InputsINPUTSRESULTSPlease choose:CUTCALORIES REQUIRED TODAY:1,322

MethodHarris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE)Please Enter:MINIMUMAGE (Years)27Minimum PROTEIN Required:93WEIGHT (KG)69.09Minimum FAT Required:69HEIGHT (CM)154Minimum CARBOHYDRATES Required:83BODYFAT (%)39RECOMMENDEDGENDERFEMALERecommended PROTEIN Required:139Activity Level Today?SedentaryRecommended FAT Required:691Recommended CARBOHYDRATES Required:37PERSONAL PREFERENCEPROTEIN139FAT69Activity LevelActivity Level Factor----------------(Home Day)CARBOHYDRATES37Sedentary1----------------(Work Day)Very Light Activity1.2----------------(Work + Gym Day)By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.

By extreme activity we mean a very physical job and daily hard training.

So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain present body weight.Light Activity1.4Moderate Activity1.6High Activity1.8Extreme Activity2

ListMAINTAINAverageBULKHarris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE)CUTMifflin-St Jeor, 1990sKatch-McArdle (only use if you know bf%)

MALEFEMALE

CutMaintenanceBulkCut Factor:0.9Male1440.01171600.0131760.0143Bulk Factor:1.1Female1321.70761468.5641615.4204

Calorie CalculationsBasal Metabolic Rate (BMR) InputsHarris-Benedict formula, 1919 (LEAN, YOUNG, ACTIVE MALE)Mifflin-St Jeor, 1990sKatch-McArdle (only use if you bf%)Weight (kg)69.09Height (cm)154Men1600.013Men1524.8691LBM1280.32984Age (Years)27Women1468.564Women1358.869142.1449Bodyfat (%)39

Activity LevelActivity Level FactorSedentary1Very Light Activity1.2Light Activity1.4Moderate Activity1.6High Activity1.8Extreme Activity2http://www.freedieting.com/tools/calorie_calculator.htmBy sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.

By extreme activity we mean a very physical job and daily hard training.

So if our 220 pound bodybuilder with a BMR of 2122 calories/day is moderately active, his daily energy expenditure is bumped up to 2122 x 1.6 = 3395 calories per day. This is the amount of food to consume to maintain present body weight.

AverageMenMaintanence1468.40398WomenMaintanence1369.2543133333

Source:http://www.t-nation.com/free_online_article/sports_body_training_performance/the_carb_cycling_codex

Nutrition RequirementsMacronutrients Required MinimumInputsBody Fat Percentage CategoriesCut rec.Cut Min./Bulk Rec.Bulk Min.kglbsClassificationWomen (% fat)Men (% fat)Protein (grams)1399346Weight69.09152Essential Fat10-12%2-4%Fat (grams)69Bodyfat39.00%Athletes14-20%6-13%Lean Body Mass4293Fitness21-24%14-17%Acceptable25-31%18-25%Obese32%+25%+

Calories From Protein557372186Calories From Fat617617617Total1174989803

NotesTechnically, once protein & fat needs are met, the surplus should be predominantly from carbohydrate. This will help support progressive increases in work output (total tonnage moved, etc), in addition to maxing out the anabolic signals that occur through fuller glycogen stores. A surplus coming from 100% protein would be very inefficient for the objective at hand, and a surplus from 100% fat would stand a greater chance of it getting stored in the adipose (not to mention only minimally contribute to muscle protein synthesis). I don't think you have to draw really hard lines on the exact breakdown of the surplus, and I personally haven't seen any unfavorable effects from an isocaloric combo of the macros comprising the surplus. But speaking hypothetically & highly nit-pickingly once protein & fat needs are met, the surplus should be carbs>protein>fat. For smaller surpluses (200-300 kcal), I've seen good results by splitting the surplus evenly between protein & carbs, with incidental fat rounding out the remainder.

*-To gain weight, you need to take in more calories from food than your body expends.-To maximise muscle gain and minimise fat gain, you need to eat a GOOD DIET and EXERCISE including WEIGHT TRAINING.-Aim to gain 1-1.5kg or 2-3lbs a month, any more may result in excessive fat gain.

-To lose weight, you need to take in less calories from food than your body expends.-To maximise fat loss and minimise muscle loss, you need to eat a GOOD DIET and EXERCISE.-Aim to lose 2-3kg or 4-6lbs a month, any more may result in excessive muscle loss.

http://www.scientificpsychic.com/fitness/diet.html