Ripped on The road

 BMR calculation.

step 1. figure your BMR

Metric:

men;

BMR = 88.362 + (13.97 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)

                              (                                  ) + (                                  ) - (                                  )       = 

women

BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)

                                (                                  ) + (                                  ) - (                                  )      =   

step 2. determine your actual daily calorie needs based on activity levels.

multiply your BMR by your appropriate activity level below.

Activity level factor	Activity level
1.0	Sedentary
1.2	Very light activity
1.4	Light activity
1.6	Moderate activity
1.8	High activity
2.0	Extreme activity

For example if you are sedentary, multiply your BMR....... by 1.2 = .......... This is the total number of calories you need in order to maintain your current weight.

activity adjust BMR = ................

this gives you the amount of calories you need per day in order to maintain your current position.

Step 3: Adjusting caloric intake to your goal

To gain muscle you need more calories than you burn each day. 

To lose body fat you must be in only a small deficit of calories in vs being used. 

An 20% increase or decrease seems to be a perfect start point. not a drastic increase/decrease, to avoid any unwanted fat gain or muscle loss.

Gain - BMR + 20% = 

lose - BMR - 20% =