Ozzy27
Olympian Bodybuilder
I got this from another board , is it fair to say this is an accurate way to determine what you should be consuming ed of calories?
you can calculate your daily caloric expenditure, then add up the calories in the food and compare if you like to see how much of a surplus you're running, i would bet it's close to 500-1000 over per day
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them
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 moderatetely 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
Thanks guys...I would like to hear from APW to see what his expertise opinion is.
Peace Oz
By the way...I came into the hard excercise area because of the Heavy Highway work I do and gym 4-7 x ew. My caloric intake should be 3184.856
you can calculate your daily caloric expenditure, then add up the calories in the food and compare if you like to see how much of a surplus you're running, i would bet it's close to 500-1000 over per day
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them
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 moderatetely 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
Thanks guys...I would like to hear from APW to see what his expertise opinion is.
Peace Oz
By the way...I came into the hard excercise area because of the Heavy Highway work I do and gym 4-7 x ew. My caloric intake should be 3184.856
