So, how did I reach a result of 3250 calories? That number is based on my BMR (Basal Metabolic Rate) multiplied by an activity factor. To work out my BMR I used the Harris-Benedict formula:

• Men: h = 66.4730 + (13.7516 x w) + (5.0033 x s) – (6.7550 x a)
• Women: h = 655.0955 + (9.5634 x w) + (1.8496 x s) – (4.6756 x a)

where h = total heat production per 24 hours at complete rest in kcals, w = weight in kilograms, s = stature (height) in centimeters, and a = age in years.

Obviously noone is totally at rest for 24 hours a day (except maybe a coma patient) so the resultant number then has to be multiplied by an activity factor.

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Okay, so now for a bit of maths, I used the following stats to calulate: weight: 76kg, height: 190cm, age: 23. Plugging these numbers into the formula above results in the following; h = 66 + (13.75 x 76) + (5 x 190) – (6.75 x 23); this gives me a result of 1906. Now for my activity factor, I picked 1.7 as I lift hard 4 days a week (Tue – Fri) and then I also cycle hard on the weekend. I lowered the number slightly because I only do exercise 6 days a week and I sometimes go pretty easy on my cycling. So, 1906 x 1.7 = 3240, and like I’ve already been doing throughout I round it off, thus I get 3250 rounded to the nearest 50.

For those wondering, yes I am still pretty thin even with all of the training and eating I do, 76kg at 190cm (6′3″) puts me in a healthy weight range, but it also means I have hardly any muscle bulk. For those interested I peaked at around 86kg a few months ago. I’m still in the process of determining how my body reacts to what I give it, so yes, I am purposefully losing weight right now. I did originally screw up for the first year or so as I didn’t quite educate myself properly, I’ve slowly rectified that in the last few months and changed my diet entirely.

Getting fit, looking good, having strength, etc. is basically about 90% nutrition and 10% training. Genetics also play a huge role and can make things a lot easier or difficult depending on your heritage. I unfortunately inherited the “more difficult” genetics.