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HOW TO ADJUST YOUR CALORIE INTAKE FOR MUSCLE GAIN Therefore, I have set the calculator below to use 0.75%. However, our metabolisms adapt to fight a caloric deficit, which means that if we use the calculation above, it will not likely lead to the 0.5% of body weight loss per week we are hoping for. Target daily calorie intake (TDCI) = TDEE – (Bodyweight x target weekly fat loss rate x 500*) The calculation to adjust your calorie intake for a fat loss goal is as follows: (I’m basing this on my years of client work.)Īs it requires an approximate 3500 kcal deficit to burn 1 lb of fat (7700 kcal per kg), to lose 1 lb of fat per week, you need a 500 kcal daily deficit (1100 kcal for 1 kg). I recommend a weight loss rate between 0.5–0.75% of body weight per week.įor busy individuals who can’t afford the lethargy and brain fog, 0.5% seems to be the sweet spot. (If you need help with this, have a read of my article: Bulking vs Cutting – The Definitive Guide) How To Adjust Your Calorie Intake For Fat Loss Yes, I know you want both, and you might be able to achieve that to a degree, but for now, I need you to look at yourself in the mirror and choose what you think is most important right now. It’s important to choose a goal – fat loss or muscle gain.

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Highly active, plus 3–6 days of weight lifting.

Lightly active, plus 3–6 days of weight lifting.

Mostly sedentary (office work), plus 3–6 days of weight lifting.

This will calculate your total daily energy expenditure (TDEE). You need to add an ‘activity multiplier’ to your BMR depending on your lifestyle/training.

Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age).

Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age).

Women: BMR = 655 + (4.4 x weight in lbs) + (4.6 x height in inches) – (4.7 x age)įor those who use kilograms and centimeters:.Men: BMR = 66 + (6.2 x weight in lbs) + (12.7 x height in inches) – (6.8 x age).I like the Harris-Benedict formula because it’s just as effective, yet simpler to do. There are a variety of formulas, all of which produce a guess at best, so don’t worry about trying to calculate things perfectly because we’ll adjust our intake based on how we progress.

Think of your basal metabolic rate (BMR) as your ‘coma calories’ - the energy intake you need, should you fall into a coma, to maintain your body weight. How To Calculate Your Leangains Macros Step 1. ^ If the calculator doesn’t load above the first time, please refresh the page.