Sicilian
02-07-2009, 09:34 AM
Ever wondered how you work out your calorie needs? Well read below: -
First step is to estimate your BMR (the amount of energy you need with no activity or external stimulus)
Typically this can be done using a formula like the ones below
For those males aged eighteen to thirty 15.1 x Weight in kilograms+ 692
For those males aged 30 to fifty nine 11.5 x Weight in kilograms +873
For those females aged eighteen to thirty 14.8 x Weight in kilograms+487
For those females aged thrity to fifty nine 8.3 x weight+846
Fro example an eighty kilogram male aged twenty would be
15.1 x 80 + 692 = 1900kcals
Next up you would want to times your BMR by how active you are
Typically
Inactive/sedentary 1.4
Light activity/office job 1.5
Manual job and occasional training 1.7
Manual job and heavy regular training 1.9
Some athletes who do extreme volumes of training might be as 2.2 or higher but this is rare
So our theoretical person would be manual job and occasional training 1900 x 1.7 = 3230kcals daily
Try this for a week if your bodyweight stays stable then its right, if you lose weight it has underestimated and if you gain weight its overestimated
If trying to lose weight cut 250 -500kcals to your maintenance levels, if trying to gain weight add 250-500kcals to your maintenance
First step is to estimate your BMR (the amount of energy you need with no activity or external stimulus)
Typically this can be done using a formula like the ones below
For those males aged eighteen to thirty 15.1 x Weight in kilograms+ 692
For those males aged 30 to fifty nine 11.5 x Weight in kilograms +873
For those females aged eighteen to thirty 14.8 x Weight in kilograms+487
For those females aged thrity to fifty nine 8.3 x weight+846
Fro example an eighty kilogram male aged twenty would be
15.1 x 80 + 692 = 1900kcals
Next up you would want to times your BMR by how active you are
Typically
Inactive/sedentary 1.4
Light activity/office job 1.5
Manual job and occasional training 1.7
Manual job and heavy regular training 1.9
Some athletes who do extreme volumes of training might be as 2.2 or higher but this is rare
So our theoretical person would be manual job and occasional training 1900 x 1.7 = 3230kcals daily
Try this for a week if your bodyweight stays stable then its right, if you lose weight it has underestimated and if you gain weight its overestimated
If trying to lose weight cut 250 -500kcals to your maintenance levels, if trying to gain weight add 250-500kcals to your maintenance