Just posting this here, awesome link re: macro nutrition requirements (protein, carbs, fat) and calculating BMR.

Taken from

http://forum.bodybuilding.com/showth...hp?t=121703981 (same link I posted up last time):

There are then a number of other formula which calculate BMR:

1.

**Harris-Benedict formula**:

Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight.

IF YOU CAN AVOID IT, DON'T USE IT!
**MEN**: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]

**WOMEN**: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

2.

**Mifflin-St Jeor**:

Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it

OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
**MEN**: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5

**WOMEN**: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

3.

**Katch-McArdle**:

Considered the most accurate formula for those who are relatively lean.

Use ONLY if you have a good estimate of your bodyfat %.
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

You then multiply these by an 'activity variable' to give TEE (total energy expenditure). This Activity Factor is the cost of living and it is

BASED ON MORE THAN JUST YOUR TRAINING. It also includes work/lifestyle, sport & a TEF of ~15% (an average mixed diet). Average activity variables are:

1.2 = Sedentary (Little or no exercise + desk job)

1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)

1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)

1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)

1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

So to convert BMR to a TOTAL requirement: multiply the result of your BMR by the variable you fall into!

**How Accurate are they?:** Well, although they give rough ball-park figures, they are still 'guesstimations' and most people still OVERESTIMATE activity, UNDERESTIMATE bodyfat & end up eating TOO MUCH. So the aim is to use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely found maintenance.