off of total weight then 0.8g per lb.

 

[Starwind]

Thank you for the replies I will alter it as you guys have mentioned. She is 5'7" and she does cardio for about 45 minutes on an elliptical about 4 times a week and then she does weights about 3 times a week.

 

[AllTheWay]

Thank you for the replies I will alter it as you guys have mentioned. She is 5'7" and she does cardio for about 45 minutes on an elliptical about 4 times a week and then she does weights about 3 times a week.

she has to be doing something wrong because with all of that she should be losing some body fat. i only do 12 mins of cardio (if you can even call it cardio) 4 times a week and lift 4 times a week and i can loose weight on 1850 calories a day and she is not that much smaller than me. so i would definitely up her calories.

could you post up what her diet is?

 

[NutNut]

1st off that calculator won't be accurate for body fat so your LBM won't be either.
2nd Use RMR not BMR for accuracy, if you used a calculator for it though you probably already are.
3rd If you get real measurements using bodpod/hydrostatic weighing you will have better results

Shan is correct about metabolism which is shown pretty well Calorie restriction and aging: review of the literature and implications for studies in humans

 

[Starwind]

1st off that calculator won't be accurate for body fat so your LBM won't be either.
2nd Use RMR not BMR for accuracy, if you used a calculator for it though you probably already are.
3rd If you get real measurements using bodpod/hydrostatic weighing you will have better results

Shan is correct about metabolism which is shown pretty well Calorie restriction and aging: review of the literature and implications for studies in humans

I would have figured it would be somewhat as close as skin calibers.. So it is just an estimation.. As I would retake the measurements every few weeks and adjust as needed. RMR is resting metabolic rate I'm assuming? I'll have to look into that and calculate it.

ATW: I will try to get that from her as soon as I can. It is very restrictive... We got into a fight because she wanted to do some Lemonade Cleanse which is a fad diet of starving yourself for 10 days... Wasn't a big fan of that I figure you may as well be on meth if you want to fast for 10 days straight..

 

[Starwind]

Calories Burned, BMI, BMR & RMR Calculator | CaloriesPerHour.com

Decent calculator for RMR?

 

[dangerouscurves]

I would have figured it would be somewhat as close as skin calibers.. So it is just an estimation.. As I would retake the measurements every few weeks and adjust as needed. RMR is resting metabolic rate I'm assuming? I'll have to look into that and calculate it.

ATW: I will try to get that from her as soon as I can. It is very restrictive... We got into a fight because she wanted to do some Lemonade Cleanse which is a fad diet of starving yourself for 10 days... Wasn't a big fan of that I figure you may as well be on meth if you want to fast for 10 days straight..

Ooooo the master cleanse! When her asshole is on fire she would probably change her mind! oh or the salt water bath, I couldn't even get a sip down without vomitting

 

[SHINE]

Ooooo the master cleanse! When her asshole is on fire she would probably change her mind! oh or the salt water bath, I couldn't even get a sip down without vomitting

Ha! ha! ha! =))