Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

by Michael Matthews

We must first calculate our BMR, which is easily accomplished by using the Katch McArdle formula. Here’s how it works: BMR = 370 + (21.6 * LBM) LBM refers to lean body mass, and it’s in kilograms for this calculation. In case you’re not familiar with it, lean body mass refers to the nonfat components of the human body. You calculate LBM by subtracting your body fat weight from your total body weight, giving you the weight of everything but your body fat. Here’s how it looks: LBM = (1 – BF% expressed as decimal numeral) * total body weight For instance, I’m currently 186 pounds at about 6 percent body fat, so my LBM is calculated like this: 1 – 0.06 = 0.94 0.94 * 186 = 167 lbs. (LBM) There are 2.2 pounds in a kilogram, so here is the formula to calculate my BMR: 167 / 2.2 = 76 kg 370 + (21.6 * 76) = 2,000 calories per day Once you know your BMR, you can calculate your TDEE by multiplying it as follows: • by 1.2 if you exercise 1 to 3 hours per week, • by 1.35 if you exercise 4 to 6 hours per week, or • by 1.5 if you exercise vigorously for 6 or more hours per week. The resulting number will be a fairly accurate measurement of the total energy your body burns every day.