How To Calculate Your Maintenance Calories | Best Diet for Bulking and Cutting
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Maintenance Calories:
Calories At Which Your Bodyweight stays the same. If you eat more than your maintenance you gain weight. If you eat less than your maintenance you loose weight.
No specific diet or food increases or decreases weight. It is the calories that matter.
What are calories & macronutrients. It has been explained in the video.
Maintenance calories is highly subjective depends on age, sex, height, weight, activity levels & metabolism.
The 3500 calorie rule is the best way to calculate maintenance Calories which I learnt from Dr Eric Helms.
Here is how to find your maintenance calories:
1) Eat a specific amount of calories for 2 weeks. For example: 2500
2) note down your weight every morning on empty stomach.
3) calculate week 1 average & week 2 average. In our example let's say week avg: 80.2 & week 2 avg: 80.6
Which means you gained 400g eating 2500 Cals.
4) convert your weight gained or lost into pounds. In our example this is 0.88lb
5) multiply this by 3500
i.e. 0.88 X 3500 = 3080 this is your weekly surplus or deficit. Depends you gained or lost the weight.
6) divide this weekly surplus or deficit by 7. This is how much calories of surplus or deficit you're eating on daily.
For bulking eat 300-500 calories surplus per day.
For Fat loss eat at least 400 calories in deficit. No matter you watch full day of eating video by Guru Mann , Jeet Selal , Abhinav Mahajan , Yash Anand or Yash Sharma. You will not get results until you know your body's own maintenance calories. I will soon share full day of eating bulking and full day of eating cutting / fat loss / shredding. For a shredded, aesthetic and muscular body. Follow Yash Sharma Fitness!
#yashsharmafitness #bulk #cutting
Maintenance calories are the number of calories that a person needs to consume in order to maintain their current weight. This is the amount of energy that the body requires to perform its normal functions, such as breathing, circulating blood, repairing tissues, and maintaining body temperature. Maintenance calories are based on a person's age, sex, weight, height, and level of physical activity.
To calculate your maintenance calories, you can use an online calculator or consult with a nutritionist. It is important to note that maintenance calories may vary depending on a person's individual metabolism and lifestyle. For example, someone who is very physically active may need more calories to maintain their weight than someone who is sedentary.
It is generally recommended that people aim to consume their maintenance calories in order to maintain a healthy weight and prevent weight gain or loss. However, if a person is trying to lose or gain weight, they may need to adjust their calorie intake up or down from their maintenance level. It is important to do this in a healthy and sustainable way, with the guidance of a healthcare professional or registered dietit
5 سال پیش
در تاریخ 1398/03/05 منتشر شده
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