Once you know your lean body mass breakdown, it's time to take the same kind of strategic approach to the rest of your training and nutrition. Certain training programs, like Layne Norton's PH3: 13-Week Power and Hypertrophy Plan use it in determining how many grams of protein you need to maintain and build muscle. You can also use your lean body mass as a benchmark for assessing progress so you can fine-tune your macronutrients to build muscle. Likewise, body mass index (BMI) charts are problematic because they often erroneously list muscular individuals as obese, even when they have a low body-fat percentage. The more muscle mass in the physical composition of an individual, the higher the BMR required to sustain their body at a certain level. Based on the calculated calorie, protein, carbohydrate and fat quantities are calculated. It takes your gender, height, current weight, desired weight and calculates the calorie needed by the body every day. Knowing your balance of lean and fat mass is a better indicator of your overall body composition than the scale alone-even assuming that your scale is accurate. However, anaerobic exercises, such as weight-lifting, indirectly lead to a higher BMR because they build muscle mass, increasing resting energy consumption. This Nutrition (Protein, Carbohydrate & Fat) calculator is based on the Mifflin St Jeor Basal Metabolic Rate (BMR) Equation. Join the world's strongest fitness community! Krissy Kendall, Ph.D., shares her recommendations in the article, " 8 Proven Supplements for Muscle Growth and Strength."įor over 10 years, members of BodySpace have been helping each other build their best bodies. Supplements can help you accelerate your lean-mass-building results once you have your protein intake and training nailed down. Learn about the best supplements for gaining muscle. The Macronutrient Calculator will give you a daily target for not only protein, but also carbohydrates, dietary fats, and calories.ģ. The result is your basal metabolic rate BMR. Men: BMR 66 + (6.2 × weight in pounds) + (12.7 × height in inches) (6.76 × age in years) Women: BMR 655.1 + (4.35 × weight in pounds) + (4. Eating adequate protein is a proven way to increase lean body mass, and muscle mass in particular. Use the Harris-Benedict equation for women: BMR 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) - (4.676 × age).
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