Maintainance Calories ASSAM-FITNESS | ASSAM-BODYBUILDING | Calories For Muscle Gains

                         MAINTENANCE CALORIES                

So to know the exact maintenance calories we have to track the activites, weight etc constantly to the exact maintenance calories of the person . But there are many theories and research done so that we can get a rough idea about our maintenance calories. So here is the easiest and simplest way to calculate your maintenance calories which works for 90-95 % of individuals.                                                                    

This formula had been created by LYLE MCDONALD , which says that if we multiply our body weight in lbs or pounds with 14-16 range then we can have our maintenance calories.  i.e.                                                               MAINTENANCE CALORIES= body weight in lbs multiply by {14-16}                                                                                                    

Lets take an example of a person named Anuj  , he work out 5-6 days in a week whose body fat percentage is 15-17% and lets say his body weight is 160lbs.                                                                                  

M.C= 160 multiply by [14-16] kcal.                =22400 - 2560 kcal                                                              

So we will take in between the maintenance calories  as a start , so his maintenance calories will be 2400kcal .Make sure you track every aspects of it like activites, weight etc. through your goal whether it is fat loss or muscle gain.                                                                

For fat loss the maintenance calories calculator will be updated in next post.

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