How Many Calories do you Need to Gain Muscle or Lose Weighthttp://www.vicsnatural.com
How Many Calories do you Need to Gain Muscle or Lose Weight
Best Diet and Nutrition Advice for Bodybuilders and Weight Loss with Victor Costa from Vicsnatural
This video and subsequent formula will teach you hoe to derive at a rough value of how many calories you need to maintain your bodyweight. This is an explanation of the Harris Benedict principle and Harris Benedict equation.
This principle and following equation gives you a sense of how many calories you need to maintain your bodyweight. This is not only useful for maintaining bodyweight, but either losing weight or gaining weight.
It's a two part equation and you will feel really empowered but learning what you need. This is not an exact science, but, it is better than most methods that are unscientific.
Don't get frustrated with the equation, if you have a problem , I can answer it here or on Facebook.
First things first.
You will have to find your BMR first using the equation in Step 1
Then, in Step 2, you multiply Step 1 by a factor that represents your activity level. Then, this will yield the amount of calories you need to maintain your present body weight. Now, this is subject to debate, however, this is a useful guideline.
BMR calculation for men (imperial) BMR = 66 + ( 6.2 x weight in pounds ) + ( 12.7 x height in inches ) -- ( 6.76 x age in years )
BMR calculation for men (metric) BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) -- ( 6.755 x age in years )
BMR calculation for women (metric) BMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) -- ( 4.676 x age in years )
BMR calculation for women (imperial) BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Then, once you get your BMR number, multiply it by the following factors depending upon your activity level. Now, it is possible to have heavy exercise as most of my folks do and not train 6 to 7 days, so again, use your judgement. At the very least it will give you something to consider.
Little to no exercise Daily calories needed = BMR x 1.2
Light exercise (1--3 days per week) Daily calories needed = BMR x 1.375
Moderate exercise (3--5 days per week) Daily calories needed = BMR x 1.55
Heavy exercise (6--7 days per week) Daily calories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed = BMR x 1.9
I'll also do it for a 35 year old male weighing 185 lbs. 5'9" doing heavy exercise.
BMR=66+(6.2 x 185 lbs)= 1213+(12.7x 69 inches) 876.3 subtotal =1213 + 876.3= 2089.3
Now subtract ( 6.76 x age 35) =236.6= you get 1852.7
Now, since this gent is doing heavy exercise, you have to multiply 1852.7 x 1.725( the heavy exercise factor)= 3,195.90**** That's what this gent needs to maintain his weight.
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All the best, Peace, Vic