Tips » Diet
Should we set our calories based on lean mass or total weight? On our current weight or the weight we wish to achieve?
As a personal trainer, I don't leave the calories to blind fate. The BMR equations are a good starting point but there are way too many variables that make them only a starting point. I have had clients same weight, height, and gender who vary greatly with their metabolisms.
So, I would use any equation as a starting point and then use a dose of common sense and real world results to manipulate it. In other words, whether we use current weight or goal weight for the equation, if, after a few weeks, the subject isn't losing weight, it's time to reduce calories and increase energy expenditure a bit. If they are losing too quickly, we can raise them.
I think instead of going through the math, it's easier just to do something ballpark like 10x or 12x body weight and then adjust from there.