BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.

8 X age in years)
STEP 1 Enter Weight 159 Weight 72.27
lbs. Kilos
1 kilogram = 2.2 lbs.
Step 2 Enter Height 5 7 Height 170.18
Feet Inches cm.
1 inch = 2.54 cm.
Step 3 Enter Age 21
Years
BMR = 1764
Calories
Step 4 Enter Desired Ratio of Protein, Carbs, and Fat 40 40
( 40%, 40%, 20% Recommended for Bulking )
Protein % Carb %
Harris Benedict Formula for Men
Bulking Plan - Men
Basal Metabolic Rate and Calorie Need Calculator
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.
If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2 Calorie Requirement = 2117
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375 Calorie Requirement = 2426
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55 Calorie Requirement = 2735
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725 Calorie Requirement = 3043
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9 Calorie Requirement = 3352
To Maintain Your Current Weight
Step 5 Enter Calorie Requirement from above based on your activity level: 2911
To Gain 1/2 lb per week 3161
To Gain 1 lbs per week 3411
To Gain 2 lbs per week 3911
Daily Caloric Intake Required to Gain Weight
1 lb. Of Body Weight = 3500 Calories
Recommended Nutritional Intake
Step 6 Enter Daily Caloric Intake based on your goal from the calculations above: 3200
To Gain Weight:
Recommended Nutrient Breakdown
Calories 1280 1280 640
Protein Carbohydrates Fat
Grams 220 320 71.11111
Protein Carbohydrates Fat
1 kilogram = 2.2 lbs.
1 inch = 2.54 cm.
20
Fat %
Bulking Plan - Men
Basal Metabolic Rate and Calorie Need Calculator
Calories Fat Carbs Protein
Meal 1 - 6:30 AM
Quaker Oats ( Example ) 160 2 33 4
Meal 2 - 9:00 AM
Meal 3 - 11:30 AM
Meal 4 - 2:30 PM

Meal 5 - 5:00 PM

Meal 6 - 8:00 PM
Daily Totals ( Total Calories based on label ) 160 2 33 4
Calories by Nutritional Content 166 18 132 16
% Caloric Intake 0.11 0.80 0.10

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




Calories Fat Carbs Protein
Carbs
Oatmeal 160 2 33 4
Protein
Fat



Food List