Calculating Calories for Quality Gains

There are several methods for calculating calories specific to the needs and desires of the individual, in this case men and women who want to pack on quality weight (i.e. muscle) as a result of their hard work in the gym.

Some formulas are a tad on the complicated side while others are quite simple. Ultimately, we will depend on the simple calorie calculations as our guide in this section.

It should be noted however that the more complicated formulas tend to be the more accurate. The more complicated formulas for figuring out calorie intakes based on the person's gender, activity levels, etc. are below.

The first formula is probably the most commonly used. It's known as the Harris-Benedict formula (Krause, 2000). It differs for male/female. It goes like so:

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