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    Basal Metabolic Rate and Calorie Need Calculator Bulking Plan - Men

    Uploaded by

    gerald
    This document provides a basal metabolic rate and calorie needs calculator for men looking to bulk up. It uses the Harris Benedict formula to calculate a user's basal metabolic rate based on their weight, height, age and activity level. The calculator then recommends a daily calorie intake and macronutrient breakdown to gain either half a pound, one pound, or two pounds per week based on the user's activity level and weight gain goals.

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    © All Rights Reserved
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    Basal Metabolic Rate and Calorie Need Calculator Bulking Plan - Men

    Uploaded by

    gerald
    40 views13 pages
    This document provides a basal metabolic rate and calorie needs calculator for men looking to bulk up. It uses the Harris Benedict formula to calculate a user's basal metabolic rate based on their weight, height, age and activity level. The calculator then recommends a daily calorie intake and macronutrient breakdown to gain either half a pound, one pound, or two pounds per week based on the user's activity level and weight gain goals.

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    Copy of Bulk.xls

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    This document provides a basal metabolic rate and calorie needs calculator for men looking to bulk up. It uses the Harris Benedict formula to calculate a user's basal metabolic rate based on their weight, height, age and activity level. The calculator then recommends a daily calorie intake and macronutrient breakdown to gain either half a pound, one pound, or two pounds per week based on the user's activity level and weight gain goals.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    40 views13 pages

    Basal Metabolic Rate and Calorie Need Calculator Bulking Plan - Men

    Uploaded by

    gerald
    This document provides a basal metabolic rate and calorie needs calculator for men looking to bulk up. It uses the Harris Benedict formula to calculate a user's basal metabolic rate based on their weight, height, age and activity level. The calculator then recommends a daily calorie intake and macronutrient breakdown to gain either half a pound, one pound, or two pounds per week based on the user's activity level and weight gain goals.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    of 13

    Basal Metabolic Rate and Calorie Need Calculator

    Bulking Plan - Men

    Harris Benedict Formula for Men


    BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

    Follow steps 1 - 6 and make the


    STEP 1 Enter Weight 161 Weight 73.00
    requested entries in the red bordered
    boxes. The boxes bordered in black lbs. Kilos
    will be calculated automatically. Your 1 kilogram = 2.2 lbs.
    suggested totals will be listed at the
    bottom. Step 2 Enter Height 5 9 Height 175.26
    Feet Inches cm.
    1 inch = 2.54 cm.

    Step 3 Enter Age 22


    Years

    BMR = 1793
    Calories

    Step 4 Enter Desired Ratio of Protein, Carbs, and Fat 40 40


    ( 40%, 40%, 20% Recommended for Bulking )
    Protein % Carb %
    To Maintain Your Current Weight

    If you are Sedentary - little or no exercise

    Calorie-Calculation = BMR X 1.2 Calorie Requirement = 2151

    If you are Lightly Active (light exercise/sports 1-3 days/week)

    Calorie-Calculation = BMR X 1.375 Calorie Requirement = 2465

    If you are Moderately Active (moderate exercise/sports 3-5 days/week)

    Calorie-Calculation = BMR X 1.55 Calorie Requirement = 2779

    If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)

    Calorie-Calculation = BMR X 1.725 Calorie Requirement = 3093

    If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)

    Calorie-Calculation = BMR X 1.9 Calorie Requirement = 3406


    Step 5 Enter Calorie Requirement from above based on your activity level: 3050

    1 lb. Of Body Weight = 3500 Calories

    Daily Caloric Intake Required to Gain Weight

    To Gain 1/2 lb per week 3300

    To Gain 1 lbs per week 3550

    To Gain 2 lbs per week 4050


    Recommended Nutritional Intake

    Step 6 Enter Daily Caloric Intake based on your goal from the calculations above: 3300

    To Gain Weight:

    Recommended Nutrient Breakdown

    Calories 1320 1320 660


    Protein Carbohydrates Fat

    Grams 330 330 73.33333


    Protein Carbohydrates Fat

    Hi, my name is Michael Elias, and I created this calculator.


    At my website below, I also offer Personalized Nutrition and Training Programs to help you achieve your fitness goals.
    I can develop a custom program for you to Lose Fat, Build Muscle, Build Strength, or reach any other training goals you have.

    I have 12 week Personalized Nutrition and Training programs available on my site for as little as $39.95.

    Please click below for more information and to view the programs available.
    I look forward to working with you! - Michael
    1 kilogram = 2.2 lbs.

    1 inch = 2.54 cm.

    20

    Fat %
    Nutrition Plan

    Calories Fat Carbs Protein

    Meal 1 - 6:30 AM
    Quaker Oats ( Example ) 160 2 33 4

    Meal 2 - 9:00 AM

    Meal 3 - 11:30 AM
    Protein should be
    spread out evenly
    in amounts of no
    Meal 4 - 2:30 PM more than 50 - 60
    grams per meal

    Meal 5 - 5:00 PM

    Meal 6 - 8:00 PM

    Daily Totals ( Total Calories based on label ) 160 2 33 4

    Calories by Nutritional Content 166 18 132 16

    % Caloric Intake 0.11 0.80 0.10


    Food List

    Calories Fat Carbs Protein

    Carbs
    Oatmeal 160 2 33 4

    Protein

    Fat

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