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30 kcal per kg seems very high! But they may not encourage people to eat back exercise calories.
In my case my max burn in fat is 1200 kcal a day... I did that cycling a week and eating a lot still.
10 kcal per lbs weight in food and don't overdo energy use by cardio is a general lifters cutting tip.
You may find this interesting: http://www.burnthefatfeedthemuscle.com/how-to-lose-a-pound-of-fat-per-day
I find mpf is accurate for me but I only train weights and don't do heavy cardio, and my fat levels are average.
The fatter you are, the harder you can cut, bit the more you exercise the higher the risk of muscle loss.
I just grab my maintenance, reduce calories, then add cardio, then go back to maintain. If you know your maintenance I think that's all you need, I may just take a trial and error :)
Btw bmr is always lowish mine is just 1200. With light exercise in mfp it turns to 1850 which is accurate.
JWestland-
2800kcal per day... yes please. That's fucking double what MFP has me on.
I tend to ignore any links that are a .com or don't have another link to any actual studies. There's just too much bullshit in the diet industry to jump on. I want to lose weight but not at the expense of health or fitness. So now it seems I need to rethink my BMR somewhat.
How do you know your BMR is 1200 though?
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"a 2002 paper by Manore, already suggests that the 1,500kcal are in fact an absolute minimum for the real light-weights among female athletes. Only in one of the 15 studies with datasets from 138 women on which the values in figure 3 are based, were the ~30kcal/kg body weight sufficient to prevent onset of amenorrhea."
http://suppversity.blogspot.co.uk/2012/10/the-female-athlete-triad-part-iiiiii.html
hippy
MFP vs. Harris-Benedict equation for BMR?
MFP seems to dish out quite low BMR values, ie. 1500 cal for me. Watching some diet show the other night they were using 1500 cal for a 5'4" woman so I reckon 1500 is maybe too low for moi.
If I use Harris-B equation:
REE (men) 66.5 + 13.75 x weightKG + 5.003 x heightCM - 6.775 x ageYEARS
my BMR is over 2000 cal at my current weight.
So, assuming HB equation is the most accurate I can get without testing, should I up my MFP value to match it?
Reading this:
http://suppversity.blogspot.co.uk/2012/10/the-female-athlete-triad-part-iiiiii.html
"If you take a look a the way the luteinizing hormone secretion becomes impaired, when your energy intake goes below a critical threshold of roughly 30kcal/kg (for men you will see probably see your T-levels plummet if you go below this level - diet or not!), it should be obvious that your first step towards recovery is to increase your basal energy intake, i.e. the amount of energy you consume irrespective of your daily energy expenditure, above this critical threshold."
30kcal/kg is WAY more, like 2800 calories!
So on one hand I lose weight, but on the other hand I turn into a woman?