Calculating Your Calorie Requirements

Use the following link to find our own BMR calculator:

https://docs.google.com/spreadsheet/ccc?key=0At4uCCr7oS5OdFM2dlZDZ09qQXBfcFUxSUVlWGZqU0E&hl=en_US#gid=0

Your BMR is your Basal Metabolic Rate, or how many calories you burn in day. Remember, the Underground class is “Metabolic” Training, increasing how many calories you burn while at rest. Put in your details (not your name, and please note your details will stay on the document after use).  Use the activity multiplier to take into account the activity of your life/ job/ training. It will automatically calculate an average of how many calories you burn in a day.

– An office or inactive day job and 3 class attendance a week should be set at 1.3 in the multiplier.

Once you have your BMR, subtract 1000 from it. Eating this many calories daily will give you a 1000 calorie defecit per day. There are 3500 calories in a pound of fat, so 7 days of 1000 calories defecit is 7000 calories lost a week, or 2lbs of bodyfat.

This is the perfect rate to be sure you still have energy, and you can still maintain musc le mass while training (which is what makes you toned). Being stricter on your diet could result in your body switching to starvation mode which releases fat storing hormones in your body. It also leaves you

Be consistent with your calorie defecit and your body will be left muscular and fat free.