enough calories?

Mr. N · 12-27-2007, 12:12 AM

Hi fellas, I have a basic question...

How can I estimate the enough amount of calories that I have to eat everyday to maintain or gain some weight according to my needs?

I know I have to calculate the rest metabolism index...but then, what should I do to estimate how much calories I burn during all the day?

Sorry if you guys find some linguage errors...Im praticing my english with you guys...

Have good trainings and thanks for the help!
Mr. N

**Freak** · 12-27-2007, 12:42 AM

Keep a food journal for 3 days. Take the average. This will tell you how many calories you need to maintain that weight. Increase by 500 to gain.

Mr. N · 12-27-2007, 01:06 AM

Do you think that 3 days is enough?
In the last days I have been eating more than the usual, I just feel more desire for food...and the gym were I train is closed until january 2nd becouse of the christmas and the new year...I'll have to wait to come back to the gym right?

thanks for the answer freak!

**Freak** · 12-27-2007, 01:15 AM

No you don't have to wait until you go back to the gym. Just document what you eat for a few days, 3 days is fine, 5 will be more accurate. Take the average. Your welcome!

42gunz · 12-27-2007, 09:09 AM

after you write everything down for a while, you will start to know how many calories there are in everything and the task become alot easier.

soffy · 12-28-2007, 12:30 AM

the calories that you have to get diary it's depend of what you want to obtain, for example if you want to lose weight or if you want to gain muscle you are not going to take the same amount of calories.

**Freak** · 12-28-2007, 12:42 AM

Soffy you cannot advertise. + the wording of your post doesn't make sense.

**chrispghmuscle** · 12-28-2007, 07:53 AM

wow i agree freak,, yoi

Foley · 01-06-2008, 10:42 AM

Quote:

Originally Posted by Mr. N

Hi fellas, I have a basic question...

How can I estimate the enough amount of calories that I have to eat everyday to maintain or gain some weight according to my needs?

I know I have to calculate the rest metabolism index...but then, what should I do to estimate how much calories I burn during all the day?

Sorry if you guys find some linguage errors...Im praticing my english with you guys...

Have good trainings and thanks for the help!
Mr. N

Use the equation below, entering your details:

66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Then multiply it by an activity level to get your maintenance caloric level:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Then to gain weight, work up to this number, then exceed it. To lose weight, eat less than this number.

Hope this helps. :)