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Maintaining Weight
- Thread starter doubles1
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OXANDRIN
New member
First, calculate your Basal Metabolic Rate (BMR), the amount of calories your body needs just to maintain itself at rest:
Your weight in kilograms X 24 = your calories for BMR _______
(#lbs. X 0.45)
Now calculate your calories for daily activity (choose one of the following categories based on your activity level):
Light activity: BMR X 0.3 = _______
Moderate activity: BMR X 0.5 = _______
Heavy activity: BMR X 0.7 = _______
Now, just add the two numbers together. Your total calorie requirement is:
Your BMR + Your calories for daily activity = ________
If you consume this number of calories every day, your weight will remain the same (assuming that your activity level remains the same). To gain weight, simply consume more calories without increasing your physical activity. To lose weight, eat about 300 fewer calories each day and increase your daily physical activity to burn an additional 300-400 calories . This will result in a slow but steady weight loss.
Your weight in kilograms X 24 = your calories for BMR _______
(#lbs. X 0.45)
Now calculate your calories for daily activity (choose one of the following categories based on your activity level):
Light activity: BMR X 0.3 = _______
Moderate activity: BMR X 0.5 = _______
Heavy activity: BMR X 0.7 = _______
Now, just add the two numbers together. Your total calorie requirement is:
Your BMR + Your calories for daily activity = ________
If you consume this number of calories every day, your weight will remain the same (assuming that your activity level remains the same). To gain weight, simply consume more calories without increasing your physical activity. To lose weight, eat about 300 fewer calories each day and increase your daily physical activity to burn an additional 300-400 calories . This will result in a slow but steady weight loss.
Babyfaced Assassin
New member
I think there are two good ways the first is easier the second is more accurate but more expensive
either way you need to calculate your BMR and then how much calories you roughly burn a day
once you've done that lets say a saturday you start. Weight yourself in the morning
now the night before plan what you're gonna eat and make sure you eat only that and that it does not exceed your calculations for the amount of calories or keep a food log for everything you ate on saturday making sure you try not to exceed the caloric value you estimated.
Do this for a week
Weigh yourself again saturday morning the next week at the same time udner the same situation (eg after going for a piss or whatever)
If you maintain weight that's how many calories you need. If you gained do the whole thing again but cut your cals by around 500 if you lost then do again but add 500 cals daily.
A more expensive but more precise method is to live off MRPs for a week making sure you know exactly how many calories you're getting so if you estimate 2500 calories and one packet of myoplex is around 250 calories then you'll need 10 of these per day for a week.
either way you need to calculate your BMR and then how much calories you roughly burn a day
once you've done that lets say a saturday you start. Weight yourself in the morning
now the night before plan what you're gonna eat and make sure you eat only that and that it does not exceed your calculations for the amount of calories or keep a food log for everything you ate on saturday making sure you try not to exceed the caloric value you estimated.
Do this for a week
Weigh yourself again saturday morning the next week at the same time udner the same situation (eg after going for a piss or whatever)
If you maintain weight that's how many calories you need. If you gained do the whole thing again but cut your cals by around 500 if you lost then do again but add 500 cals daily.
A more expensive but more precise method is to live off MRPs for a week making sure you know exactly how many calories you're getting so if you estimate 2500 calories and one packet of myoplex is around 250 calories then you'll need 10 of these per day for a week.
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