Equation for calorie intake?

  • Sep 21, 2007 9:52 PM GMT
    My friend wants me to help train him, but I'm unsure how many calories he should be eating.
    I was curious if there was an equation to figure out his (approximate) ideal caloric intake based on certain variables (such as body fat/lean muscle mass, age, etc.)

    He's looking to put on a little bit of muscle. I've got all I need to help him in the weight room, but I'm lacking a little in the diet department. If anyone can help, I'd appreciate it. Thanks! :D
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    Sep 21, 2007 9:56 PM GMT
    to answer that you need to put up the training programme

  • Sep 21, 2007 10:37 PM GMT
    The program in its entirety? I can't just give you an idea of what I'm going to do and try to aim for an approximated amount of calories?
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    Sep 21, 2007 11:31 PM GMT
    There are really two calculations you'll want to make. The basal metabolic rate is the number of calories you need just to exist, without working out or other significant physical activity. There are lots of online calculators out there, such as http://www.stevenscreek.com/goodies/calories.shtml and http://health.discovery.com/tools/calculators/basal/basal.html.

    Or, since you're a math major, you could do it yourself:

    The Harris-Benedict Equation:
    Males: 66 + (13.7 x W) + (5 x H) - (6.8 x A)
    where W = actual weight in kg (weight in lb/2.2 lb/ kg)
    H = height in cm (height in inches x 2.54 cm/in)
    A = age in years

    Then you just add the caloric requirements for your/his level of activity. Lots of web calculators simplify this down to "sedentary", "moderate activity", etc., but you can also get specific down to the specific fitness regime you're following.

    Then add and subtract based on your goals. The calculations ignore lots of variables though, so you need to pay attention to actual weight/fat/muscle gain and loss as you go forward with the program, and not just depend blindly on the estimates.