![]() How To Determine Your Maintenance Calories Based On Excercise Now that you have this number, we must multiply it by how active you currently are to get your adjusted basal metabolic rate. There are several factors that can influence this number, but it serves as a useful baseline to start with. ![]() Or, you can just use the calculator here. Your basal metabolic rate is the number of calories that your body burns at rest and to keep your organs working.įor women it is: 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches) – ( 4.7 x age in years )įor Men it is : 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years ) It’s called the Harris-Benedict Equation. Thankfully, there’s a quick way to determine the number of calories you burn just to stay alive, aka your basal metabolic rate. The amount of calories you burn on a daily basis is extremely complex and can be influenced by several factors. Step 1: Determine Your Basal Metabolic Rate (Calculator) Step 3: Increase Your Daily Calorie Intake by 300-500 Calories Over Your Maintenance Calories.Step 2: Determine Your Total Maintenance Calories Based on Your Activity Levels. ![]() ![]() Step 1: Determine Your Basal Metabolic Rate.This means that you must consume more calories than you are burning on a daily basis. The only way to gain weight is to enter a hypercaloric state. How Many Calories Do I Need To Gain Weight?
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