How to Calculate Your Caloric Needs in Your Diet
To calculate your BMR based on your total body weight (Harris-Benedict Formula)
BMR= basal metabolic rate
BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)
BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)
To calculate your BMR based on lean body weight (Katch-McArdle Formula)
BMR (both sexes) = 370 + (21.6 x lean mass in kg)
THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.
NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!
To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day
To lose weight/fat, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements
To put on weight/muscle, you need more calories than your basic daily needs so ADD about 10-20% to your total calorie daily requirements.
If you change your calorie intake too drastically, your body may not do what you want it to do.
'Starvation' diets (very low calorie) only work on about 5% of the population, and too low calories or rapid 'weight' loss will probably be muscle and water, rather than the fat you want.
Similarily if you go from a 2500 kcal/day average to 4000 kcals, you are more likely putting on FAT and water rather than muscle.
1 g carbs = 4 kcals
1 g protein = 4 kcals
1 g fat = 9 kcals
After sorting out your daily intake, you have to work out the percentage of each of the macronutrients:
Carbohydrate Definitions:
Very High carbs = 65-70% +
High carbs = 55-60 %
Moderate carbs = 40-50 %
Low carbs = 25-30%
Very low carb (ketogenic) = 5-15 % or 30- 70 grams carbs per day
Protein Definitions
Very high protein = 41-50 % +
High protein = 31-40 %
Moderate protein = 25-30 %
Low Protein = 15-24%
Very low protein = less than 15%
Fat definitions
Very high fat = 40% +
High fat = 30-39%
Moderate fat = 20 -29%
Low fat = 10-19 %
Very low fat = less than 10%
Definitions for macronutrient percentages taken from Burn the Fat Feed the Muscle by Tom Venuto
To calculate your BMR based on your total body weight (Harris-Benedict Formula)
BMR= basal metabolic rate
BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)
BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)
To calculate your BMR based on lean body weight (Katch-McArdle Formula)
BMR (both sexes) = 370 + (21.6 x lean mass in kg)
THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.
NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!
To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day
To lose weight/fat, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements
To put on weight/muscle, you need more calories than your basic daily needs so ADD about 10-20% to your total calorie daily requirements.
If you change your calorie intake too drastically, your body may not do what you want it to do.
'Starvation' diets (very low calorie) only work on about 5% of the population, and too low calories or rapid 'weight' loss will probably be muscle and water, rather than the fat you want.
Similarily if you go from a 2500 kcal/day average to 4000 kcals, you are more likely putting on FAT and water rather than muscle.
1 g carbs = 4 kcals
1 g protein = 4 kcals
1 g fat = 9 kcals
After sorting out your daily intake, you have to work out the percentage of each of the macronutrients:
Carbohydrate Definitions:
Very High carbs = 65-70% +
High carbs = 55-60 %
Moderate carbs = 40-50 %
Low carbs = 25-30%
Very low carb (ketogenic) = 5-15 % or 30- 70 grams carbs per day
Protein Definitions
Very high protein = 41-50 % +
High protein = 31-40 %
Moderate protein = 25-30 %
Low Protein = 15-24%
Very low protein = less than 15%
Fat definitions
Very high fat = 40% +
High fat = 30-39%
Moderate fat = 20 -29%
Low fat = 10-19 %
Very low fat = less than 10%
Definitions for macronutrient percentages taken from Burn the Fat Feed the Muscle by Tom Venuto
via World Class Bodybuilding Forum http://www.worldclassbodybuilding.com/forums/f418/how-to-calculate-your-caloric-needs-in-your-diet-134049/
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