A properly balanced diet is the main factor responsible for the effective building of muscle mass as well as fat burning. Eating “by eye” also will not bring good results, especially if your goal is to develop muscle mass, not fat mass. It is true that if you do not eat properly – you can forget about your dream figure. So how many calories should you consume so that the goal is at your fingertips?
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Well, the proverb “the devil is in the details” is a very good term for proper nutrition. It is not enough to eat “to cut off” to build muscle mass. It is similar in the reduction of body fat. Starving to get rid of unnecessary ballast as quickly as possible will lead to muscle losses to a significant extent. In addition, the specific supply of individual macronutrients is crucial here, especially if you expect to see your own muscles in the mirror, not fat.
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What will you need to accurately determine your own caloric demand?
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Prepare the calculator, a sheet of paper, a pen and 15 minutes of time. You create your own caloric demand calculator yourself.
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What data will you need for this?
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Gender, weight, height, age, determining your own lifestyle and purpose (building muscle mass or reducing body fat).
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Caloric demand calculator (calculation of caloric demand)
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Step 1 – Calculation of basic metabolism A – basic metabolism, otherwise maintaining basic life functions (often abbreviated – BMR) – this is the amount of kcal to be delivered to the body to maintain basic life functions, without taking into account any work done in during the day (lying down – no physical effort). For the calculations you need the following data: sex, age (given in years), height (in cm) and weight (in kg).
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Formula for men A = 66.5 + (13.7 x WEIGHT) + (5 x HEIGHT) – (6.8 x AGE)
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Formula for women A = 655 + (9.6 x WEIGHT) + (1.85 x HEIGHT) – (4.7 x AGE)
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The above result will be needed for further calculations – save it.
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Step 2 – Determining your own lifestyle B – it is very important to choose the closest possible physical activity interval. Choose one of the following sub-topics that determines your lifestyle.
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1.0 – lying or sedentary lifestyle, lack of physical activity
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1,2 – sitting work, physical activity at a low level
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1,4 – no physical work, training twice a week
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1.6 – light physical work, training 3-4 times a week
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1.8 – physical work, training 5 times a week
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2.0 – hard physical work, daily training
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The coefficients given above are only a similar reference to the work load during the day. For example – a person working at the computer (ie sitting work), but training 5 times a week, his coefficient should be set within the limits of 1.4 – 1.6 (depending on the intensity of training and the rest of the day).
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Step 3 – Calculation of the daily energy demand C – to calculate the daily caloric demand, you need the result from step 1 A and the determination of the physical activity from step 2 B.
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The formula for caloric demand
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C = A x B
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The result of the above equation is the individual caloric demand for maintaining the weight you currently have. This means that it is the amount of calories that theoretically will not cause any changes in your body weight.
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Step 4 – Identify your own somatotype – otherwise your own body structure. This will allow you to even more accurately calculate the energy demand if you know your goal (mass or reduction). If you do not know your somatotype – read the topic “Ektomorfik, endomorphic, mesomorphic – what somatotype do you have?”. Choose the one that’s closest to you. What is your body build? Ectomorphic, mesomorphic or maybe endomorphic?
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Step 5 – Final calculation with a specific goal D – depending on your own somatotype (ektomorphic, mesomorphic, endomorphic) and on the target (mass structure, reduction of body fat), the final calculations will differ significantly.
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The goal – building muscle mass
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In the case of building muscle mass, a caloric surplus is necessary. Depending on your own somatotype, to the result obtained from step 3 C, we add the appropriate calorific surplus, and it looks as follows
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Ektomorphic C + 20% x C
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Mesomorphic C + 15% x C
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Endomorph C + 10% x C
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Sample formula for ectomorphs D = C + (0.2x C)
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The goal – reduction of body fat
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In the case of fat reduction, a caloric deficiency is necessary. Depending on your own somatotype, we subtract from the result from step 3 C
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Ektomorphic C – 10% C
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Mesomorphic C – 15% C
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Endomorph C – 20% C
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Sample formula for ectomorphs D = C – (0.1x C)
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Summary of stage 1
The final result – D, is the calculated amount of calories you have to consume each day to strive to build your dream figure. Of course, this amount should be a determinant for you and it is not 100% certain that this amount will be perfect for you. It is necessary to control the weight, check and save the results, and in case of any failures – to make the appropriate changes.
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Sample calculations (caloric demand calculator)
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Example number 1
Gender Male
Weight 80 kg
Height 188 cm
Age 22 years
Physical activity during the day B = 1.4
Ektomorphic Somatotype
Objective. Building muscle mass
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Step1 Pattern for men 66 + (13.7 x WEIGHT) + (5 x GROWTH) – (6.8 x AGE)
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A = 66.5 + (13.7 x 80) + (5 x 188) – (6.8 x 22)
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A = 1956.9 kcal – this is the basic caloric demand to maintain vital functions
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Step2 B = 1.4 – selected physical activity coefficient
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Step3 C = A x B
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C = 1956.9 x 1.4
C = 2739.66 kcal – this is the daily energy requirement for maintaining a given weight
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Step 4 Somatotype – Ektomorphic
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Step5 Goal – Building muscle mass
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D = C + (0.2x C)
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D = 2739.66 + (0.2 x 2739.66)
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D = 3287.59 kcal – The amount of calories that should be consumed by the above-mentioned people to gain weight.
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Example number 2
Gender Male
Weight 94 kg
Height 176 cm
Age 25 years
Physical activity during the day B = 1.6
Endomorphic somatotype
Goal Reduction of body fat
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Step 1 Pattern for men 66 + (13.7 x WEIGHT) + (5 x HEIGHT) – (6.8 x AGE)
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A = 66.5 + (13.7 x 94) + (5 x 176) – (6.8 x 25)
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A = 2069 kcal – this is the basic caloric demand to maintain vital functions
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Step2 B = 1.6 – selected physical activity coefficient
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Step3 C = A x B
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C = 2069 × 1.6
C = 3310.4 kcal – this is the daily energy requirement for maintaining a given weight
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Step 4 Somatotype – Endomorph
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Step 5 Goal – Fat reduction
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D = C – (0.2x C)
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D = 3310.4 – (0.2 x 3310.4)
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D = 2648.32 kcal – The amount of calories that should be consumed by the aforementioned persons to reduce fat tissue
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Summary.
If you are a healthy person and have provided real information for the necessary calculations, you have 90% confidence that the calculated caloric pool will be the right determinant for you. This is one of the best and most common ways to calculate the caloric pool, taking into account virtually all possible features of the body.
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