#Bodybuilding calorie tracker how to#

He has a desk job, but he goes for a 20-minute jog during his lunch break. That’s it pretty simple, right? Using the example from above: Now take your activity level number and multiply it by your basal metabolic rate. Have your activity level? A quick reminder: Your activity level should be based on how active you currently are and not how active you’d like to be. Having trouble? Here’s an example that can help you step by step:

Male = 66 + (6.2 × weight in pounds) + (12.7 × height in inches) – (6.76 × age in years).

Female = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) - (4.7 × age in years).

To calculate your BMR, take the information that we collected from above, and place it into the formula below. For now, let’s forget about all those calories that you burn during workouts. STEP ONE: CALCULATING YOUR BMR Your basal metabolic rate or BMR is the number of calories that you need to eat in one day to maintain your current weight without the influence of physical activity.

Think of it as part one and part two both your BMR and TDEE are needed to calculate your personalized caloric number. Using this information, we’ll be able to determine your basal metabolic rate, or BMR, and your total daily energy expenditure, or TDEE. INFORMATION YOU’LL NEED Ready to calculate your calories for muscle building? To get started, collect the following pieces of information: This is something that personal trainers will charge you an hour of their time to do. This isn’t a one-size-fits-all number it fits your lifestyle and goals. We love using this equation because it allows you to calculate your very own, personalized calorie needs. It’s been used for decades and nothing has come close to knocking it off it’s pedestal. The Harris–Benedict equation is to the go-to formula for health coaches, personal trainers, and nutritionists.

#Bodybuilding calorie tracker how to#

Better yet, why not learn how to calculate your own unique calorie needs? If you’re going to use one, make sure it’s based on the Harris–Benedict equation. The problem with those calculators is that some of them are based on untested equations they’re as good as a guess. Step Six: Calculate Your Per-Meal MacronutrientsĬALORIE CALCULATING FORMULA Hands down, the easiest way to calculate your calories is to use an online calorie calculator.Step Three: Calculating For Muscle Mass.Step Two: Calculating Your Total Daily Energy Expenditure.

Let’s take a look at one of the easiest and most reliable ways to calculate your calories for muscle building. Afraid of gaining too much fat or simply being oblivious, those focused on muscle building don’t eat enough.Ĭalories are key if you want to boost your size. This is where most guys and girls fall short. The other side of that coin is nutrition and a specific number of calories that you need to be eating every day. If you don’t have a workout, check out our article on how to build muscle. In other words, you need to be lifting the proper amount of weight and using the correct sets and repetitions that are ideal for muscle building. Muscle building is a two-sided coin: On one side, you need a comprehensive workout program that is focused on specific acute variables to target hypertrophy or muscle growth. HOW TO CALCULATE YOUR CALORIES FOR MUSCLE BUILDING IN 6 EASY STEPS You’re throwing weights around five days per week, but you’re still not seeing the size gains you want.