07-30-2014, 05:11 AM
Consume fewer calories than you burn.
To figure out how many calories you burn a day, calculate your Resting Metabolic Rate (RMR)âthe number of calories you burn daily doing routine activities, not including formal exerciseâusing this formula: RMR = bodyweight (in pounds) x 13. Next, determine how many calories you burn through exerciseâa half-hour of moderate-intensity aerobic exercise burns around 350 calories in the average man, and a half-hour of lifting burns around 200. Add your RMR to the calories you burn in the gym, and keep your daily calorie consumption below that total.
To figure out how many calories you burn a day, calculate your Resting Metabolic Rate (RMR)âthe number of calories you burn daily doing routine activities, not including formal exerciseâusing this formula: RMR = bodyweight (in pounds) x 13. Next, determine how many calories you burn through exerciseâa half-hour of moderate-intensity aerobic exercise burns around 350 calories in the average man, and a half-hour of lifting burns around 200. Add your RMR to the calories you burn in the gym, and keep your daily calorie consumption below that total.
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