WORK OUT YOUR CALORIE REQUIREMENTS: THE SCIENCE Now it’s time to get personal. Follow these steps to work out how many calories your body needs to maintain your current body composition. After that, you’ll be able to work out how many calories you need to build muscle. STEP 1 WORK OUT YOUR BMR Your BMR is your ‘basal metabolic rate’. It’s the amount of energy (calories) your body burns if you do nothing but rest for 24 hours. To calculate your BMR, you should know your weight in kilograms and your height in centimetres, and you should have a calculator. Use one of the following equations to calculate your BMR: Weight Height Age BMR 10 X WEIGHT IN KG + + - - = = 10 X WEIGHT IN KG 6.25 X HEIGHT IN CM 6.25 X HEIGHT IN CM 5 X AGE IN YEARS + 5 5 X AGE IN YEARS - 161 MEN WOMEN your BMR BACK TO MENU
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