There is a saying that abs are made in the kitchen, not the gym. There is some truth to this; diet can have a direct influence on the development of a six pack. Your diet and nutrition play key roles in the amount of body fat that you have. Carrying extra fat will keep your abs of steel hidden, even if you exercise everyday. Unfortunately you can not spot reduce fat; you must lose fat all over so that abdominal fat is also reduced. To create a calorie deficit and lose weight, you need to calculate your basal metabolic rate, or BMR. Examining your diet for empty calories is also crucial.
Calculate BMR for Men/Women
BMR dictates how many calories you need each day to maintain your weight. With this number, you can determine how many calories you need to lower your body fat to get those abs to show. BMI-Calculator.net has both a formula and a calculator to determine your BMR.
If you are a man, multiply your weight in pounds by 6.23.
If you are a woman, multiply your weight in pounds by 4.35.
Men: Multiply your height in inches by 12.7.
Women: Multiply your weight in inches by 4.7.
Men: Multiply your age in years by 6.8.
Women: Multiply your age in years by 4.7
Once your have those numbers. Follow this equation for men: Step 1 + Step 2 - Step 3 + 66. For women, follow this equation: Step 1 + Step 2 - Step 3 + 665.
For example a 26 year old male who is 70 inches tall and weighs 195 pounds the calculations would be as follows: (6.23 x 195 lbs.) + (12.7 x 70 in.) - (6.8 x 26 yrs. old) + 66 = 1993.05 calories per day.
The result of step 4 will be your BMR. Now both men and women may subtract 250 from the BMR to find the number of calories to be consumed each day to incur weight loss.
To continue from the example above: 1993.05 - 250 = 1743.05 calories to be consumed per day for weight loss to occur.