► THE BODY TRANSFORMATION BLUEPRINT
Science-based muscle building and fat loss system:
► REALSCIENCE ATHLETICS
No B.S, premium quality supplements you can trust:
CONNECT WITH ME
GET YOUR FREE CUSTOM MEAL PLAN
TAKE MY ONLINE FITNESS QUIZ
CALORIE MAINTENANCE CALCULATORS
Calculator #1: Basic Multiplier
To use the basic multiplier, simply multiply your current bodyweight in pounds by between 14-16, going with the higher or lower end depending on your approximate weekly activity level.
Sedentary = 14 (little to no exercise)
Lightly Active = 14.5 (light exercise 1-3 days a week)
Moderately Active = 15 (moderate exercise 3-5 days a week)
Very Active = 15.5 (intense exercise 6-7 days a week)
Extremely Active = 16 (intense daily exercise and strenuous physical job)
Calculator #2: Harris-Benedict Formula
This method takes height, sex and age into account on top of your basic bodyweight in order to give you a more fine-tuned caloric figure.
The first step with this method is to determine your basal metabolic rate (BMR), which is the total number of calories you burn at rest. This does not include additional activities such as weight training, cardio or physical hobbies – the BMR refers only to natural internal processes such as breathing, digesting food, regulating body temperature etc. Once you’ve figured out your BMR, you’ll then factor in your activity level using an additional multiplier to determine your calorie maintenance level.
Calculating Basal Metabolic Rate
Men: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Take that number and multiply it by…
Sedentary: 1.2 (little to no exercise)
Lightly Active: 1.375 (light exercise 1-3 days a week)
Moderately Active = 1.5 (moderate exercise 3-5 days a week)
Very Active = 1.675 (intense exercise 6-7 days a week)
Extremely Active = 1.8 (intense daily exercise and strenuous physical job)
Calculator #3: Katch McArdle Formula
Katch McArdle is the most precise method of all when used properly since it takes into account the specific factor of lean body mass, which will result in a more accurate BMR reading. This is especially useful for those on the more overweight side, since the previous two methods will tend to over-estimate caloric needs if your body fat is quite high. The downside of this method is that it requires you to know your body fat percentage, which can be difficult to calculate accurately as we discussed in the previous section.
If you have had your body fat professionally tested (particularly if you’ve had a DEXA scan) or have a reasonable idea as to where you’re sitting based on your own estimation, then you can use the following formula to calculate your BMR:
370 + (21.6 x Lean Mass in kg)
You’d then take the resulting figure and plug it into the same activity multiplier found in method #2 to determine your approximate calorie maintenance level.
Lean mass simply refers to any type of body weight that is not fat. So, if you weighed 200 pounds at 25% body fat, you’d be carrying 150 pounds of lean mass and 50 pounds of fat.