Not sure what my BMR is...

alexbusnello

What are some good sites where i can calculate it the most accurately? Different sites say different things for me.

My goals are to build muscle, lose fat and inches and get lean.

I am:

22 years old
Try to workout 2 - 3 times a week, mostly strength, walk sometimes during the week around the block
I'm 5'2 1/2" tall
Around 99Lbs or 98Lbs without any food or liquids in my system after using the bathroom in the morning


I want to try to make my strength workouts more intense and really try to use proper form so it targets all muscle groups. I use to split my workouts three times a week:

Monday: Upper
Tuesday: Rest and or a walk
Wednesday: Core
Thursday: Rest and or a walk
Friday: Lower body and sometimes a walk, depending how I feel

Now I want to try to target everything two times a week while doing some walking. I want to know if I'm eating too little to build any muscle and working too much or I'm eating too much while not going hard enough when working out. I don't want my surplus to be too high or I'll only be gaining more fat at a higher rate than muscle. i know i'll probably gain both, but I don't want the fat to be too much faster than the muscle growth.

edit: And I'm mostly fat. I'm than lean mass. You can read my profile and get my story. lol

cmriverside

You need to be eating at a calorie surplus to add muscle.

All the calculators use the same algorithms. The variable is your inputs...they all have some degree of subjectivity, so to try to get an exact number is futile.

If you eat XXXX number of calories for a month and you maintain, then that is your TDEE.

deksgrl

You need to know BMR and TDEE. This is the amount of calories you would need to stay the same weight, accounting for all of your activity.

Edit: To gain, you should eat more than TDEE.

rainbowbow

Use the Katch Mc Ardle foruma which takes into account body fat %

Your BMR according to the Katch-Mcardle formula is 1,147.73.

In other words this is the amount of calories needed to sustain your body with NO movement. As if you were in a coma.

With your activity level your TDEE is probably on the 1600-ish to maintain your weight.

If you want to "build muscle" you need to be in a caloric surplus. So 200-300 calories more than your TDEE.

GoTeamMeaghan

http://www.bmi-calculator.net/bmr-calculator/

alexbusnello

Use the Katch Mc Ardle foruma which takes into account body fat %

Your BMR according to the Katch-Mcardle formula is 1,147.73.

In other words this is the amount of calories needed to sustain your body with NO movement. As if you were in a coma.

With your activity level your TDEE is probably on the 1600-ish to maintain your weight.

If you want to "build muscle" you need to be in a caloric surplus. So 200-300 calories more than your TDEE.

So 1,800 something for muscle growth? That's what i have it set to now.

rainbowbow

Yep. adjust as necessary

Use the Katch Mc Ardle foruma which takes into account body fat %

Your BMR according to the Katch-Mcardle formula is 1,147.73.

In other words this is the amount of calories needed to sustain your body with NO movement. As if you were in a coma.

With your activity level your TDEE is probably on the 1600-ish to maintain your weight.

If you want to "build muscle" you need to be in a caloric surplus. So 200-300 calories more than your TDEE.

So 1,800 something for muscle growth? That's what i have it set to now.

alexbusnello

Yep. adjust as necessary

Use the Katch Mc Ardle foruma which takes into account body fat %

Your BMR according to the Katch-Mcardle formula is 1,147.73.

In other words this is the amount of calories needed to sustain your body with NO movement. As if you were in a coma.

With your activity level your TDEE is probably on the 1600-ish to maintain your weight.

If you want to "build muscle" you need to be in a caloric surplus. So 200-300 calories more than your TDEE.

So 1,800 something for muscle growth? That's what i have it set to now.

that's funny and good at the same time...I set it to that high recently lol see how it goes for me. and if i notices more fat, then I'll cut it down by 100?

deksgrl

You are lifting heavy, correct? Get enough protein, about 1 gram per pound of body weight.