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Weight
Gain
The first
step in putting on pounds of muscle to find out how many
calories your body needs to sustain your current weight.
After you find out how many calories you need then we
can make slight adjustments to your diet to increase
mass without increasing bodyfat.
Basic
Caloric need
Worksheet
here is a
worksheet to help you calculate your own caloric needs
based on your present weight. the best way to do this is
to print this page and do the worksheet using a
calculator and write down each answer as you go.
1.Basal
Metabolic Rate
a.Enter your
current weight: __________ pounds/kg
(If you have
measured in pounds, divide by 2.2 to convert pounds to
kilograms):
__________
kgs.
b.Men:
multiply weight in kgs. by 1.0 calorie/kg/hour:
__________ calories/hour
Women:
multiply weight in kgs. by 0.9 calorie/kg/hour:
__________ calories/hour
c.Multiply
the calories per hour by 24 hours/day: __________
d.Age
Factor: metabolism decreases 5% every 10 years after the
age of 25 (or 1%
every 2
years); subtract 25 from your current age and divide by
2; multiply the
calories/day
in "d" by this percentage; subtract this final
number from "d":
__________
calories/day, adjusted for age
2.Physical
Activity
Estimate the
energy you need for physical activity by multiplying
your adjusted metabolic
rate by one
of the following factors:
Sedentary
(mostly sitting)
20%
Light
activity (teacher)
25%
Moderate
activity (nurse)
30%
Aerobics 3
to 5
times/week
30%
Heavy
activity (roofer)
45%
__________
calories for BMR X __________% = __________ calories for
activity
3.Specific
Dynamic Effect
Estimate the
energy you need to metabolize your food by taking 10% of
the total calories
you eat per
day OR 10% of the total of BMR + physical activity (1 +
2):
__________
calories eaten per day X .10 = __________ calories for
SDE
OR
__________
calories for BMR + __________ calories for activity =
__________
est. calories eaten per day X .10 = __________ calories
for SDE
4.Total
Caloric need For To Maintain your Weight
__________
calories for BMR + __________ calories for activity +
__________
calories for SDE = __________ total daily calories to
maintain
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