Caloric Needs

This is taken directly from T-Mag.com

Priming Stage Calorie Calculator � How much are you supposed to eat during the first stage? Just follow the steps below and find out.

Step #1 � First, you need to determine your resting metabolic rate or RMR. Divide your bodyweight by 2.2 to convert it into kilograms. A 180-pound guy weighs 82 kg.

Now take your percent of bodyfat and multiply it by your weight in kilograms to get your fat mass (FM). If our 82 kg guy has 12% bodyfat, then 82 x .12 = 9.84 kg FM.

Now subtract this number from your total weight in kilograms to get your fat free mass. Our guy would subtract 9.84 kg from 82 kg to get a Fat Free Mass (FFM) of 72.16 kg.

Now multiply your FFM times 22 and add 500. That�s your RMR. Our guy would multiply 22 x 72.16 to get 1582.52. Add 500 for a total of 2087.52. So his RMR is about 2087 calories per day.

Step #2 � Now we need to determine the costs of daily activity. We do this by multiplying your RMR you got above with one of the numbers below that best represents your daily activity level not counting workouts.

Activity Factors: 1.2-1.3 for Very Light (bed rest) 1.5-1.6 for Light (office work/watching TV) 1.6-1.7 for Moderate (some activity during day) 1.9-2.1 for Heavy (labor type work)

So if our sample guy worked in an office setting, he�d choose 1.5. So 2087 calories (his RMR) times 1.5 = about 3130 calories.

Step #3 � Now go back and look at your RMR number again. Our guy�s is 2087. To calculate the thermic effect of food, you should multiply your RMR times 0.10 if you eat one gram of protein per pound of bodyweight and 0.15 if you eat over one gram of protein per pound of bodyweight. So 2087 x 0.15 = 313. Our guy would then add that number to his total. 313 + 3130 = 3443 calories.

If you are trying to cut weight add Step #4

 � Now take 85% of this number. You do this by multiplying 0.85 times the total you got in step #3. So our guy would multiply 0.85 times 3443 to get 2926 calories. This is how many calories he�ll be eating per day during the Priming Stage.