help me to find my maintenance calorie needs. 59 year old woman, 167cm, 70kg . 25.5 kg fat, 42.5 kg muscle mass . i go for a 30 min walk every day. i do resistance training for 30 min three times a week at medium intensity. but i work at my desk for about 6 hours daily. my metabolism is on the slower side because i have been calorie restircting more or less efficiently , on and off for 4 years . but i did lose 25 kilos in this way . so my body has probably become quite efficient. Do you need additional information?
ChatGPT:
No, this is a great amount of detail! I’ll calculate your estimated maintenance calories using the Mifflin-St Jeor equation, which is one of the most accurate formulas for estimating Basal Metabolic Rate (BMR). Then, I’ll factor in your activity level and adjust for possible metabolic adaptation due to long-term calorie restriction.
I'll run the calculations now.
Based on your details:
- Basal Metabolic Rate (BMR): ~1545 kcal/day (energy your body needs at rest)
- Estimated Maintenance Calories (TDEE):
- If mostly sedentary (desk job, minimal movement): ~1390 kcal/day
- If lightly active (including your walks + resistance training): ~1594 kcal/day
Since you have been in a calorie deficit for years, your metabolism may be adapted to a lower intake. Your actual maintenance could be even slightly lower. To find your true maintenance, you could track your intake and weight changes over 2-4 weeks.
Would you like recommendations on how to test and adjust your intake?
Keine Kommentare:
Kommentar veröffentlichen