BMR Help

[Bonesaw]

I just started keeping track of my diet on FitDay and Im a little confused on Basal and Lifestyle calories. How do you fiqure out how many calories you should be consuming in a day to lose or gain muscle? I eat about 3,000 cals
(50/30/20) a day now but with Basal, Cardio and Lifestyle Im at 3972? This seems very high. So would it be right that I would need 4,428 Cals to gain a lb a week? This diet stuff is harder than the training

30 yo 6'1" 240lbs
Total: 3972
Basal: 2282 57%
Lifestyle: 1452 37%
Activities: 238 6% (Treadmill 35 Min.)

 

[Zuke]

You gotta eat bro. Thats exactly right. I am 5'9, 225lbs and I eat 4500 calories a day everyday in order to keep the size I am now. In order for me to gain I would have to go up to 5000.

So you a 240lbs and i would say you need a minimum of 20 calories per pound to gain weight.

 

[doug1]

if your trying to gain weight then i don't suggest cardio. also don't count calories, basically eat as much as possible. and no it's not very easy compared to the training....

 

[Bonesaw]

Thanks.I just thought that calculation of 3972 was high since I have been eating around 3k a day for 2-3 months now with no weight loss. I need to start putting away more food then.

 

[Bonesaw]

if your trying to gain weight then i don't suggest cardio. also don't count calories, basically eat as much as possible. and no it's not very easy compared to the training....

I do morning cardio for my heart health and helps keep my appetite up.

 

[BOOMSHAKER]

Figuring out your BMR is very simple

Male: 1 x bodyweight(kg's) x 24 =

1 is the factor for a male, multiply that by your body weight in kilograms, and multiply that by 24, because there's 24 hours in a day.

Female: .9 x bodyweight(kg's) x 24 =

.9 is always the factor for women (and the rest is the same)

to gain weight "SAFELY" take your answer and multiply it by 10%!!!!!
to loose weight "SAFELY" take your answer and subtract it by 10%!!!!

no real big thinking here, simple and very effective. other folks may have something different but this is the tried and true method.

 

[Bonesaw]

thanks! thats what I was looking for.

 

[doug1]

Figuring out your BMR is very simple

Male: 1 x bodyweight(kg's) x 24 =

1 is the factor for a male, multiply that by your body weight in kilograms, and multiply that by 24, because there's 24 hours in a day.

Female: .9 x bodyweight(kg's) x 24 =

.9 is always the factor for women (and the rest is the same)

to gain weight "SAFELY" take your answer and multiply it by 10%!!!!!
to loose weight "SAFELY" take your answer and subtract it by 10%!!!!

no real big thinking here, simple and very effective. other folks may have something different but this is the tried and true method.

i think the advice here on gaining and losing is flawed because those numbers are based on someone who sits on their butt all day, does anyone here do that?