This formula is simple yet so effective if you want to achieve bigger...muscles!!! ;) (sorry if the image was misleading)

A. Your weight in pounds ______

B. Multiply A by 12 to get your basic calorie needs ______

C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise) _______

D. Strength training: multiply the number of minutes you lift weights per week by 5: _______

E.Aerobic training: multiply the number of minutes that you do cardio (including sports) by 8: _______

F. Add D and E and multiply by 7 ______

G. Add C and F to get your daily calorie needs: ______

H. Add 500 to G: ______

H is your estimated daily calorie needs to gain 1 pound a week!

Add 500 extra calories per day if you do not see gain on the scales!