Six-pack abs and a chiseled, well-defined body are the result of a combination of healthy diet and an intense workout regime. No matter how hard you workout, however, if you are consuming too many calories, you will not lean out. The key to revealing muscle definition is to burn more calories than you eat daily. You can use a mathematical formula to calculate the amount of calories you need per day to see a leaner physique.
Step 1
Calculate your basal metabolic rate, or the number of calories you burn even at rest. Weigh yourself and use the following equation to calculate your BMR:
Female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Male BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
Step 2
Use the Harris Benedict Equation to calculate the number of calories you need per day, according to the National Federation of Professional Trainers. Multiply your BMR by your activity level.
Use the following chart to determine your activity level:
Little to no exercise: 1.2
Exercise one to three days per week: 1.37
Exercise three to five days per week: 1.55
Exercise six to seven days per week: 1.725
Exercise seven days per week or active job: 1.9
The final calculation is the number of calories you need per day.
Step 3
Subtract 500 calories from the final number to lose about 1 lb. of fat per week. Continue to follow this plan until you reach your desired look.
References
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006
- BMI Calculator: BMR
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