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(from 15 to 16 calories per pound of ectomorph. You have a slightly fast
bodyweight daily). If you are a muscular metabolism but not enough to feel like you
mesomorph, keep the starting point for now need an adjustment. You do have a hectic
at 15. If you are an endomorph, with a slow warehouse job, which wears you out a bit.
metabolism and excess body fat, subtract Here is your starting point:
one from your starting point (from 15 to 14
calories per pound of bodyweight). If you  15 (average starting point in “Daily
lean just moderately towards ecto or endo, Calorie Intake”)
you can go with just a 0.5 adjustment (to  +1 (ectomorph)
14.5 or 15.5).  − (metabolic rate not too fast)
 +0.5 (works fairly hard, about level
2) Your Metabolic Rate: Ectomorphs tend 4)
to often have fast metabolic rates.
Endomorphs tend to have slow metabolic 16.5 x 150 pounds = 2475 calories a day
rates. Mesomorphs tend to be in the
middle...but if you feel that yours is very You have now determined a starting point
fast add one to your starting point. If you for your daily calorie level. The chart below
feel it is slow, subtract one. If it is should help you with some math.
moderate, go with the 0.5 increases or
decrease. DAILY CALORIE INTAKE (BASIC STARTING POINT)
BWT 12 12.5 13 13.5 14 14.5 15 15.5 16 16.5 17 17.5 18
3) How physically busy is your 120 1440 1500 1560 1620 1680 1740 1800 1860 1920 1980 2040 2100 2160
day? Genetics are not the only factor that
comes into play. As you would imagine, 130 1560 1625 1690 1755 1820 1885 1950 2015 2080 2145 2210 2275 2340
someone that sits at a desk for most of their 140 1680 1750 1820 1890 1960 2030 2100 2170 2240 2310 2380 2450 2520
day does not burn the same calories as 150 2250 2340 2430 2520 2610 2700 2790 2880 2970 3060 3150 3240
someone that loads heavy crates on a truck 190 2280 2375 2470 2565 2660 2755 2850 2945 3040 3135 3230 3325 3420
or chops wood for ten hours a day. Using the 200 2400 2500 2600 2700 2800 2900 3000 3100 3200 3300 3400 3500 3600
list below, rate your physical calorie-burning 210 2520 2625 2730 2835 2940 3045 3150 3255 3360 3465 3570 3675 3780
lifestyle and make the subtle adjustments
listed, if necessary. 220 2640 2750 2860 2970 3080 3190 3300 3410 3520 3630 3740 3850 3960
Adjustments Based on Experience
 (long work hours, very physical
tiring work, until bedtime) As your diet progresses, we need to see if an
 +1 4(pretty busy and tiring at work, adjustment of your body composition
fairly relaxing in the evening) +0.5 requires us to change your caloric level after
 3 (moderately hard work some of the two weeks. If you have gained weight and it
time, relaxing half of the time) − is mostly body fat, reduce your caloric
 2 (some hard work but mostly easy intake by 1 per pound of bodyweight (if you
stuff) −0.5 were at 14.5, drop to 13.5 calories per pound
 1 (sedentary or just desk work, of bodyweight). If you are losing weight,
relaxing at home) −1 and it seems like it may be muscle, then
increase your caloric intake by 1 per pound
(such as jumping from 16.5 to 17.5 calories
Here is an example
Let’s say that you are 150 pounds. You per pound of bodyweight). We want your
consider yourself definitely a skinny body to experience a noticeable change so a
half-point adjustment is not necessary. A