19 Secrets to Build Huge Muscles
H ow M a n y C a l or i es D o I Need A Da y ?
Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn‟t
too hard. And with the formula I‟m about to give you can easily track where you are and what you need to do daily
to reach your goals.
There are several formulas you could use that take into account age, sex, height, weight, lean body mass, and activity
level. Any formula accounts for your lean body mass (LBM) will be more accurate but for this guide, let‟s keep
things simple. The estimate you are about to get will be reasonably close for most people.
IF YOU DON’T KNOW WHERE YOU ARE, THEN
LOSING, MAINTAINING OR GAINING WILL BE
The Simple Method:
Take your current body weight in pounds (lbs) and use one of the multipliers below.
Quick & Easy Calculator
15 - 16 calories per lb. of bodyweight
18 - 19 calories per lb. of bodyweight
12 - 13 calories per lb. of bodyweight
This is a very easy way to calculate your calories. There are some drawbacks to a method like this because it doesn‟t
take into account for body composition or activity levels. Extremely active people may require more calories than
this formula indicates. People with a high amount of lean body mass will require more calories as their total daily
energy expenditure (TDDE) will be higher. It‟s possible to overestimate the calorie needs in somebody who has a
very high level of body fat. For example, a 50 year old man who weights 225 lbs at 38% body fat will probably not
burn fat on 2925 calories per day (225 x 13 for fat loss).
© Marc C. David – All Rights Reserved