But these tend to be the exception more than the rule so 14-16 cal/lb for maintenance and 10-12 cal/lb for fat loss work as simple and effective starting points. Since they have to be adjsuted based on real-world changes anyhow, I donít find that using more complicated equations adds very much unless youíre just trying to impress your clients with your math abilities.
Doesn't get much simpler than that. In fact, my bodyweight multiplied by 10 gives me the total number of calories (approx) that I'm consuming according to Zone standards. Of course, finding your total calories doesn't take into account the major variables that determine daily energy expenditure, but its a pretty darn good starting point to start at.