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INPUTS

Please choose:

BULK

Please Enter:
AGE (Years)
WEIGHT (KG)
HEIGHT (CM)
BODYFAT (%)
GENDER
Activity Level Today?

Activity Level
Sedentary
Very Light Activity
Light Activity
Moderate Activity
High Activity
Extreme Activity

List
MAINTAIN
BULK
CUT

22
83
185
14
MALE
Light Activity
1.4

Activity Level Factor


1
1.2
1.4
1.6
1.8
2

Average
Harris-Benedict formula, 1919 (LEAN, YO
Mifflin-St Jeor, 1990s
Katch-McArdle (only use if you know bf%

MALE
FEMALE

Cut

Male
Female

1693.962
1544.562

-------------------------------

(Home Day)
(Work Day)
(Work + Gym
---------------Day)

ict formula, 1919 (LEAN, YOUNG, ACTIVE MALE)

le (only use if you know bf%)

Maintenance

Bulk

1882.18
1716.18

2070.398
1887.798

RESULTS
2,899

CALORIES REQUIRED TODAY:


Method

Mifflin-St Jeor, 1990s


MINIMUM

Minimum PROTEIN Required:


Minimum FAT Required:
Minimum CARBOHYDRATES Required:

79
82
461
RECOMMENDED

Recommended PROTEIN Required:


Recommended FAT Required:
Recommended CARBOHYDRATES Required:
PERSONAL PREFERENCE
PROTEIN
FAT
CARBOHYDRATES

157
82
382
236
82
303

By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer a
during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing so
above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical a
workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-d
By extreme activity we mean a very physical job and daily hard training.

So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his da
= 3395 calories per day. This is the amount of food to consume to maintain present body we

Cut Factor:

0.9

Bulk Factor:

1.1

2,899

Mifflin-St Jeor, 1990s


79
82
461
157
82
382
236
82
303

ing TV).

desk job or on a computer and not performing any type of physical activity

ter, etc.) but performing some sort of physical activity during the day (e.g.

ming some sort of physical activity during the day, and including a daily

n-physical job and twice-a-day training sessions.

raining.

is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6


o maintain present body weight.

Basal Metabolic Rate (BMR) Inputs


Weight (kg)
83
Height (cm)
185
Age (Years)
22
Bodyfat (%)
14
Activity Level
Activity Level Factor
Sedentary
1
Very Light Activity
1.2
Light Activity
1.4
Moderate Activity
1.6
High Activity
1.8
Extreme Activity
2

By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer a
physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing so
day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical a
daily workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-d
By extreme activity we mean a very physical job and daily hard training.

So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his da
to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain pre
Source:
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_carb_cycli

Harris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE)


Men
Women

1979.38
1681.4

atching TV).

ng a desk job or on a computer and not performing any type of

mputer, etc.) but performing some sort of physical activity during the

forming some sort of physical activity during the day, and including a
ou are at.

r non-physical job and twice-a-day training sessions.

rd training.

day is moderately active, his daily energy expenditure is bumped up


ood to consume to maintain present body weight.

ing_performance/the_carb_cycling_codex

LEAN, YOUNG, ACTIVE MALE)

Mifflin-St Jeor, 1990s


Men
Women

1882.18
1716.18

http://www.freedieting.com/tools/calorie_calculator.htm

Men
Women

Average
Maintanence
Maintanence

1924.456
1769.796

1990s

Katch-McArdle (only use if you bf%)


LBM

1911.808
71.38

se if you bf%)

Macronutrients Required Minimum


Protein (grams)
Fat (grams)

Cut rec.
236
82

Cut Min./Bulk Rec.


157

Calories From Protein


Calories From Fat
Total

944
741
1685

629
741
1371

Bulk Min.
79

315
741
1056

Inputs
kg
Weight
83
Bodyfat
14.00%
Lean Body Mass
71

puts
lbs
183
157

Body Fat Percentage Categories


Classification
Women (% fat)
Essential Fat
10-12%
Athletes
14-20%
Fitness
21-24%
Acceptable
25-31%
Obese
32%+

Men (% fat)
2-4%
6-13%
14-17%
18-25%
25%+

Technically, once protein & fat needs are met, the surplus should be predominantly from carb
(total tonnage moved, etc), in addition to maxing out the anabolic signals that occur through
inefficient for the objective at hand, and a surplus from 100% fat would stand a greater chan
contribute to muscle protein synthesis). I don't think you have to draw really hard lines on th
unfavorable effects from an isocaloric combo of the macros comprising the surplus. But spea
met, the surplus should be carbs>protein>fat. For smaller surpluses (200-300 kcal), I've seen
with incidental fat rounding out the remainder.

*-To gain weight, you need to take in more calories from food than your body expends.
-To maximise muscle gain and minimise fat gain, you need to eat a GOOD DIET and EXERCISE
-Aim to gain 1-1.5kg or 2-3lbs a month, any more may result in excessive fat gain.

-To lose weight, you need to take in less calories from food than your body expends.
-To maximise fat loss and minimise muscle loss, you need to eat a GOOD DIET and EXERCISE
-Aim to lose 2-3kg or 4-6lbs a month, any more may result in excessive muscle loss.

http://www.scientificpsychic.com/fitness/diet.html

ould be predominantly from carbohydrate. This will help support progressive increases in work output
abolic signals that occur through fuller glycogen stores. A surplus coming from 100% protein would be
% fat would stand a greater chance of it getting stored in the adipose (not to mention only minimally
ve to draw really hard lines on the exact breakdown of the surplus, and I personally haven't seen any
comprising the surplus. But speaking hypothetically & highly nit-pickingly once protein & fat needs are
urpluses (200-300 kcal), I've seen good results by splitting the surplus evenly between protein & carbs

than your body expends.


o eat a GOOD DIET and EXERCISE including WEIGHT TRAINING.
in excessive fat gain.

han your body expends.


eat a GOOD DIET and EXERCISE.
n excessive muscle loss.

essive increases in work output


ing from 100% protein would be very
not to mention only minimally
d I personally haven't seen any
gly once protein & fat needs are
evenly between protein & carbs,