Regardless if you are trying to gain muscle, maintain your current balance, or cut some body fat, the most important number you should know is what is your BMR? To get an idea of what you need food and supplement wise you need to understand your BMR (Basic Metabolic Rate), which is how many calories you burn just to stay alive before daily activities and workouts. Once you know what that number is, you can start to adjust your intake based on your activity level and Really start to see progress towards your goal! We have the basic formula below.
- Male BMR = 66.47 + (6.24 x weight in lbs) + (12.7 x height in inches) – (6.755 x ag
- Female BMR = 655.1 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age
Chances are you are going to be a little shocked at the BMR results and that is just the calorie content you should consume if you were not active at all during a day!
To figure out about how many total calories you are burning in a day we go to a point based system that adjusts for each based on your activity level. More on that below!
To get an idea of what your macro and calorie breakdown should be we recommend 1g of protein per pound of body weight and then calculate your carb intake to roughly 30% - 50% of your total calorie intake, and keep the sugar carbs low! To calculate that out, 1 gram of carbs and protein are 4 calories each. Fat equals 9 calories per 1 gram.
The results of the BMR calculation are then used to multiply against the average daily activity of the person. Points are awarded based on how active a person is.
Points for activity levels are as follows:
- 1.2 points for a person who does little to no exercise
- 1.37 points for a slightly active person who does light exercise 1–3 days a week
- 1.55 points for a moderately active person who performs moderate exercise 3–5 days a week
- 1.725 points for a very active person who exercises hard 6–7 days a week
- 1.9 points for an extra active person who either has a physically demanding job or has a particularly challenging exercise routine
When the BMR is calculated and the activities points are determined, the two scores are multiplied. The total is the number of calories burned on an average day.
For example, to calculate how many calories a 25-year-old, 5-foot-3-inches-tall, and 145-pound woman who is moderately active burns, the formula would look like:
(655.1 + (4.35 x 145) + (4.7 x 63) – (4.7 x 25)) x 1.55 = 2,270 calories/day
This figure shows that a woman of this age, height, weight, and activity level can consume 2,270 calories and maintain her current weight. If she is looking to lose weight, she would want to be no less than 500 calories a day under that total calorie amount on average and then adjust as activity level and body weight changes.
Now take into consideration what we told you about what your Macros should look like and you are off to the races to conquer your goals!!!