workouttime52:

Exactly

universalhustle:

Big RONNN!!!

bodybuilderproblems:

Submitted by mrcrotchblowout

the-unique-body:

which one are you?

how to work out your daily metabolic rate

times your weight by 11 then…..

for ectomorph (fast metabolism) times your weight by 11 again and divide by .5 for people in the age group of 20 and under for 30’s times by.45 then for 40’s times by .40 and keep minusing .05 per ten years

mesomorph (average metabolism) times your weight by 11 again and divide by .4 for people in the age group of 20 and under, for 30’s times by.35 then, for 40’s times by .30 and keep minusing .05 per ten years

endomorph (slow metabolism) times your weight by 11 again and divide by .3 for people in the age group of 20 and under, for 30’s times by.25 then, for 40’s times by .20 and keep minusing .05 per ten years

and then add your weight plus the your weight times’d by the number above depending and your metabolic rate and that’s how many calories you need to intake daily just to maintain your current weight if you want to put on size you add 500 calories if you want to loose weight you minus 500 calories

ok so here is an example of mine

my weiht is 90kgs so

90kgs x 2.2 for pounds is 198pounds

198 x 11 = 2178 + 198 x 11 = 2178 x .4 =871.2

I always round up if its .5 or over and round down for .4 and under

so 2178 + 871 = 3049 calories per day 

3049 calories just to maintain my current weight

so to add weight/size I would need to ad 500 calories which would make it

3049 + 500 = 3549

and I’m currently cutting (burning fat/loosing weight) so I minus 500 calories so

3049 - 500 = 2549 calories

so that’s 2549 calories for ‘me’ to loose weight

remember this one I just did is for me and me only you will need to work out your’s for yourself

GOOD LUCK!