Part 1<\/a>,” we went into great detail about the home calculations behind these numbers. . .\u00a0 We left off right when it was getting good, though, and you may be asking yourself, “But Gabriel, how does my BMR tell me how much to eat LOL?”\u00a0 Well, here’s how it works:<\/p>\nHopefully you’re aware that you need a caloric surplus in order to gain (lean) mass;\u00a0 Conversely, you need a deficit in order lose (adipose) mass.\u00a0 If you’re not already aware of that, there you are–\u00a0 You’re welcome.\u00a0 With that in mind. . .<\/p>\n
If you’re planning on gaining lean body mass, you’re going to need to eat a very specific amount of calories over your TDEE, otherwise, you won’t achieve the goals you’re setting out for. Bodybuilders and personal trainers used to say that 500 calories above your TDEE, regardless of who you are, would build a pound of lean muscle mass per week.\u00a0 There has since been research to prove that, if bulking naturally, this is nearly impossible, and you will instead gain a fair amount of fat in addition to lean body mass.\u00a0 A better guide to follow (That is gaining momentum) is the 10% rule–\u00a0 That is, you only adjust your caloric intake + \/ – 10% of your TDEE.\u00a0 While bulking, this helps promote a healthy ratio of lean mass to fat gain, as fat gain is nearly unavoidable during a natural, clean bulk.<\/p>\n
To use myself as an example, my TDEE is currently 2,850 KCal.–\u00a0 10% above this is 3,135 KCal;\u00a0 As such, I’m eating between 3,100 and 3,200 for my bulk right now, to maximize muscle gains while bulking.<\/p>\n
So that’s great about gaining mass, but what happens if you’re looking to lose fat;\u00a0 A.K.A.\u00a0 “Cutting”?\u00a0 Have you ever heard of the 500 calorie rule?\u00a0 Well, it goes hand in hand with what we were discussing above.\u00a0 When losing weight, you need to create a caloric deficit.\u00a0 You can be extreme about it, but that is very unhealthy, and will lead to a massive loss in lean body mass. . .<\/p>\n
So here’s what to aim for when cutting:\u00a0 Either 10% below your TDEE, or 500 calories below your TDEE–\u00a0 The rationale behind them is the same.\u00a0 10% below is optimal for maintaining your muscle mass while cutting the fat away, whereas 500 calories below your TDEE may eat away lean body mass in addition to the fat.<\/p>\n
Now, some people may ask why they would want to maintain all of that muscle mass;\u00a0 Why not just create an extreme caloric deficit to lose weight quickly?\u00a0 First off, it’s unhealthy to starve your body, and this method only works for so long before your body rebels. Also, keep in mind that muscle burns more calories than fat, so this is something that you want to keep on you body, but more importantly, muscle is shape!\u00a0 Have you ever seen someone who is very skinny, but has zero definition on their body?\u00a0 You can avoid that.<\/p>\n
I digress. . .<\/p>\n
To use myself as an example, we already know that my TDEE is 2,850 KCal. . .\u00a0 If I were to begin a cutting phase now, I would eat between 2,350 and 2565, the lower bound being my minimum caloric requirements while the upper bound would be my actual goal.<\/p>\n
So, after calculating your TDEE with Part 1<\/a>, and after reading your post, you can determine how many calories you need to achieve your goals!<\/p>\n","protected":false},"excerpt":{"rendered":"Welcome to Part 2 of a very important blog– The calculation of your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE \/ “Maintenance”), and eventual caloric requirements of your goals is where every person, regardless of their goals, should start;\u00a0 It’s also a number that everyone should know but no one does. In our […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[2,7,10],"tags":[],"class_list":["post-60","post","type-post","status-publish","format-standard","hentry","category-body-building","category-health","category-nutrition"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p3DfsS-Y","jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts\/60","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/comments?post=60"}],"version-history":[{"count":0,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/posts\/60\/revisions"}],"wp:attachment":[{"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/media?parent=60"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/categories?post=60"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/devinephysiques.com\/blog\/wp-json\/wp\/v2\/tags?post=60"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}