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- Thread starter alexvega
- Start date
Find a BMR calculator and experiment.
there is no magic number, we are all different, many variables that come into play, you have to experiment as stated above.
You could start by multiplying your bodyweight by 15 and go from there.
mmm
are telling me , 1300 cal to me, waoo that??´s for someone who have diabettes.
to little, i want muscle . no skkinny.
are telling me , 1300 cal to me, waoo that??´s for someone who have diabettes.
to little, i want muscle . no skkinny.
Is that 15 times bodyweight in pounds? if so, then for kg, it would be times 33. Does that sound better, Alex?
At 86kg you need a minimum of around 2000 but how much more you need is heavily dependent upon your activity level, exercise regime, your genetics, the ratios between the foodgroups, the frequency at which you eat, the times of day that you eat...
The best way is simply to count how many you are eating now and adjust from there. Keep a diary for a week and find your daily average. If you're looking to gain muscle add about 400 or so, including some extra protein. If you're looking to lose fat reduce it by about 500, mostly from carbs.
Tracking your own intake for awhile is more accurate than any calculator can be, including my one (which is why it tracks n graphs). There's just too many variables for any one formula. "X times your bodyweight" doesn't allow for your current body composition. If you're 50% fat then you don't need so many calories but you will need some extra to shift that weight around.
If you want to add muscle quickly accept a little fat in the process. To fine-tune and balance muscle gain without adding body fat takes knowledge of your own body, not a formula.
B.
The best way is simply to count how many you are eating now and adjust from there. Keep a diary for a week and find your daily average. If you're looking to gain muscle add about 400 or so, including some extra protein. If you're looking to lose fat reduce it by about 500, mostly from carbs.
Tracking your own intake for awhile is more accurate than any calculator can be, including my one (which is why it tracks n graphs). There's just too many variables for any one formula. "X times your bodyweight" doesn't allow for your current body composition. If you're 50% fat then you don't need so many calories but you will need some extra to shift that weight around.
If you want to add muscle quickly accept a little fat in the process. To fine-tune and balance muscle gain without adding body fat takes knowledge of your own body, not a formula.
B.
waooo. it sound good advice, ill be honest.to eat low fat food means i have to look for a place where i can go to eat.
i know the best way is add more protein to my diet, if a eat veggies and carbs i don´t feel good , all the time i need white meat or red mead.
thanks
i know the best way is add more protein to my diet, if a eat veggies and carbs i don´t feel good , all the time i need white meat or red mead.
thanks
Increase calories slowly.
mm
today i went to the street market, i bought around 22 thousand colones in fish and chicken, plus some chesse and fruits.
i have to do all possible to get muscle in this cycle.
i hope the diet give me the benefits.
today i went to the street market, i bought around 22 thousand colones in fish and chicken, plus some chesse and fruits.
i have to do all possible to get muscle in this cycle.
i hope the diet give me the benefits.
Yes
