Скачать или смотреть How to find your maintenance calories accurately

The online calorie calculators you use are not accurate.
That’s why even when you think you’re in a calorie surplus, you still don’t gain weight.
So first, learn how to calculate your exact maintenance calories.
To do this, first multiply your body weight in kilograms by 2.2 to convert it into pounds.
Then, multiply that number by:
16 if your workout intensity is very high but you’re generally less active or lazy otherwise.
18 if you’re a college or office goer and also train regularly at the gym.
Whatever number you get will be your maintenance calories.
Now, just add a surplus of 300 to 400 calories to it. This way, your body will gain lean muscle mass instead of fat.
And make sure to avoid junk and fast food, because if you eat junk, you’ll obviously gain more fat than muscle.
So, I’ve clearly written all the steps in the caption. See you in the next video!