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#CALORIES IN SPORTS CALCULATOR HOW TO#

Factor in calories burned through activity (Multiply the above answer by one of these factors).Now you have this number, continue onto the next step. Step 6: Add + 5 for males or take way - 161 for females from this new number obtained in step 5. Step 5: Take the number obtained in step 4 away from the number obtained in Step 4: Calculate 4.92 x age in years = ………… Step 3: Add the 2 numbers you’ve calculate so far together = ………… Step 2: Calculate 15.88 x height in inches = …………. Step 1: Calculate 4.53 x weight in pounds = ………….

#CALORIES IN SPORTS CALCULATOR HOW TO#

WOMEN: BMR = + – – 16 Here’s how to work it out manually. You’re going to need a calculator and paper / pen… Determine the amount of calories you burn to live, if you were completely inactive.If you do have a higher body fat percent, you may wish to deduct 10 or 20LBs from your weight before making the calculations. While it will be accurate for those who are a healthy bodyweight or fairly lean, it will be less accurate if your body fat is over 20 or 25%. It’s important to remember that this formula is purely based on bodyweight and not lean muscle tissue. Weight loss: Subtract 600 calories or 25% from the above calculation.

Weight gain: Add 300 calories or 10-15% to the above calculation.

Simple Step-by-Step Guide to Calculate Calories Determine Maintenance Calorie Intake / Energy Expenditure Per Dayġ2 – 14 calories per pound for normal and healthy individuals with a sedentary lifestyle doing little to no exercise.ġ4 – 16 calories per pound for those that exercise moderately 3 – 5 times a week with relatively active lifestyles.ġ6 – 18 calories per pound for those involved in vigorous exercise and physically demanding jobs.ġ8.5 – 22 calories per pound for those involved in heavy training (for example 15 or more hours per week).Ģ2 or more calories per pound for those involved in extreme training (for example 20 or more hours a week).įor example, if you pick 15 and multiply it by 200LB your maintenance calorie intake 3000. Once you’ve established this baseline, you must then consider daily changes and tweaks based around your goal, which we will discuss below. Luckily, there are some fairly accurate calorie calculations you can use to get a reasonably accurate measurement.

If you want to transform like Kris, you must leave no stone unturned for a rapid transformation every detail counts. While you could, of course, drop fat by eating less, or, gain weight by eating more, this won’t allow you to optimize every aspect and achieve both: losing fat while adding muscle at the same time! Without understanding your daily calorie needs, you simply can’t maximize results. Understanding your calorie needs is a fundamental first step to dropping fat, adding muscle or improving your physique.