Basal Metabolic Rate and Calorie Need Calculator

Bulking Plan - Men

Harris Benedict Formula for Men

BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Follow steps 1 - 6 and make the

STEP 1 Enter Weight 161 Weight 73.00
requested entries in the red bordered
boxes. The boxes bordered in black lbs. Kilos
will be calculated automatically. Your 1 kilogram = 2.2 lbs.
suggested totals will be listed at the
bottom. Step 2 Enter Height 5 9 Height 175.26
Feet Inches cm.
1 inch = 2.54 cm.

Step 3 Enter Age 22

Years

BMR = 1793
Calories

Step 4 Enter Desired Ratio of Protein, Carbs, and Fat 40 40

( 40%, 40%, 20% Recommended for Bulking )
Protein % Carb %
 To Maintain Your Current Weight

If you are Sedentary - little or no exercise

Calorie-Calculation = BMR X 1.2 Calorie Requirement = 2151

If you are Lightly Active (light exercise/sports 1-3 days/week)

Calorie-Calculation = BMR X 1.375 Calorie Requirement = 2465

If you are Moderately Active (moderate exercise/sports 3-5 days/week)

Calorie-Calculation = BMR X 1.55 Calorie Requirement = 2779

If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)

Calorie-Calculation = BMR X 1.725 Calorie Requirement = 3093

If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)

Calorie-Calculation = BMR X 1.9 Calorie Requirement = 3406

 Step 5 Enter Calorie Requirement from above based on your activity level: 3050

1 lb. Of Body Weight = 3500 Calories

Daily Caloric Intake Required to Gain Weight

To Gain 1/2 lb per week 3300

To Gain 1 lbs per week 3550

To Gain 2 lbs per week 4050

Recommended Nutritional Intake

Step 6 Enter Daily Caloric Intake based on your goal from the calculations above: 3300

To Gain Weight:

Recommended Nutrient Breakdown

Calories 1320 1320 660

Protein Carbohydrates Fat

Grams 330 330 73.33333

Protein Carbohydrates Fat

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1 kilogram = 2.2 lbs.

1 inch = 2.54 cm.

20

Fat %
 Nutrition Plan

Calories Fat Carbs Protein

Meal 1 - 6:30 AM
Quaker Oats ( Example ) 160 2 33 4

Meal 2 - 9:00 AM

Meal 3 - 11:30 AM
Protein should be
spread out evenly
in amounts of no
Meal 4 - 2:30 PM more than 50 - 60
grams per meal

Meal 5 - 5:00 PM

Meal 6 - 8:00 PM

Daily Totals ( Total Calories based on label ) 160 2 33 4

Calories by Nutritional Content 166 18 132 16

% Caloric Intake 0.11 0.80 0.10

 Food List

Calories Fat Carbs Protein

Carbs
Oatmeal 160 2 33 4

Protein

Fat