Posted by: Shawn
How to determine how many calories you need for bodybuilding.
Before we work out how many calories we need every 24 hours just to stay alive, (BMR) we should first clarify exactly what a calorie is. Calorie is a definition of energy and that is the energy required to heat 1kg of water only one degree Celsius in an atmosphere of pressure of one.
Now that we know what we are measuring we will be comparing the different food choices based on calories. But the first step is to work out the amount of calories you need to give your muscles the good quality calories they are looking for when rebuilding themselves after a tough workout.
Finding your basal metabolic rate (BMR) is going to be the key to the correct calorie requirement for a growing body. Muscles burn more calories per hour than any other organ besides your brain. Your BMR is your lean body mass X 13.8 calories. There is a BMR calculator online just by filling your weight, height and age you get a figure which is the amount of calories you need if you just lay in bed all day. When a working muscles needs glycogen it needs to be there so you need to increase your calorie intake.
Without getting too complicated we also need to know our Calorie Maintenance Level (CML) which is the amount of calories you need to do your job and all the other chores you do to survive, it takes energy including working out and it comes to a figure in calories.
The calculation involves making a decision about how active you are during your day and the multiplying your activity level by 1.2 up to 1.9 of your BMR to get your ideal calories maintenance level (CML). The experts tell us that to reduce fat while maintaining muscle men should consume 250 more calories than their BMR and women 125 calories above BMR each day. Working out your own BMR is the key to sorting this matter out and knowing exactly how many calories you need to consume every day in order to continue training and lose fat. Obviously factors like how many times you train and the intensity you train with will dictate the results you get.