How much you eat should be determined by your goals. Typically people have a goal of fat loss or muscle gain. Some people, have both. Generally it is very difficult to both gain muscle and lose fat at the same time.
So to simplify things, we will focus on either fat loss (known as cutting) or muscle gain (bulking). Attaining either goal will start with some calculations. So dust off that old calculator from college and let’s get busy.
1. BMR Calculations
Basal Metabolic Rate (BMR) is the rate of energy expenditure by humans and other animals at rest.
The slang term for BMR is “coma calories”.
It is called such because if you were ever to fall into a coma, you would need that many calories to maintain your current body weight.
This can be calculated using the following formula:
Metric BMR Formula (Harris-Benedict)
Women: BMR = 655 + (9.6 x your weight in kilos) + (1.8 x your height in cm) – (4.7 x your age in years)
Men: 66 + (13.7 x your weight in kilos) + (5 x your height in cm) – (6.8 x your age in years)