They’re kind of subjective, too, because different people are gonna have different ideas in terms of what it means to be lightly active, or moderately active, or highly active,and that’s going to affect the results even further. Now, this other very simple method that I want to give you is also not perfect, because no method for calculating calorie maintenance level is, but assuming your body weight has been at least somewhat stable over the previous week or two and it hasn’t been significantly increasing or decreasing, then instead of using a preset calorie calculator and then adjusting your food intake to that number what you want to do is the opposite.
So start with mk677 and what you’re eating right now, figure out how many calories that represents,and then use that as your estimated calorie maintenance figure. Because if your body weight has been reasonably consistent and your overall activity level hasn’t been significantly fluctuating from week to week, then whatever daily amount of food you’re eating right now is what you require to maintain your current weight.
The maintenance calories are all there right in front of you and all you need to do is just go ahead and add them up. So what you want to do is manually log your diet for about a week or so, just eat how you normally would, use a nutrition tracking app or you can even just log things manually,make sure to take into account every food, every snack, and every drink item that goes into your mouth without skipping over anything, then find out what the daily average is and then use that as your estimated calorie maintenance level.
And then from there either apply your calorie surplus for bulking or your calorie deficit for cutting, and then just use that as your starting point for your bulking or cutting phase. Again, this isn’t going to be perfect but if you add things up properly then it’s most likely going to be more accurate than using a preset calculator. And you can check out two previous videos that I did, the links are in the description box, where I discuss how to track your progress and how to adjust your calories during your bulking or cutting phase depending on how your body weight is changing from week to week.
Remember that no matter what calorie calculation method you use, it should always just be treated as an estimated starting point and you’re still going to need to go ahead and track your body weight closely and then adjust things if it’s going up too quickly or going down too slowly. And just as a final point here as well, if your body weight has been kind of all over the place lately, or your food intake is really inconsistent from day to day, or your activity level has been significantly fluctuating and you’re really just not sure how to go about calculating how many calories you have been eating on average, then in that case, yeah,using a preset calorie maintenance calculator is fine.
And a few methods you can use are to either multiply your body weight in pounds by between fourteen to sixteen, going with the lower or higher end depending on how active you are, or you can use the Harris-Benedict formula, which I’ll link in the description box below for you to check out, or if you do have a fairly close idea as to what your current body fat percentage is then you can use the Katch-McArdle formula, which I’ll also post down below as well. So thanks for watching, guys.