How Many Calories a Day to Gain Muscle or Lose Weight?







How to Figure Out Your Macros:

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1. Know your goal (lose, maintain, or gain weight).

2. Find out your basal metabolic rate.
– BMR calculator:
– To find your your lean body mass, you need to know your current body fat percentage. If you know your body fat or have a rough estimate, use this formula to find lean body mass:
LBM = weight – (weight x body fat percentage as a decimal)

3. Determine your activity factor.
– Sedentary = BMR x 1.2
– Lightly active = BMR x 1.375
– Moderate = BMR x 1.55
– Active = BMR x 1.725
– Very active = BMR x 1.9

4. Add or subtract based on your current goal. Remember that these final numbers are not exact and may be slightly high if you did not use your lean body mass (I didn't include that part in the video or else it would be too long), but they are still a good starting point. You should track your macros using an app like MyFitnessPal and weigh yourself every so often to make sure you are working towards your current goal.

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The information presented is not intended for the treatment or prevention of disease, a substitute for medical treatment, or as an alternative to medical advice. You must get a physician’s approval before beginning this or any other nutrition program. This is presented for informational purposes only.

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