How To Find Out How Many Calories You Need Daily
This post will explain the two most used manual calorie calculators for figuring out how many calories you need daily and a digital calculator to make it easier on yourself.
- The Basic Multiplier (the 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 unsure if you should bulk or cut, read my post Cutting or bulking what to do first.
Basal Metabolic Rate Calculator
The Basic Multiplier
This is a basic method for people with normal body types and 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
Harris Benedict Formula, The Best Calorie Calculator To Find Calories.
This method is much more accurate than the basic multiplier since it considers 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 difficulty figuring out the weight in kg and height in cm, do a Google search, and it will come right up.
Now multiply that number 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
Depending on your results, different people have unique genes and metabolisms, so your calorie intake may need to be tweaked a bit to the lower or higher side. Increments of 100 are usually used.