bmr right?

[bodybuilder1107]

23 yo 6 foot tall 220 lbs 10 percent fat, calculator says my bmr is 43oo cals a day i lift 5 days a week and am a roofer as a job, what you think? i should add800 to bmr to gain about 2 lbs a week bulking?

[bodybuilder1107]

whats the purpose of this forum when noone ever responds its the second thread with no response. retarded

[FallenWyvern]

Nice, 16 min wait. I heard when you get free services and info, you can't put many demands on it.

35/45/20 pro/carb/fat good starting point for macros.

The Katch-McArdle formula calculates BMR based on lean body weight.

BMR:

BMR (men and women) = 370 + (21.6 X lean mass in kg)


Then, using the BMR, TDEE is calculated using the activity multiplier:

Activity Multiplier:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training)


I got 4400 cals, I would add 500 more and redo every 3-4 weeks.

[bodybuilder1107]

yeah sorry just alittle impatient, just wanted to be sure because before i did it and it was like 3300 so 4400 seemed high so 5000 a day is alot of food. but ill start constructing it i guess