How To Find Out How Many Calories You Need Daily
This post will explain the two most used manual calorie calculators for you to figure out how many calories you need daily, and a digital calculator to make it easier on yourself.
- The Basic Multiplier (least accurate of the two)
- The Harris-Benedict formula (very accurate)
Whichever formula you use to decipher your caloric needs remember to
- add 350 calories daily if you are bulking (BUILDING MUSCLE)
- subtract 500 calories daily if you are cutting (LOSING WEIGHT)
If you’re not sure if you should bulk or cut yet read my post Cutting or bulking what to do first.
Basal Metabolic Rate Calculator
BMR Calculator provided by calculators.tech
The Basic Multiplier
This is a basic method for people with normal body type and normal daily activity levels.
In this formula you will multiply your body weight in pounds by a set number determined by your activity level. (see below)
- VERY ACTIVE-15.5
- EXTREMELY ACTIVE -16
Now add or subtract calories depending if you’re bulking or cutting
Bulking add 350 calories
Cutting subtract 500 calories
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Harris Benedict Formula, The Best Calorie Calculator To Find Calories.
This method is a lot more accurate than the basic multiplier, since it takes into account a person’s age, activity level, height and sex .
MEN: 66+( 6.25X body weight in lb)+(12.7 X height in inches)-(6.8 X in years)
WOMEN:655+(4.35 X body weight in lb)+(4.7 X height in inches)-(4.7 X age in years)
If you have a hard time figuring out weight in kg and height in cm, just do a google search and it will come right up.
Now take that number and multiply it by the number below that most accurately describes your activity level.
- LIGHTLY ACTIVE-1.375
- MODERATELY ACTIVE-1.55
- VERY ACTIVE-1.725
- EXTREMELY ACTIVE-1.9
Once again, add or subtract calories to this final number if you’re bulking or cutting.
I know I keep repeating this but it is fundamental for you to have the correct number.
Bulking add 350
Cutting subtract 500
Different people have unique genes and metabolisms, so your calorie intake may need to be tweaked a bit to the lower or higher side depending on your results. Increments of 100 are usually used .