days Carb Cal total:
days Calories per meal:
day Carb Cal total:
day Calories per meal:
The Harris Benedict equation
is a calorie formula using the variables of height, weight, age,
and gender to calculate basal metabolic rate (BMR). This is more
accurate than calculating calorie needs based on total body weight
alone. The only factor it omits is lean body mass and thus the
ratio of muscle-to-fat a body has.
Remember, leaner bodies need more calories than less fatter ones.
Therefore, this equation will be very accurate in all but the
very muscular (Harris-Benedict will under-estimate calorie needs)
and the very fat (Harris-Benedict will over-estimate calorie needs).
Formula for Men: (uses
66 as the male gender constant)
BMR = 66 + (13.7 * weight in kilos) + (5 * height in cm) - (6.8
* age in years)
Say you're a 25 year old male, who's 6'0, 210 pounds and is moderately
1. Convert your height to inches, which would be 72 inches and
then to centimeters (72 * 2.54) = 182.88 centimeters.
2. Convert your weight to kilograms. (210 / 2.2) = 95.45
3. Plug in your numbers.
66 + (13.7 * 95.45) + (5 * 182.88) - (6.8 * 25) is
66 + 1,307.67 + 914.4 - 170 = 2118.07 BMR
2118.07 BMR * .5 = 1059.04 activity factor
2118 + 1059.04 = 3177.11 BMR+activity factor
3177.11 BMR+activity factor * .1 = 317.71 thermic food effect
3177.11 + 317.71 = 3494.82 Calories is the BMR+activity factor+thermic
For the inquisitive,
some insights into the finer points of this program:
While the Harris-Benedict
formula may be a challenge to many to program? The expanded sections
after the main formula were much more complex to set in order.
Starting of with the input
box to set a grams amount of daily protein per pound of LBM (lean
body mass). Rates for this and dietary fat can be set (as input
values) which determine the final outcome of the amount of carbs.
You see the Harris-Benedict calculations only allow a maximum
bound of calories per day, and adjusting protein and fat intake
for your personal preferences (in grams), means the total of calories
per day, may be for the most part be used up. Otherwise the dreaded
overeating and consequent fat storage will occur in the body.
While an increased protein intake will be beneficial to a bulking
diet, it can be set as a normal, above maintenance setting by
yourself. The same type of entry for fats is adjusted by yourself,
(Udo recommends adjusting this for summer and winter as the seasons
change the bodies oil requirements, i.e dry/scaling fingers, announce
the need of more oil per season, the oils being used at this time
by other bodily functions, leaving the hands without supplies).
The input entry for a bulking amount from 500 calories to 1500
calories, allows for a basic 500 calorie per day setting of 3500
calories per week (7 days), for a 1 pound increase (bulking) in
weight. This bulking value is extra above the calculated upper
bound of the base diet H-B formula, and includes all macros (protein,
carbs and fats) in the bulking amount - THIS IS NOT SPECIFICALLY
AIMED AT PROTEIN. Here, the divided ratio of macros is taken from
the base diets set input values of the protein grams per Lb of
LBM, and the percentage of fat in the dietary food. Once this
ratio/percentage is calculated, then the bulking amount is divided
by the same ratios to split up between the totals shown in the
lower table marked "Bulking Diet macros calculated from: Protein per
Lb of LBM & Dietary Fat% & Bulking rate".
Finally the lowest table on the screen shows the "Carb Rotating diet", This is expounded fully in a book by
Chris Aceto, see his site
for the book "Everything you need to know about fat loss".
This is an expert way of trimming extra fat from the diet. Adjust
the carbs only in the diet, by the shown amounts, you may need
the book to fully understand its working.
much thanks for making this program possible)
MMI website forum,"The
Bulking Primer": http://www.massmuscleinc.com/forum/showthread.php?t=2104