The most accurate formula for calculating calorie needs is the Katch-McArdle formula because it is based on how much lean body mass you have. The formula is:
Basal Metabolic Rate (how many calories you burn per day) = 370 + (21.6 X lean mass in kg)
To determine your lean mass, you need to know your bodyfat percentage. Simply multiply your bodyfat percentage by your weight to determine how many pounds of fat you have. Next, subtract that number from your weight to determine how much lean mass you have.
Once you get this number, convert it to kilograms by dividing it by 2.2.
Now plug that number into the Katch-McArdle formula, and there ya have it!
To recap:
1. Determine your bodyfat percentage
2. Multiply your bodyfat percentage by your overall body weight.
3. Subtract the number obtained in step 2 from your overall body weight. This will tell you how many pounds of lean mass you have.
4. Convert this weight into kilograms by dividing it by 2.2.
5. Plug this number into the Katch-McArdle formula to determine how many calories you burn per day at rest.
Ok now that you have your BMR, you will need to compensate for your daily activity. You mentioned that you exercise daily, and burn 500 calories per day on the stationary bike. This number of calories covers the actual cardio session, but doesnt NOT include the calories your body burns AFTER the session.
So in order to figure this out, there is a formula that figures in your activity level. It's pretty simple....
Because you exercise every day, you are most likely in between the following range:
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
With a stationary bike every day, I'd use about a 1.65 activity level.
So, just multiply your BMR X 1.65 and that will give you a good estimate of how many calories you burn with your activity factored in.
For optimal fat loss, it is best to create a 15-20% caloric defecit per day. So take your adjusted BMR and multiply it by 15-20% (use 20% for maximum fat loss), and subtract this number from your adjusted BMR.
To recap:
1. Multiply your BMR X 1.65 to get adjusted BMR
2. Multiply adjusted BMR number by .20
3. Subtract the number obtained in step 3 from adjusted BMR
There ya have it!
Hope this helps and good luck!
-Tim
Basal Metabolic Rate (how many calories you burn per day) = 370 + (21.6 X lean mass in kg)
To determine your lean mass, you need to know your bodyfat percentage. Simply multiply your bodyfat percentage by your weight to determine how many pounds of fat you have. Next, subtract that number from your weight to determine how much lean mass you have.
Once you get this number, convert it to kilograms by dividing it by 2.2.
Now plug that number into the Katch-McArdle formula, and there ya have it!
To recap:
1. Determine your bodyfat percentage
2. Multiply your bodyfat percentage by your overall body weight.
3. Subtract the number obtained in step 2 from your overall body weight. This will tell you how many pounds of lean mass you have.
4. Convert this weight into kilograms by dividing it by 2.2.
5. Plug this number into the Katch-McArdle formula to determine how many calories you burn per day at rest.
Ok now that you have your BMR, you will need to compensate for your daily activity. You mentioned that you exercise daily, and burn 500 calories per day on the stationary bike. This number of calories covers the actual cardio session, but doesnt NOT include the calories your body burns AFTER the session.
So in order to figure this out, there is a formula that figures in your activity level. It's pretty simple....
Because you exercise every day, you are most likely in between the following range:
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
With a stationary bike every day, I'd use about a 1.65 activity level.
So, just multiply your BMR X 1.65 and that will give you a good estimate of how many calories you burn with your activity factored in.
For optimal fat loss, it is best to create a 15-20% caloric defecit per day. So take your adjusted BMR and multiply it by 15-20% (use 20% for maximum fat loss), and subtract this number from your adjusted BMR.
To recap:
1. Multiply your BMR X 1.65 to get adjusted BMR
2. Multiply adjusted BMR number by .20
3. Subtract the number obtained in step 3 from adjusted BMR
There ya have it!
Hope this helps and good luck!
-Tim
Last edited: