hey bb

er 17, 186 cm, 67 kg

vil bulke og fik det her i " http://slettet af admin.dk/ligevaegtsindtag-beregner/ "

Ligevægtsindtag: 3469 kcal
Bulk: 3769 kcal
Cut: 3169 kcal
Protein pr. dag: 134g

-- Hvad mener i? skal jeg få efter dette?


skrev i alder: 17
højde: 186
vægt: 67

træningstid pr uge: 6 timer
aktivitests niveau: stillesiddende med nogen aktivitet
sports niveau: intensiv fysisk træning

hvad kalder du intensiv sport, for så vidt jeg ved er intensiv tæt på din maks puls

For Men

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

So for a 30 year old bodybuilder of 220lbs (100kg) at 5'11" (178cm) it comes up to:

BMR = 66 + (13.7 x 100kg) + (5 x 178cm) – (6.8 x 30)

BMR = 2122 calories per day

gang det tal du får ud af beregningen med nedenstående



Activity level factor

Activity level

1.0

Sedentary

1.2

Very light activity

1.4

Light activity

1.6

Moderate activity

1.8

High activity

2.0

Extreme activity

By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.

By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.

By extreme activity we mean a very physical job and daily hard training.