? for calorie needs for a guy who is bulking...

[playmatesky]

He is 6 foot and 175 pds.
I know he is not eating enough because he eats less than me and I am a girl. lol He cannot gain weight. Eats very clean but needs help with a plan so I need to know how much calories should he eat to bulk. He is very active lifting often. Hardly any cardio.
Also...I follow a 40/30/30 plan myself and its the best one I have found personally. I am wondering if he should follow the same with just a higher calorie count or what.
Thanks...!

 

[KIAN]

Use the following equations to determine his BMR and then his daily caloric requirements.

Basic Metabolc Rate (BMR):
Your BMR is how many calories your body requires to function at a resting position.

• Adult Male:
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The above values are your daily caloric requirements to maintain your existing bodyweight at the specified level of activity. If you want to increase your bodyweight, then the addition of 500 calories per day (3500 total additional calories over the span of one week) will result in an increase in bodyweight of one pound (minimum). Aim for a 1-2 pound increase per week to keep it healthy and to keep your body fat percentage under control. Your protein intake should be at a level of one gram per pound of lean body mass. You will need to know your body fat percentage to calculate that. Your carb intake should be sufficient to meet your daily requirements as per your level of activity. Try to stick with low glycemic, complex carb sources. Keep your fat intake under 60 grams per day and minimise your saturated fat sources. Avoid trans and hydrogenated fats completely. Maintain proper hydration throughout the day.


_________________________

KP--Fitness Basics

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[buffer1]

Use the following equations to determine his BMR and then his daily caloric requirements.

Basic Metabolc Rate (BMR):
Your BMR is how many calories your body requires to function at a resting position.

• Adult Male:
  BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)

Use your BMR to determine your daily caloric needs:

• sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

The above values are your daily caloric requirements to maintain your existing bodyweight at the specified level of activity. If you want to increase your bodyweight, then the addition of 500 calories per day (3500 total additional calories over the span of one week) will result in an increase in bodyweight of one pound (minimum). Aim for a 1-2 pound increase per week to keep it healthy and to keep your body fat percentage under control. Your protein intake should be at a level of one gram per pound of lean body mass. You will need to know your body fat percentage to calculate that. Your carb intake should be sufficient to meet your daily requirements as per your level of activity. Try to stick with low glycemic, complex carb sources. Keep your fat intake under 60 grams per day and minimise your saturated fat sources. Avoid trans and hydrogenated fats completely. Maintain proper hydration throughout the day.


_________________________

KP--Fitness Basics

.

hey Kian bro how goes it?

 

[playmatesky]

Thats exactly what I needed. Thanks baby!

 

[cubuff27]

I think that formula may be a lot low. My base cam out to be 1361 and then if I take that x1.9 for Extra Active...that takes me to 2585. I take in any where from 4000-4500 calories a day and I pretty much maintain my bodyweight between 230-235lbs for the last 6 months or so. So in my expereience this forumla is really low.

 

[KIAN]

I think that formula may be a lot low. My base cam out to be 1361 and then if I take that x1.9 for Extra Active...that takes me to 2585. I take in any where from 4000-4500 calories a day and I pretty much maintain my bodyweight between 230-235lbs for the last 6 months or so. So in my expereience this forumla is really low.

Post up:

• your age
• your weight in pounds
• your height in inches

You have likely made a calculation error as just your bodyweight alone would give you a value of 1480 without factoring in the addition of your height less you age.
_________________

KP--Fitness Basics

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[cubuff27]

Check it out.

BMR = 66 + (6.3 x 234) + (12.9 x 72) - (6.8 x 35)

BMR = 66 + 1474 + 929 - 238

BMR = 2231

Now 2231 x 1.9 = 4239 calories a day.

Sounds good...K to you!