It's easy for us to say "Eat more to gain muscle" and "Eat less to lose fat". That still leaves you with the big question: more or less than what...? You need a base number to start with.

So whip out the calculator, and lets figure out the magic number.

STEP 1: YOUR WEIGHT IN POUNDS_______ X 11
= ______ YOUR BASIC CALORIE NEEDS.
This calculation tells you the amount of energy you'd burn without eating or exercising. It reveals your basic calorie needs - the caloric cost of being you.

STEP 2: YOUR BASIC CALORIE NEEDS ________ X CALORIC COST OF YOUR ACTIVITY LEVEL _____ % (FROM CHART BELOW) = ________ YOUR METABOLIC RATE.
Since you do eat & exercise, the total number of calories your body burns in a day is higher than your basic calorie needs. How much higher depends on your age, the amount of muscle you have, and the intensity at which you make that muscle work. Mutiply your basic calorie needs by one of the following percentages to estimate the number of calories you burn metabolically. (Note that these percentages are averages: your actual metabolism may be faster or slower than these typical rates.)

ACTIVITY LEVEL                                                AGE
                                                  <30              30-40            >40
Mostly sedentary                           30%              25%           20%
Moderately active                          40%              35%           30%
Dedicated exerciser/athelete          50%              45%           40%


STEP 3: YOUR BASIC CALORIE NEEDS __________ + YOUR METABOLIC RATE __________
= _________ YOUR MAINTENANCE TOTAL

This sum reveals how many calories you need just to maintain your current body weight, without growing muscle or shedding fat.

STEP 4: YOUR MAINTENANCE TOTAL __________ + 500 = _________ TO GAIN MUSCLE
To build muscle, increase your daily calorie intake by 500 calories.

STEP 5: YOUR MAINTENANCE TOTAL _________ - 500 = _________ TO LOSE FAT
To lose weight, subtract 500 calories a day.

The amount of energy in a pound of fat equals 3,500 calories, so in a perfect world, creating a daily surplus or deficit of 500 calories would allow weight gain or weight loss of a pound per week. This equation is most accurate when you try to lose weight. Muscle gain is less predictable than fat loss, because adding calories and moving a heavier body both speeds up your metabolism.

handly forumula mate  

Nice one  

How often would you review the information to make changes to your diet.  ???

Well as is this based upon losing or gaining a pound per week, perhaps on a monthly basis, would be a fair starting point.

Yeh agree.. with any new diet or workout..you should give it a month to see results..

Thank you  

One of th problems which we all face (I think!) is determining whether the weight we put on is due to fat or muscle. Last week I put on 4 pounds although my diet has remained the same for last 6 weeks as had my weight.  On Friday I reduced my calorie intake, upped my training programme to more reps, and in 3 days have lost 3 pounds. Now this could be due to fat loss, or even water loss as I take whey isolate. Getting the balance right is the hard bit.

I think it always will be Jon, there are so many variables in everyones life.... But I think this guide will give people an understanding, of maintenance calories for there body, and what sort of calories they need to consume to grow or lose weight. Again this is only a guide, so after testing it out you may want to adjust it slightly....

Phew tips for checking fat over muscle ..

Fat measuring calipers.. litterly pinches the waist and you can measure how much fat you have..probably the best and cheapest way..

Bodyfat scales.. i have a cheap 5 quid one i use just as a guide if things going up or down.. good for a fiver..best way is boots should have the best ones out which are pretty dam spot on.

Photo's monlthy..take them side on..front/back..tense arms..untensed... same spot taken..same pose..you WILl see differnce if you workout/diet is good..

Pictures is always a good thing, as you will see the changes that you have made rather than relying on the
scales.

Like you say scales jump around due to a lot of factors and are not always a true representation of how you are doing. Although they are handy.

Yeh scales are litterly a pinch of salt. only a small guide line whats  going on.

I dont think the world is ready to see my "lurv handles" on fotos! But the calipers sound ideal. I'll see if I can get soem from Ebay. Thanks Tank.

Quoted from bikerjo

Pictures is always a good thing, as you will see the changes that you have made rather than relying on the
scales.  

pmsl

Quoted from Dean4england

pmsl

They are, dont have to share. !!!!!

Ho ho ho..

Quoted Text

They are, dont have to share. !!!!!

  
This sounds like the everlasting battle between Male V Female!!

Nah, he just nags like a girlie.

right wots going on lol i have totaly messd up my calculations says i need like 65000 calories   have went over it a few times and cant see wot i doing wrong i weigh 147 lbs and would be in the 40% rate can anyone help please lol thanks

Hi weeman, think you got your calculations wrong mate, iv done them for you below:

147 x 11 = 1617
1617 x 40% = 648.8
1617 + 648.8 = 2265.8

2265.8 is your maintenance goal.
Either add 500 calories to gain weight = 2765.8
or takeaway 500 calories to lose weight = 1765.8

What kind of foods would you recommend for consumption? I think this is where i lose the plot. Im just not sure what to eat anymore in the mornings, afternoon and evenings. Could you give some pointers?

Post what ur doing now in a diff thread so i can rip it up and start u over  

will do. thanks!