BMR and Calorie Calc.Basal Metabolic Rate and Calorie Need CalculatorBulking Plan - MenHarris Benedict Formula for MenBMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)STEP 1 Enter Weight175Weight79.55lbs.Kilos1 kilogram = 2.2 lbs.Step 2 Enter Height59Height175.26FeetInchescm.1 inch = 2.54 cm.Step 3 Enter Age25YearsBMR =1862CaloriesStep 4 Enter Desired Ratio of Protein, Carbs, and Fat404020( 40%, 40%, 20% Recommended for Bulking )Protein %Carb %Fat %To Maintain Your Current WeightIf you are Sedentary - little or no exerciseCalorie-Calculation = BMR X 1.2Calorie Requirement =2234If you are Lightly Active (light exercise/sports 1-3 days/week)Calorie-Calculation = BMR X 1.375Calorie Requirement =2560If you are Moderately Active (moderate exercise/sports 3-5 days/week)Calorie-Calculation = BMR X 1.55Calorie Requirement =2886If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)Calorie-Calculation = BMR X 1.725Calorie Requirement =3212If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)Calorie-Calculation = BMR X 1.9Calorie Requirement =3538Step 5 Enter Calorie Requirement from above based on your activity level:32121 lb. Of Body Weight = 3500 CaloriesDaily Caloric Intake Required to Gain WeightTo Gain 1/2 lb per week3462To Gain 1 lbs per week3712To Gain 2 lbs per week4212Recommended Nutritional IntakeStep 6 Enter Daily Caloric Intake based on your goal from the calculations above:3712To Gain Weight:Recommended Nutrient BreakdownCalories1484.81484.8742.4ProteinCarbohydratesFatGrams371.2371.282.4888888889ProteinCarbohydratesFatHi, my name is Michael Elias, and I created this calculator.At my website below, I also offer Personalized Nutrition and Training Programs to help you achieve your fitness goals.I can develop a custom program for you to Lose Fat, Build Muscle, Build Strength, or reach any other training goals you have.I have 12 week Personalized Nutrition and Training programs available on my site for as little as $39.95.Please click below for more information and to view the programs available.I look forward to working with you! - Michael

Follow steps 1 - 6 and make the requested entries in the red bordered boxes. The boxes bordered in black will be calculated automatically. Your suggested totals will be listed at the bottom.

Nutrition PlanNutrition PlanCaloriesFatCarbsProteinMeal 1 - 6:30 AMQuaker Oats ( Example )1602334Meal 2 - 9:00 AMMeal 3 - 11:30 AMMeal 4 - 2:30 PMMeal 5 - 5:00 PMMeal 6 - 8:00 PMDaily Totals ( Total Calories based on label )1602334Calories by Nutritional Content1661813216% Caloric Intake0.110.800.10

Protein should be spread out evenly in amounts of no more than 50 - 60 grams per meal

Food ListFood ListCaloriesFatCarbsProteinCarbsOatmeal1602334ProteinFat