Caloric Need Calculation

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Caloric Need Calculation

Post  HDHITman on Fri Dec 03, 2010 12:50 pm

I thought I would post this for anyone in the group that is wanting to know how many calories he/she needs to go a lean bulk or slow cut to get into shape. This calculation is the one I prefer because it bases your calorie needs on your lean body mass, not on total body mass, so you need to know what your bodyfat % is so that you can figure your LBM for the calculation. I like this one also because I never did understand why most of the calculation were based on total body weight, and when you got done with the calculation and started eating those calorie you were feeding both the metabolically active tissue (muscle) and giving more calories to whatever amount of fat you had as well. Either way I hope everyone will find it useful.

How to Calculate Your Daily Calorie Needs
Katch-McArdle Formula
Calories/BMR - Katch-McArdle Formula
If you know your body fat and lean body mass (body muscle) percentage, you can obtain a fairly precise estimate of your BMR. For example, the formula from Katch & McArdle takes into account lean mass and therefore is more accurate than a formula based on total body weight.

The Katch-McArdle formula applies equally to men and women As Follows:
BMR = 370 + (21.6 X lean mass in kg)

BMR Example
You are female
You weigh 140 pounds (63.6 kilos)
Your body fat percentage is 25 percent (35 pounds fat, 105 lean)
Your lean mass is 105 pounds (47.7 kilos)
Your BMR = 370 + (21.6 X 47.7) = 1400 calories


To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9
BMR Example
Your BMR is 1400
Your activity level is moderately active
Your activity factor is 1.55
Your total = 1.55 X 1400 = 2170 calories
Your total daily calorie requirement is therefore 2170 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.

Thanks

Daron
The Heavy Duty HITman
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HDHITman
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