Measuring Your Caloric Needs
There is more than one equation that you can use in order to determine your' caloric needs. If you own a scale that measures body fat composition % then you will need to use the Lean Mass Equation, if you do not own such a scale, then you will need to use the Harris Benedict Equations. The Lean Mass Equation is the most accurate out of both, however, it is most accurate for a younger population. This is because it does not factor in the fact that the metabolism slows down past the age of 26 in most individuals. If you are above the age of 26 then you will want to use the Harris Benedict Equation.
Lean Mass Equation
RMR+(21.6 X Fat Free Mass in kg) + 370
*To convert weight into kilograms you need to divide pounds by 2.2*
Example:
20 year old female weighing 142 pounds with 24% body fat
142 ibs x .24+ 34 ibs of bodyfat
142 ibs - 34 ibs of bodyfat = 108 pounds of lean mass
108 ibs / 2.2 = 49kg
RMR = (21.6 X 49 kg) + 370 =
RMR = 1428 calories
Harris Benedict Equations
Males: 66 = (5 X ht) + (13.8 X wt) - (6.8 X age)
Females: 655 + (1.8 X ht) + (9.6 X wt) - (4.7 X age)
RMR expressed in Kcal per day
Height (ht) expressed in centimeters
Weight (wt) expressed in kilograms
Age expressed in years
*To convert weight to kg you will need to divide pounds by 2.2*
**To convert height to centimeters you will need to multiply height in inches by 2.54**
Example:
6 foot tall 50 year old male that weighs 215 pounds
215 / 2.2 = 97.7 kg
6ft X 12 inches = 72 inches
72 inches X 2.54 = 182.9 cm
RMR = 66 + (5 X 182.9) + (13.8 X 97.7) - (6.8 X 50)
RMR = 1988 calories per day
Weight Loss
I have always said that losing weight is a science. In science, there are formulas and tables in which scientist use to collect data and predict results. The above mentioned formulas are the such tools that you will need to utilize. After you have determined your RMR then you are ready to begin your' weight loss journey. Simply put, the way to lose weight is to take in less calories than you utilize throughout the day. Simple right? For healthy weight loss you will want to subtract 300-500 calories from your RMR. To enhance your results, you should aim to workout at least 3 times a week. Resistance training is your best bet.
Weight Gain
Gaining weight is a task that is very difficult for many athletes but it doesn't have to be a nightmare. A lot like weight loss weight gain is quite easy if you know what you're doing. Similar to weight loss, you will first want to start off with your RMR. From this number you will want to add 300-500 calories to this number. From there you will need to add a very difficult weightlifting routine to compliment your diet. A five reps and five sets routine of free weights should be just fine. Eat the same number of protein as the amount of pounds that you weigh and eat half of the same number of carbs. Here you thought that it would be rocket science right? Eat about 6 times a day to keep your metabolism going so that you're weight gain is muscle and not fat.
Make sure to stay tuned to my blog for more great info this week. It's going to be good.
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