So funeralformyfat posted a really nice equation today that can help you calculate your BMR.
655+(4.35x Weight in pounds)+(4.7x Height in inches)-(4.7x Age)= The amount of calories your body burns just from being alive
Step 2: Take that number and multiply by your activity level:
- 1.2 Sedentary (little to no exercise)
- 1.375 Lightly Active (1-3 days a week)
- 1.55 Moderately Active (3-5 days a week)
- 1.7 Very Active (6-7 days a week)
- LOSE weight: Subtract 500
- MAINTAIN weight: keep the number the same
- GAIN weight: Add 500
Basically, your BMR (basal metabolic rate) is what your body burns off naturally, without any addition movement or exercise. That is the base rate of what you need to eat every day. Then when you workout, you want to eat back what you stole from your BMR. So let’s say your BMR is 1600, then you burn 700 calories at the gym. That’s a total burn of 2300. You don’t need to eat 2300 calories that day, but you should eat more than 1600 to power you through your workout. Since 3500 calories = 1 pound, the best idea is to subtract 500 calories each day from your total burn, and that will be what you should eat for the day. So if your total burn was 2300, then subtracting 500 would get you 1800 calories for the day. So that gives you your 1600 to keep your body sustained, plus an extra 200 to help you recover from the workout and push you through the next day’s workout.
Also note, that sometimes BMR calculations can be a bit off, so you can adjust it by a couple hundred calories and see what caloric intake works best for you, as long as you don’t eat anything less than 1200 daily! 1200 is the BARE minimum.