This can help you estimate your calorie requirement:
1.)Determine your RMR (resting metabolic rate) by multiplying body weight by 10!
Body weight X 10= RMR
that?s the number of calories it takes to maintain your body all day like brething, making new blood cells, and keep everything running good! It can use as many as 75% of your calorie to maintain!
2.)Then determine how many calories needed for your workout!
For an easy activity assign 3-5 cals a min
Moderate activity 6-10 cals a min
Hard activity 11-15 cals a min
Multiply the assigned cals a min by how long you worked out that?s gets you your workout energy expenditure!
3.) you need to find out your daily energy expenditure, which is hard to do it involves your age activity level, sex, size weight, and more. But to give you an idea you can use and move around and play with to make it work right for you!
If your sedentary most the day other than your workout add 20-40% of your calculated RMR
If your moderately active add 40-60% of your RMR
If your very active add 60-80% of your RMR
Active percent X rmr =daily activity calories!
ex. .60X 1600= 960 daily activity cals
4.) add all the answers up and that gets your requirements for the day! Then decide whether you wanna bulk or cut and add or subtract!!
im a firm beliver in clean bulks i hate when people give the advise to eat crazy amounts of food to gain muscle mass! its stupid imo!! base your meals around your carbs and never go over your calorie requirement!!! keep protiens around 1.5-2 g per pound and never go over that! fats around 20 % of your calories and the rest carbs! muscle is built with the right overload of exercises and the food you eat just supplies it the nutrients! i do cardio every day after workouts and its always low intensity cardio (walking for about 45 min at around 3.8) never getting my heart rate over 115 bpm! as your heart rate rises it causes your body to fuel the exercise with carbs and it has to get the carbs from somewhere so it basically starts eating muscle to fuel the cardio workout! there for unless you need the cardio to perform its basically countering the hard work you do in the weight room!
The wolf on the top of the hill is not as hungry as the wolf climbing the hill, but when he wants the food... ....its there!- arnold
hopelessness is only a state of mind, therefore impossibilities are only illusions!!!!!!