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- The Harris-Benedict equation tries to find your maintenance calories, first by a series of variables to determine your basal metabolic rate (the calories you burn at bed rest (doing absolutely nothing but surviving)) and then multiplying it by a number based on your activity level.
- For Men:
- BMR= 66 + (13.7 x bw in kg) + (5 x height in cm) - (6.8 x age in years)
- For Women:
- BMR=655 + (9.6 x bw in kg) + (1.8 x height in cm) - (4.7 x age in years)
- after you discover your BMR, take that number and multiply it by one of these figures based on your activity level:
- Sedentary= x1.2
- Lightly Active= x1.375
- Moderately Active= x1.55
- Very Active= x1.725
- Extremely Active= x1.9
- add 500 calories to bulk
- 1g of protein per lb of bw
- 0.5g's of fat per lb of bw
- carbs make up the rest
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