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How to Determine Daily Calorie Intake For Maximizing Muscle Gain from Hadriel's blog


1) Calculating lean muscle mass:   One And Done Workout  For this measurement you need a skin caliper which will give you percentage of body fat. Consider your percentage of body fat comes to 10% and you weigh 140 lb. That means your fat mass is 14 lb. Now to calculate lean muscle mass, subtract fat mass from total body mass. In this case it comes to 140-14=126lb.

2) Finding your resting metabolic rate: This is the number of calories you need to just keep yourself functioning. The formula to calculate resting metabolic rate is: RMR = Lean muscle mass x 10 + 500. In our example RMR comes to 126x10+500=1760 calories

3) Calculating calorie intake to maintain current weight: To find out how many calories you need per day to maintain your current weight, multiply your RMR by Activity Index. If you lead a sedentary lifestyle, your activity index is 1.2. If you lead a moderate lifestyle, your activity index is 1.4. And if you lead an active lifestyle, your activity index is 1.6.

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By Hadriel
Added Feb 13



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