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How To Track Progress During A Bulking Phase
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How To Track Progress During A Cutting Phase
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CALORIE CALCULATORS

Calculator #1: Basic Multiplier

Multiply your current bodyweight in pounds by between 14-16, going with the higher or lower end depending on your approximate weekly activity level.

Sedentary = 14 (little to no exercise)
Lightly Active = 14.5 (light exercise 1-3 days a week)
Moderately Active = 15 (moderate exercise 3-5 days a week)
Very Active = 15.5 (intense exercise 6-7 days a week)
Extremely Active = 16 (intense daily exercise and strenuous physical job)


Calculator #2: Harris-Benedict Formula

This method takes height, sex and age into account on top of your basic bodyweight in order to give you a more fine-tuned caloric figure.

The first step with this method is to determine your basal metabolic rate (BMR), which is the total number of calories you burn at rest...

Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Take that number and multiply it by...

Activity Multiplier

Sedentary: 1.2 (little to no exercise)
Lightly Active: 1.375 (light exercise 1-3 days a week)
Moderately Active = 1.5 (moderate exercise 3-5 days a week)
Very Active = 1.675 (intense exercise 6-7 days a week)
Extremely Active = 1.8 (intense daily exercise and strenuous physical job)


Calculator #3: Katch McArdle Formula

Katch McArdle is the most precise method of all when used properly since it takes into account the specific factor of lean body mass.

If you have had your body fat professionally tested (particularly if you’ve had a DEXA scan) then you can use the following formula to calculate your BMR:

370 + (21.6 x Lean Mass in kg)

You’d then take the resulting figure and plug it into the same activity multiplier found in method #2 to determine your approximate calorie maintenance level.

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"The Easiest Way To Calculate Maintenance Calories"

If you’re looking to build muscle with a focused bulking phase or lose fat with a cutting phase, managing your net energy balance – calories in versus calories out – is the most important factor in your diet.

Calculating your calorie maintenance is the first step so that you can add the necessary calorie surplus to support muscle growth or the calorie deficit needed for fat loss.

Many people use a calorie maintenance calculator. These can work fine, especially if you’re within at least a moderate body fat range and your activity level is somewhere around average, but they can also be fairly inaccurate.

Your body fat percentage affects your resting metabolic rate because the more lean mass you carry, the more calories you’ll burn, and accurately calculating your body fat percentage itself is difficult. The activity multipliers that the calculators use are just rough estimates in the first place, and you can easily end up being off by several hundred or even a thousand calories per day in terms of total expenditure.

Here’s a very simple method you can use instead of a pre-set calorie calculator in order to calculate maintenance calories:

Assuming that your body weight has been somewhat stable over the previous week or two, figure out how many calories you’re eating right now and use that as your estimated calorie maintenance level.

If your body weight has been reasonably consistent and your overall activity level hasn’t been fluctuating significantly from week to week, then on average, whatever you’re eating right now is what you need to maintain your current weight.

Manually log your diet for about a week or so, eating how you normally would. You can use a nutrition tracking app or do it manually. The daily average is your estimated calorie maintenance level. From there, apply your calorie surplus for bulking or calorie deficit for cutting and use that as the starting point for your bulking or cutting phase.

This isn’t going to be perfect, but if you add things up properly, it’s likely going to be more accurate than a pre-set calculator. Adjust your intake from there if your weight is going up too quickly or down too slowly.

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