Nutrition question

[luvmylbb]

I have read Burn the fat feed the muscle, Body for life and the Zone. I get that eating little meals throughout the day is good for you but how do you really determine how many calories you are supposed to eat a day? I have tried WW for a few weeks and did not loe 1 ounce. I know that muscle retains water but I am utterly confused on what to eat for results other than clean eating which i do for the most part. Any advice is greatly appreiated!!!
THank you

 

[Imafitnessfreak]

If you go to Chapter 6 of Burn the Fat Feed the Muscle, Tom provides the needed equations to determine how many calories you need to consume to lose weight or maintain current weight. He provides two equations. Tom uses The Harris-Benedict formula (BMR based on total body weight)and The Katch-McArdle formula (BMR based on lean body weight). Katch is supposed to be more accurate but you need to know your bf% for that one and getting an accurate reaading of your bf% can be a whole challenge itself.