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How to eat after a workout
Find your basic metabolic rate (bmr).
Your bmr is what you use to calculate your calorie intake. It is based on your age, height, weight, and gender.
Most calorie calculators use the harris-benedict equation to determine how many calories you should be eating every day. A male's bmr is usually equal to : 65 + (6.2 x weight in pounds) + (12.