[b said:

Quote[/b] (someshw @ Dec. 06 2004,12:36)]

[b said:

Quote[/b] ]10lbs of quality muscle is a lot

Well imagine taking 10lbs of lean steak and slapping it on your body, I would say most observers would be impressed

[b said:

Quote[/b] ]

[b said:

Quote[/b] ]

11 to 12X body is a good practice for maintenance

I would love to read some studies/references which support this claim

Basal Metabolic Rate is the mimimal caloric requirement needed to sustain life in a resting individual. This is the amount of energy your body would burn if you slept all day (24 hours). Let's look at some factors that affect BMR:

Age: In youth, the BMR is higher; age brings less lean body mass and slows the BMR.

Height: Tall, thin people have higher BMR's.

Growth: Children and pregnant women have higher BMR's.

Body Composition: The more lean tissue, the higher the BMR. The more fat tissue, the lower the BMR.

Fever: Fevers can raise the BMR.

Stress: Stress hormones can raise the BMR.

Environmental Temperature: Both the heat and cold raise the BMR.

Fasting/Starvation: Fasting/starvation hormones lower the BMR.

Malnutrition: Malnutrition lowers the BMR.

Thyroxin: The thyroid hormone thyroxin is a key BMR regulator; the more thyroxin produced, the higher the BMR.

Ways to measure BMR:

1. General Calculation: BMR = your body weight in lbs x 10 kcal/lb

Ex. Joe weighs 150 lbs

BMR = 150 x 10 kcal/lb = 1,500 kcals

2. The Harris-Benedict Equation:

Males: 66 + (13.7 x W) + (5 x H) - (6.8 x A)

Females: 655 + (9.6 x W) + (1.7 x H) - (4.7 x A)

where W = actual weight in kg (weight in lb/2.2 lb/ kg)

H = height in cm (height in inches x 2.54 cm/in)

A = age in years

Ex. Joe weighs 150 lbs, stands 5'6", and is 21 years old

150 lbs/2.2 lb/kg = 68 kg

5'6" = 66 inches x 2.54 cm = 168 cm

BMR = 66 + (13.7 x 68) + (5 x 168) - (6.8 x 21)

BMR = 66 + 932 + 840 - 143 = 1695 kcals per day

Difference of 195Kcal or 11%

But this doesn't take into account

**any** activity. So lets look at this.

Estimated Energy Requirement

EER=662-9.53XAGE IN YEARS+PAL(PHYSICAL ACTIVITY LEVEL)X(15.91XWeight in Kg+539.6XHeight in Meters)

PAL=

1-Sedentary

1.11-Low Active

1.25-Active

1.48-Very Active

So Lets do the math for me

662-9.53X40+1 (assuming I am sedentary)X(15.91X70.4+539.6X1.7526)

=2347 or 15 X BW(lbs)

Now the very interesting thing to note is that the Harris and General calculation for BMR indicates that the leaner you are the higher the BMR, but with EER the lower the BMI (or leaner) the less energy expended. Meaning it takes more energy to move more mass. See basic Physics does have a place in the real world.

So yes you are right the 11 to 12 is a

**low estimate** on maintaining and I was off by a bit. Sorry for the confusion.

But remeber it all is an

**ESTIMATE** there are a lot of factors so I wouldn't say it is etched in stone but it can give you a reasonable place to start.

But anyway to answer your question you can read a whole lot on BMR and EER at the DRI website

Chapter 5