How to workout your calories required the easy way! Calories in vs calories out? Easy to use formula. Counting your calories means doing what your doing more effectively, you will see greater results for the effort you put in.
+500kcals to gain muscle (we say +300 to enjoy lean gains)
-500kcals to lose fat
Your BMR (Basic metabolic rate) X PAL (physical activity level).
BMR: F= your weight in kg x 22 M= your weight in kg x 24
PAL has a few different numbers
Mostly inactive (mainly sitting) 1.2
Fairly active (you walk and exercise 1-2 times a week) 1.3
Moderate exercise (exercise 2-3 x a week) 1.4
Active (intensive 3 x a week) 1.5
Very active (everyday) 1.7
So for example, if I workout 5 times a week and weighed (93kg) my calorie allowance (to sustain my weight) would be:
93 x 24= 2,232 x 1.7= 3,794 daily
In order for me to lose a lb a week I would bring that down to 3,294 kcals a day. I am then at a 500kcal a day deficit.
You can use the same formula for muscle gains too. If Tc wanted to add a lb a week of muscle he would in theory need to add 500kcals to be in a surplus. However, we believe in lean gains so we recommend adding 300kcals and tweaking with it a bit as you gain.
Hope you enjoy and comment with any questions. Like, share, subscribe and share some more.
Jump aboard the gainnnn train!
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count calories and macros How MANY calories do you need? Measure your calories. | |
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