Daily Calorie Needs

Nutrition
1

Which formula do you guys prefer to use to calculate daily calorie needs?

I had been using something rough I thought I remembered from reading the AD book, lbm x 18.

I stumbled across Massive Eating 1 again today and decided to calculate my calorie needs the Berardi way out of interest. I will round a little, but not much, lets see:

240 lbs / 2.2 = 109 kg
Estimate 25% BF so, lbm = 109 kg x .75 = 82 kg
RMR = 82 x 22 500 = 2304 kcal

I have a fairly active job. I am on my feet walking for 8 hours more or less straight, with a fair amount of light to moderate weight bending and lifting many days.

1.7 x 2304 = 3917 kcal

I am on the One Lift a Day program right now so I guess intense free weights are what I need to calculate my exercise expenditure for.

6 x 82 x .75 = 369

369 3917 = 4286 kcal

High protein diet, so my thermic effect of food is:

.15 x 2304 = 346 kcal

346 + 4286 = 4622 kcal

I have been eating around 3000 - 3400 kcal. No wonder I feel burnt out and stressed sometimes, especially after starting up weight lifting again a month or so ago.

Am I missing something or should I be upping my daily calories by about 1000 kcal to get somewhere close to maintenance?

2

This is the rule i follow:

  1. If it aint broke don’t fix it.
  2. Eat when you are hungry and eat a bit more than you would on a regular basis.(bit more = 8 oz vs 6oz or 6 eggs vs 4 eggs etc )