This BMR tool works on a proven formula and is very accurate. The calculator uses two formulas to calculate your body's daily calorie requirements.
- Basal Metabolic Rate (BMR) Formula
The basal metabolic rate formula takes several variables like height, weight, age and gender to calculate your calorie needs as if you did not do any exercise. - Harris Benedict Formula
The Harris Benedict Formula takes the number produced by the BMR formula and multiplies it depending on your activity level.
The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will underestimate calorie needs) and the very overweight (will over-estimate calorie needs).
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Posted Sat, 03/10/2012 - 09:48
Good
Posted Sat, 03/10/2012 - 16:47
help
Posted Sat, 03/10/2012 - 23:27
Do you have a question we can help with?
Posted Wed, 03/21/2012 - 04:57
heyy sirr...i am 16 years old...and i want to build muscle...i am taking supplements n supplements but i cannot see differences...can u plz help me with this??
Posted Wed, 03/21/2012 - 09:06
Post your question in the forum and we will give you some advice.
http://www.muscleandstrength.com/forum/
Posted Thu, 05/24/2012 - 19:09
You have to have a calorie surplus to build muscle. you got to eat,eat,and eat more always eat clean. chicken breast is key. #$#$ all of those supplements food is cheaper and better.
remember to eat approx 1.5 grams of protein per pound and also alot of complex carbs approx 1.5 to 2.0 per pound. eat 5 to 7 times a day.
Posted Thu, 10/04/2012 - 01:35
Thanks --have heard before--But I have diabetes -- so low carb --and dont have much apetite --some reason lost apetite last several months - need 1255 to 1500 calories --I eat only 800 ?? I can feel --my muscles start hurting --please advise --no meat --vegetarian --thanks
Posted Tue, 10/16/2012 - 19:42
whole wheat and tofu and vegenaise sandwiches, etc. get medical weed to increase appetite. 800 is nothing. you will be tiny on that. eat your bmr plus 500 or results will never happen.
Posted Sun, 03/10/2013 - 22:30
Tofu, meat-replacements and soy products are awful for health, especially male health. Women might be able to get away with this, but not men. Meat protein is the way to go for men, never soy protein. Avoid soy at all costs. Read more here:
http://www.menshealth.com/nutrition/soys-negative-effects
or google "Is soy bad for you/men?" and have a look around.
Posted Fri, 03/22/2013 - 19:22
except there are plenty of ways to get vegetarian protein without soy. you're correct about processed soy (not tempeh) and men's health. Not so much for other forms of veg protein.
Posted Sun, 05/05/2013 - 15:39
Bu. Vegetarians and vegans can gain BIG muscle. It does not have to be from animal products. And you can google "is meat bad for you" and get the same hype.
Posted Tue, 11/13/2012 - 00:26
Ya, I have advice. Eat meat. It's what nature intended. Probably the reason your muscles hurt cuz they need that meat man.
Posted Fri, 03/01/2013 - 22:50
You, sir, are misinformed.
Posted Mon, 01/07/2013 - 05:42
coooool
Posted Sat, 01/26/2013 - 17:35
If you are low-carbing and your muscles hurt, you may be low on potassium. Are you using no-salt or a supplement?
Posted Fri, 03/15/2013 - 03:57
just eat low glycemic index carbs- research and ask your physician to put you on a diet
Posted Fri, 03/15/2013 - 04:06
one suggestion for low glycemic index carbs is oats- they even have lots of protein! its a great food for diabetics- one warning about milk- milk is low on the glycemic index but it also raises insulin levels not good for you.
Posted Sun, 04/14/2013 - 23:42
Contact your physician and discuss your options and concerns with them. If he/she cannot answer your questions and/or doesn't refer you to someone who can, search for a practitioner in your area that is familiar with weight lifting and proper diet (for diabetics). Many CCSP's are not only familiar with proper exercise routines but also the dietary aspect of weight training. Best of luck with your journey!
Posted Sat, 01/12/2013 - 23:55
bro, your talking like a bodybuilder, you csn build muscle and burn fat at the same time 1.5g / lb thats 300g for me, are you retarded, 1g is plenty. search amer the hammer for info
Posted Fri, 03/15/2013 - 03:56
food is not cheaper than protein powder or weight gain unfortunately healthy food is very expensive- chicken is pretty cheap though. You can get a protein supplement serving with 25 grams of protein for less than $1.
1.5 grams of protein per pound of body weight is bull. Studies show there is no benefit over a maximum of .82g per pound of body weight and that is the generous number its actually closer to .7g per lb. 1-1.5 is a myth use dby supplement companies to sell product- there is absolutely no science behind it. Figure your BMR then add 500 calories a day to that. Make sure you are eating enough of the good fats- stick with vegetable fats and you will be ok.
Posted Tue, 08/28/2012 - 05:57
me too. im a reigioonal swimmer and this sport requires alot of upper body strenght. therefore my coach makes us do free weights. because we are young 16 can be a dangerous time to hit the weights as u can stunt your growth and bend your bones. as im 6 ft 3 im pretty much done growing so i have no issues. if you are still havig groth spurts dont do alot, just try toning, ie if you cant do 20 reps in one go its too heavy. also a tip for arms, work your triceps, as it is 3 muscles hence "tri" when biceps are 2 muscles hence "bi" so you can bulk your arms up alot faster. also i see countless people my age desperate to "bulk up" spending hours at the gym. ill try to explain this to you. if you do to much, then instead of tearing and repairing witch is basic musle growth, you muscles tear to mutch and back track to fill the gap. so in the case of building upperbody witch is what i think your trying to do, more is less. dont spend more than 45 minuites doing weights and dont do weights that you can only do like 10 reps on as it over exerts the muscles as its only counter productive. also if you take protein supplements too mutch, it can is broken down and has the same properties as fat. so be CAREFUL. hope it helps, peace. ps, in having a high protein diet is useless unless you have the vitamins and minerals too, so i sugggest to try to eat lots of salad and different coulours, vitamin pills arnt very effective and amount to very expensive pee.
Posted Sat, 04/27/2013 - 01:35
Strong AP broscience.
You must go to a good school.
Posted Mon, 10/29/2012 - 07:01
Hi dont go to zym everyday cause our muscle need rest atleast 24hrs to recover & make sure your stomach digest the most of the food when you going to sleep.shake the supplement in your shaker but drink when you feel like you falling to sleep.Not when you going to bed.BEST OF LUCK
Helps me i hope it helps you.
Thanks
Posted Mon, 11/05/2012 - 09:15
Hey Jaspret.
From what you told, I realized that you have a problem in gaining weight, muscle fibers needs over use of high carbs and you need to consume a lot of food that contains high proportions of fat, since muscles takes the growth from fat. Basically all you need to do is keep the track of your food, remember to keep eating food that contains huge amount of fat and stir the supplements into your food you consume. Also you should do push-ups from time to time.
Good luck pal,
sincerely
Matthew Stones
Posted Thu, 11/29/2012 - 16:01
hey man, it takes a long time for someome to see muscle gains, im almost 17 and i have been traning and eating clean for 3 years and i am finally seeing somyhing change. You need to eat lots of food im talking 3000+ calories a day, eggs, chicken oats ext... eat clean train hard... keep with it bro
Posted Thu, 12/06/2012 - 06:33
Can't just take supplements and expect results. That's why they're called supplements, they help you in conjunction with what your supposed to be doing otherwise. Do some weight training. With three sets of ten repetitions with each muscle group. Add a little weight each time you do it. Start with small weights to develop good form. Like 10 lbs to start off with. Every two to three days, you weight train. Don't let too much or too little time go by. At the minimum, every two days, max four. Read up on different ways you can reach your goals with each muscle group. I hope this helps you. If you have more questions, feel free to email me.
Posted Thu, 01/17/2013 - 05:14
you need to wake-up at 5:00 and run for 15 minutes and after you finish do 30 push-ups and rest for 30 sec and do 20 push-ups and don't do them fast because it will be like you are playing do them slow and do 15 push -ups. aim to train1-2 body-parts per day
Posted Tue, 04/23/2013 - 15:43
You're 16, you do not need supplements, I'm 18 now and have been weight training for the last 2 years. I really wish someone slapped me into place when I first started. I would estimate i have wasted well in excess of 600euro (possibly up to 1000euro) on protein, creatine and weight gain supplements since i started. If I hadn't had a job since I was 16 I definitely would never have been able to afford them .. If only i had been drinking more milk i could have saved myself a lot of money. I now swear by chocolate milk and eggs, they replace my need for both protein and weight gainer. That concludes my rant on that, I just want to advise naive young lads not to waste their money like i did!
In terms of why you aren't seeing a difference.. You could put it down to Rome not being built in a day: you have to give it time. Or maybe you are like a younger me. I used to spend 2-3 hours a day, 4-6days a week between weight lifting and cardio, As a beginner, that amount of time spent exercising can only mean it was done at a low intensity. Also i definitely didnt eat enough. Depending on your body type you may need to bulk.
If you are using a commercial gym or sports club gym sit down with a personal trainer or nutritionist and ask for advise and for them to do you up a programme to suit your goals.
Most importantly save your money, I havint taken supplements in nearly 7 months and have put on more muscle mass than i did in 2 years while on them.. Then again, i know have a better understanding of weight training then ever before.
Posted Tue, 04/23/2013 - 15:55
You're 16, you do not need supplements, I'm 18 now and have been weight training for the last 2 years. I really wish someone slapped me into place when I first started. I would estimate i have wasted well in excess of 600euro (possibly up to 1000euro) on protein, creatine and weight gain supplements since i started. If I hadn't had a job since I was 16 I definitely would never have been able to afford them .. If only i had been drinking more milk i could have saved myself a lot of money. I now swear by chocolate milk and eggs, they replace my need for both protein and weight gainer. That concludes my rant on that, I just want to advise naive young lads not to waste their money like i did!
In terms of why you aren't seeing a difference.. You could put it down to Rome not being built in a day: you have to give it time. Or maybe you are like a younger me. I used to spend 2-3 hours a day, 4-6days a week between weight lifting and cardio, As a beginner, that amount of time spent exercising can only mean it was done at a low intensity. Also i definitely didnt eat enough. Depending on your body type you may need to bulk.
If you are using a commercial gym or sports club gym sit down with a personal trainer or nutritionist and ask for advise and for them to do you up a programme to suit your goals.
Most importantly save your money, I havint taken supplements in nearly 7 months and have put on more muscle mass than i did in 2 years while on them.. Then again, i know have a better understanding of weight training then ever before.
Posted Sat, 03/24/2012 - 02:19
hello,
Should I base my calorie intake on fat free mass or my actual total weight (214lb including 27% of body fat.
Thank you
Posted Sun, 08/05/2012 - 09:55
lol
Posted Wed, 08/22/2012 - 12:37
total lol
Posted Sat, 03/31/2012 - 23:19
First, thank you for you excellent site. I would like you can help with some links to in your site get 195 pounds . I use to go gym ...I like workout but i need some support to get my goal.
Posted Tue, 05/08/2012 - 22:48
i am 37 and i weight 341 where do i start
Posted Sun, 06/10/2012 - 23:56
Buy a journal. Write down everything you eat and everything you drink in one day (I mean everything). Use this site http://nutritiondata.self.com/ and type all the food in and count up the calories, protein, carbohydrates and fats. Do this everyday for a week and find the average? My guess is that these are not where they need to be. The journal will give you an idea of where your diet is at, and how much you really need to improve.
So then go here, http://www.muscleandstrength.com/expert-guides/fat-loss. Use this page like it's your Bible.
Follow the diet plans (40% carbs, 40% protein, 20% fat). You will need to lower your calories to lose weight but keep your caloric intake divided into the 40-40-20. Eat good carbs (oatmeal, vegetables, fruit, brown rice, etc.), eat lean protein (fish, chicken, turkey, lean pork chops, etc.), and eat good fats (almonds, flax seed, fish, dairy, etc.). Remember to keep using that journal even though you're eating healthier. It really helps to stay on track. Spread your eating to 6 small meals a day (3 meals, 3 snacks works). Greek yogurt, almonds, protein shake, and fruit all make for great snacks. Also, know what healthy foods you like to eat and eat those. No sense eating spinach if you like brocoli better (know what I mean?). Diets fail all the time because people make them into a chore. Search for healthy good tasting recipes, they're out there. Allow one cheat meal a week. Whatever you like (pizza, ice cream, burger, fries, etc).
Start lifting weights (focus on compound movements like: squats, deadlifts, bench press, military press, dips, pull-ups, stiff leg deadlifts, etc.). Here's a good workout: http://www.muscleandstrength.com/workouts/21-compound-exercises-only-wor.... Keep a journal for this also. Always track your progression so you can keep moving forward (how many sets, how much weight, how many reps, etc.).
Perform cardio 3-5 times a week. Maybe start with 3 and work your way up. Begin with low intensity cardio (elliptical, bike, stair climber, etc.) because you may need to shed some of that excess fat before taxing your body with high intensity interval training. 20-30 minute cardio sessions. Once you are in better shape perform 2 low intensity and 2 high intensity cardio sessions a week. HIIT examples are: full exertion for 10 seconds and 20 seconds low exertion for 10-15 minutes, or 20 seconds full exertion and 10 seconds low exertion for 5 minutes. Again, keep a journal.
Remember, dream about your goal, work hard to reach your goal and you will achieve it. Do not waste any time. Get in the gym. Get smarter in the grocery store. Completely change your lifestyle. Try to lose 1-2 pounds per week. Thats 52 pounds a year. Dedication over time. Never miss a day of exercise. It's real easy to get off track if you do.
Hope this helps. It works. I lost 30 lbs of fat sticking to these methods. I still have 15 more to lose to get to my goal but I'm on track and enjoying the process. Good luck to you.
Posted Sun, 06/10/2012 - 23:58
I forgot. Sleep at least 8 hours a night
Posted Wed, 06/13/2012 - 10:14
Good day!
How to know the equivalent calories of a certain food? Thanks Steve!
Posted Sun, 07/08/2012 - 08:13
is this the amount of calories we should be consuming or burning per day???
Posted Fri, 01/25/2013 - 11:48
Consuming.
Posted Tue, 07/10/2012 - 12:30
How do I gain weight as I workout
Posted Sun, 08/05/2012 - 20:22
Increase your daily caloric intake. My favorite way is through drinking a lot of 2% milk with meals and in-between meals. Half a gallon a day is almost 1000 calories, 40g fat, 64g protein, 100g carbs. That should help you gain weight
Posted Sat, 10/13/2012 - 11:14
hi..eat roasted ground nut seeds 30grams after every meals,n eat some seeds which are swollen with water every morning..
Posted Sat, 08/04/2012 - 01:04
Hello Steve, I am 31 years old. I am a vegetarian (not vegan). I would like to know what kind of daily diet I can maintain to balanced protein, calorie and vitamin intake. I want lean muscle and strength.
Thanks
Sasi
Posted Tue, 04/02/2013 - 14:15
I would just replace meats with high-protein substitutes (i.e. whey, greek yogurt, cottage cheese, egg whites).
Posted Thu, 01/03/2013 - 06:15
hi i have got a multigym and a bench i work out each day sometimes twice a day and have been doing so for about two weeks i need help with a a proper routine at the minute i normally just work out on upper body not to fussed about lower yet. i do 6 x 10 reps on each of the multigyms upper body routines at least once a day the weight i use is 37.5 kilo except for the curls for that i do it on lowest weight which is 15 kilo and also butterfly press i use 22.5 kilo as these are my worst ones but i am unsure if i am doing this properly i do realize i need to sort my diet but am finding info bout that on this and other sites.
Posted Fri, 01/04/2013 - 21:15
my BMR is 1825.01 my daily calorie need is 3052 according to calculator. does this mean this is the minimum calories required to keep my normal weight? im trying to lose 20 lbs that i have gained over the holidays. i work out in my home gym mon wed fri with weights. pretty intense for a intermediate. along with an hour of treadmill and other aerobics per week. what would you recommend for me to eat calorie wise daily. ive started to eat lean chicken and vegetables and fruits. taking it easy on chocolate and other saturated fats. thanks and waiting for reply, JOE
Posted Fri, 03/01/2013 - 15:01
Hi Steve,
Do you know where I can find a calorie intake AND burn calculator combo? It sure would be convenient to have a calculator that not only tracks what's coming in but what's being used up as well. Thanks. Dave
Posted Tue, 04/23/2013 - 11:55
Hello, my bmr is 1983. I want to loose weight, but am totally confused on what my calorie intake should be to loose weight! Also, where my net calorie should be? Red negative or green positive?
This was it was yesterday. Goal: 1200
Food: 1940
Calories burned thru Excersise: -540
Net calories: 1400
Calories remaining: -200
Can you explain?
Posted Mon, 05/13/2013 - 06:36
It means you took in 200 calories over your goal (1200). Not sure what your bmr is but it looks like you are still doing good as you burned more calories than you ate.
Posted Wed, 05/15/2013 - 03:13
hi sir i'm 27 male and i want to use supplement like "Whey Protein" but i can't decide which one should i take as someone told me to to take i should take "Mass XXL" instead of "Whey Protein"... please help me chose the best one for me.....
I'ill be highly thankful to you.
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