What’s All This About BMR and Calories
By figuring out how much fuel your body needs to maintain its current weight will tell you how to gauge how many calories you need to either loose or build. Building muscle and losing fat are quite simple. Once you know how much energy your body needs you can then judge how much you either need to cut by creating a deficit or how much you need to add by creating a surplus.
Calculating Your Basal Metabolic Rate
How exactly do you calculate your caloric intake? With a simple formula called the Harris-Benedict principle you can can assess your basal metabolic rate aka BMR.
BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing. Other factors that influence your BMR are height, weight, age and sex.
Step 1: Calculate your BMR with the following formula:
65 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)
Please note that this formula applies only to adults.
Step 2: Incorporate activity into your daily caloric needs, with the following calculation:
Sedentary : BMR x 20 percent
Lightly active: BMR x 30 percent
Moderately active (You exercise most days a week.): BMR x 40 percent
Very active (exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
Extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR.
The result of this formula will be the number of calories you can eat every day and maintain your current weight.
Tailor Your Diet For Your Goals
By knowing how much fuel you need helps in a major way. Training at the gym with intensity and pushing yourself to the max requires a good bit of nutrition. Make sure you feed the furnace and stoke that fire! Keep a log of what your eating. If you haven’t read Setting The Building Blocks: An Overview Of Nutrition swing on by and take a look.