Basal Metabolic Rate (BMR) Calculator
I get asked A LOT about how many calories to consume in order to build muscle or lose fat. I was going to just type everything down step by step but I figured I’d find a good video to help you out instead.
I found this video from Michael Kory, his fitness channel is awesome and filled with TONS of healthy recipes so be sure to subscribe to him, click on his name above and you’ll be taken to his channel.
Anyways, Michael’s video is pretty much straight to the point and easy to follow but I will go ahead and give you some two examples (One male and one female).
If you’re lucky one of the examples might fit your situation perfectly. If so you’re welcome, I just did all the work for you haha
- 19 years old
- 130 pounds
This female Elite’s BMR is 1432. Her activity level is moderate (1.55)
In order for this girl to maintain her current weight she would need to consume 2200 calories or so
To lose weight she would have to decrease her caloric intake to around 1700 calories
To build muscle she would have to increase her caloric intake to around 2500 calories
- 19 years old
- 180 pounds
This fellow Elite’s BMR is 1934.5 and has an activity level of moderate (1.725)
To maintain his current weight, this Elite needs to consume , roughly 3300 calories.
To lose weight he would have to decrease his caloric intake to around 2800 calories
To build muscle he would have to increase his caloric intake to around 3600 calories
Go ahead and comment below if you still need some help or would just like to leave a comment.
(P.S Don’t forget to SHARE this article with all your friends and family)Enjoyed Michael’s Video? SUBSCRIBE TO HIS CHANNEL NOW