This is a simple question that every one of us has asked himself/herself. This is because we want to lose weight to be healthy, fit and looking good and we went to gain muscle to be stronger and stretch our t-shirts, especially summertime
it is not rocket science, to lose weight you need to burn more calories than you get from food and to maintain your weight; if you wish to gain muscle, you need to get more calorie than you need to maintain your weight. Of course, you need to calculate also the calories you need to exercise, to train or you need for what you do daily.
The Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs while resting. This accounts for about 60 to 70 per cent of calories burned in a day. In general, men have a higher BMR than women. One of the most accurate methods of estimating your basal metabolic rate is the Harris-Benedict formula:
Adult male: 66 + (6.3 x bodyweight in lbs.) + (12.9 x height in inches) - (6.8 x age in years) = BMR
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years) = BMR
To determine your total daily calorie needs, 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 (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
If you want to skip the math, just search for an online calculator .
But now, let me give you an example of how it works.
Let’s say you are a 30 years old Woman/Man, your height is 170 cm and your weight are 82 kg. Your BMR (means the calories you need to maintain your weight) is 1572 Kcal per day & 1738 for man. This is basic if you do not do any exercise and you work in the office sitting all day. This means that if you want to lose weight you will need to decrease your calories intake; vice versa, if you want to gain muscle, you will need to increase your calories intake. The best way in both cases is to start slowly, aim to lose/gain 500g of weight per week, not more. Remember, balance in life is important. In the next days, we will talk about macronutrients, how low you can go with your calories and much more…stay tuned!