Gender: As mentioned in the previous section, women tend to have less lean muscle than men so thus a lower metabolic rate and consumption than men.Д«ody composition: Muscle tissue burns up to five times more calories than fat so the bigger the muscle mass, the higher the caloric consumption, even in individuals of otherwise, similar characteristics.Д«ody surface area: The greater the surface the higher the BEE, therefore tall and thin people tend to have higher BEEs. The decline in old age (which is not inevitable and can be influenced by activity levels and weight bearing exercises) is due largely to loss of muscle mass. Whilst the peak is in infancy, the BEE declines rapidly through childhood and adolescence, then continues a steady decline. Very heavy exercise (twice per day, extra heavy workouts) = BEE Г— 1.9ДЄge: The basal energy expenditure varies with age. Heavy exercise (6вЂ“7 days per week) = BEE Г— 1.725 Moderate exercise (3вЂ“5 days per week) = BEE Г— 1.55 Light exercise (1-3 days per week) = BEE Г— 1.375 Sedentary (little to no exercise) = BEE Г— 1.2 The adjustments range from 20% increase of BEE for sedentary subjects to up to 90% increase of BEE for subject who exercise heavily: The BEE can be adjusted by the level of activity of the subject so that a recommended caloric intake can be determined. The Harris-Benedict formulas differ between genders because lean body mass is a major determinant of BEE and women tend to have more body fat and less lean muscle and as a result, their BEE is usually lower than that of comparable males. Protein should be minimum 1.6g per kg of bodyweight, max 2.2g/kg.Д«asal energy expenditure (BEE), also called basal metabolic rate (BMR)В is the amount of energy that the body requires to carry out fundamental metabolic functions, such as breathing, circulation or thermoregulation.

You energy expenditure will adapt as you gain weight, so you will need to add more cals over time to keep gaining. Track your weight over time, aiming for eg. You could add more, but itвЂ™s likely this will cause fat gain rather than muscle gain. I don't recommend adding more than 150 - 200 cals onto your maintenance cals to start with. If tracking macros, aim to keep protein at: 1.8g - 2.2g per kg of your body weight.Д«ulking: You don't need a huge surplus. 500 calories will be more severe so you might want to start with 300 first and see your rate of weight loss for a few weeks.

Subtract 300 - 500 calories from that number and start there. Weight Loss / Fat Loss:В Take the number youвЂ™ve calculated. Observe your weight over time and adjust if needed. However, listed below the calculator are a number of factors which may influence this. Maintaining: The number you will work out below should be your maintenance calories. However, this information is for those who do wish to track. There are many ways to hit your goals, portion control being one I use a lot with my clients, so please donвЂ™t feel like you need to track calories to get to where you want to be. Tracking calories /macros is not for everyone and itвЂ™s not something that is sustainable for life. If you are trying to gain weight, adding 1 to 2 pounds per week is a healthy goal. If you are trying to lose weight, a healthy rate of weight loss is 0.5 to 2 pounds per week. The calculator will determine the number of calories you need to fuel your body for daily activity. Whether your goal is to lose weight, gain weight, or maintain your current weight, a calorie calculator can help.

Calorie calculator to gain weight