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!