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How Many Calories Do I Need?
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"How many calories do I need in order to burn fat or build muscle?"
Calculating your Basal Metabolic Rate (BMR) is a key first step in answering this extremely important question.
"How many calories do I need to burn fat or build muscle?" continues to be one of the most frequently asked question here at Build Muscle and Burn Fat with Middle Management™.
The answer to this question differs from person to person. Middle Management™ will provide you will the facts and information to determine the number of calories you should eat.
This is the first in a three part series to answer the question "How many calories should I eat?"
1. Basal Metabolic Rate (BMR)
2. Total Daily Energy Expenditure (TDEE)
We can create a quick estimate for your Basal Metabolic Rate (BMR) plus lifestyle factors by multiplying your lean body mass by 11 to help answer the question "How many calories do I need to sustain your weight without exercising?"
From there, depending on whether your goal was to build muscle or burn fat, you can add or subtract calories to determine how many calories you need to reach your goals.
However, this is only an approximation. A better way to answer the question “How many calories do I need?” is to calculate your Basal Metabolic Rate (BMR) directly.
Definition of Basal Metabolic Rate (BMR)
The number of calories your body uses per day to perform its basic, everyday, life sustaining functions such as maintaining liver and kidney function, keeping the heart beating, breathing, etc.
Using BMR to Answer “How Many Calories Do I Need?”
To answer the lingering question of how many calories are needed to either build muscle or burn fat, you should start with calculating your Basal Metabolic Rate (BMR).
There are two methods for calculating this number.
Harris-Benedict Formula
Step 1: (Those already using the metric system may skip steps 1 and 2) In order to use the Harris-Benedict Formula , the first step is to change your weight in pounds to weight in kilograms. In order to do this, divide your current bodyweight in pounds by 2.2.
Bodyweight In Pounds / 2.2 = Bodyweight in Kilograms (kg)
Step 2: The next step is to change your height in inches to height in centimeters. In order to do this, multiply your current height in inches by 2.54.
Height In Inches x 2.54 = Height in Centimeters (cm)
Step 3: From here, the calculation depends on whether you are male of female. This is because of the assumption that men have a larger percentage of lean body weight than women.
Male Formula for BMR
BMR = 66 + (13.75 x weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
Female Formula for BMR
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in Yrs)
Drawbacks of the Harris-Benedict Formula
The Harris-Benedict formula works well for the vast majority of people who are asking the question “How many calories do I need?”
However, because the Harris-Benedict Formula does not take into account lean body mass, the formula does not work for people at the extremes. For example, the Harris-Benedict Formula will underestimate the number of calories you need if a person are extremely muscular, and will overestimate the calories you need if a person is over fat.
More information on the Harris-Benedict equations for Basal Metabolic Rate (BMR).
Katch-McArdle Formula
The Katch-McArdle Formula can be used to determine how many calories you need when you know your lean body mass. As a result, it is a more accurate caluclation than the Harris-Benedict Formula.
Because it uses lean body mass, there is no reason for separate formulas in the Katch-McArdle Formula.
Step 1: (Those already using the metric system may skip step 1) In order to use the Katch-McArdle Formula , the first step is to change your lean body weight in pounds to lean body weight in kilograms. In order to do this, divide your current lean bodyweight in pounds by 2.2.
Lean Bodyweight In Pounds / 2.2 = Lean Bodyweight in Kilograms (kg)
Step 2: Calculate your BMR
BMR = 370 + (21.6 x lean bodyweight in kg)
Next Steps to answer “How many calories do I need?”
Understanding your BMR is essential to answering the question “How many calories do I need?” This is the amount of calories your body uses everyday to keep your body functioning and is the foundation of future calculations to determine how many calories are needed to build muscle or burn fat.
Once you have determined your Basal Metabolic Rate (BMR), you should calculate you Total Daily Energy Expenditure (TDEE), by using a Lifestyle Multiplier as the next step in helping us answer the question “How many calories do I need?”
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