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Caloric Intake Calculations

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jazzyjeff
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2005/08/02 02:25:38 (permalink)
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Caloric Intake Calculations

This post is related to my "Not Losing Weight" posted on this forum.

Below are the 8 step calculation you use to find out what your daily caloric intake should be if you want to lose fat. These calculations are taken from Anita Beans' The Complete Guide To Sports Nutrition book. (Sorry girls the figures below are for men).

Step 1 - Calculate Your RMR

RMR = Weight in KG x 17.5 (aged 10 to 18) + 651
or 15.3 (aged 19 to 30) + 679
or 11.6 (aged 31 to 60) + 879

i.e (100Kg x 11.6) + 879

= 1160 + 879

RMR = 2039 cals


Step 2 - Calculate your Daily Energy Expenditure

RMR x 1.4 (if you are in a seated or standing position throughout the day)
RMR x 1.7 (if you are moderately active during the day)
RMR x 2.0 (if you are physically active during the day)

i.e (from above)

2039 x 1.4

= 2854 cals

Step 3 - Calculate Number of Calories expended During Exercise

It is preferable to use a guide to find calories burned during exercise, for example, fast Swimmming expends 630 cals per hour.
You should total up all your cardio work and Weight training work throughout the week and divide the number by 7 to attain a daily average:

i.e

Swimming Fast = 630 x 5(times a week) = 3150 cals
Weight Training = 360 x 4(times a week) = 1440 cals

Total weekly = 4590 cals

Total Daily = 4590 / 7(days a week) = 655 cals approx


Step 4 - Add Figures From Steps 2 and 3

This gives you the total number of calories you need to maintain your body weight:

i.e (from above)

2854 + 655

Maintenance calorie intake = 3509 cals daily


Step 5 - Reduce Calorie Intake By 15%

Multiply figure in step 4 by 0.85(85%) - This should allow you to lose approx 0.5Kg to 1Kg of Fat per week

New Total Daily Caloric Intake = 3509 x 0.85

= 2983 cals

Step 6 - Calculate Your Carbohydrate Needs

Multiply the the figure in step 5 by 0.6 (60%) then divide by four to give you Carbohydrate in grams:

Carb Intake in Grams = Daily Caloric Intake (step 5 above) x 60% / 4

i.e

= 2983 x 0.6 / 4

Carb Intake in Grams = 447 grams approx



Step 7 - Calculate Your Protein Needs


Protein Intake in Grams = Body Weight(Kg) x 1.5

Protein Intake as a % = (g Protein x 4) / (Daily Caloric Intake From Step 5) x 100

i.e

Protein Intake in Grams = 100 x 1.6 = 160g

Protein Intake as a % = (160 x 4) / 2983 x 100

= 21% approx


Step 8 - Calculate Your Fat Needs

It is simply whats left over from the above two calculations:

Fat Intake as a % = 100% - 60% - 21%

= 19%

Fat Intake in Grams = Daily Caloric Intake (step 5 above) x % (Fat calculated above) / 9 (Each gram of Fat has 9 cals)

= (2983 x 19%) / 9


Fat Intake in Grams = (2983 x 0.19) / 9 = 63g

All the above calculation from:

Bean, Anita (2003) "The complete Guide To Sports Nutrition" 4th ed, A & C Black Publishers, London

All that is left to do now is to work out what you are eating now and make the adjustments that correlate to the info in the above calculations.

Some of things that confuse me are:

a) The concensus on this forum seems to be a 40/40/20 split for Carb/Protein/Fat consumption. Anita makes a strong argument backed up by Scientific research for using the 60/20/20 route.

b) Again the concensus on this forum is that one should consume 1 to 1.5 grams of Protein per pound of Body weight as opposed to per KG of Body Weight.

Perhaps I have misunderstood certain things, or have misread them - for this I apologize.
I was wondering what you guys think????
#1

4 Replies Related Threads

    ToxicToffee
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    RE: Caloric Intake Calculations 2005/08/02 07:23:43 (permalink)
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    i will leave you to the numbers mate
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    mad_cereal_lover
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    RE: Caloric Intake Calculations 2005/08/02 07:39:32 (permalink)
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    Some of things that confuse me are:

    a) The concensus on this forum seems to be a 40/40/20 split for Carb/Protein/Fat consumption. Anita makes a strong argument backed up by Scientific research for using the 60/20/20 route.

    b) Again the concensus on this forum is that one should consume 1 to 1.5 grams of Protein per pound of Body weight as opposed to per KG of Body Weight.

    Perhaps I have misunderstood certain things, or have misread them - for this I apologize.
    I was wondering what you guys think????


    Hi mate,

    Firstly, you can't generalise everyone with forumulas etc, as everyone differs in their RMR and what they primarily burn for energy, and what their fat burning zone is etc, etc. Do determine things like this, you need an origin test, which is specific to YOU, and not an average formula (see my signature for origin test link).

    As for questions a) and b), firstly I highly doubt that the author is coming from a bodybuilding/weigh training/lifting point of view/approach. It is rather highly more likely that she is coming from a typical 'sports nutrition' level, where for those needs, carbs do need ot be much higher perhaps. You have to understand that nutrition is dependant on one's situation, one's genetics to a certain degree, and one's goals. The goal of certain athletes is not to get huge in terms of muscle mass. The goal of a bodybuilder is more directed towards putting on muscle mass. With this is mind, the 40/40/20 split makes more scientific sense, but, bear in mind that everyone again is different and even that ration (although a good starting point) will need potimisation and tweaking for desired goals. For the novice bodybuilder, 1.5g of protein per lb of bodyweight is a good starting point, which can be further optimised.

    Hope this helps.

    mcl
    #3
    wiffers
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    RE: Caloric Intake Calculations 2005/08/02 10:32:43 (permalink)
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    I took a guess at mine being 2500. Then ate accordingly ... and watched what heppened to my body.

    If fat is coming off fast enough eat less, if muscle isn't going on fast enough, eat more.

    Even if you get it done properly, you're still bound to fluctuate with different daily activities, food and the like.

    I think what most people (inc ToxicToffee) say is you need to monitor and adjust ... seems to work as well. YOU know if you're hungry, if you're feeling fat, if you're not eating enough. And your body tells you when you're down on carbs etc by lack of energy or strong cravings,

    NO formula is going to work mate

    Raw dead Lift 320kg
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    :o)
    #4
    jazzyjeff
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    RE: Caloric Intake Calculations 2005/08/02 12:08:35 (permalink)
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    Mad_Cereal_Lover - I am neither speaking in favour nor against the formula I posted. It was in response to a question a board member asked me in terms of Cals in and Cals out in my original "Not Losing Weight" post on this forum. When asked a question like this people like me are left scratching our heads and looking for solutions and answers. If it sounded as though I was preaching that this is the way to go I am sorry. That was not my intention.

    I am not experienced in counting Calories or how much I should take or how I should re-adjust if results are not being met. I am merely stating that the formulas given in Anita Beans book give a general indication as to how to work them out.

    In terms of Anita Bean - the book itself was recommended to me by someone on this forum. Anita Bean is a former competitive bodybuilder and has featured on many TV programmes. This in itself does not mean what she says is gospel, however, her book relies heavily on the formulas given by Chris Aceto in his book "Everything You need to Know about Fat Loss". In fact they are almost the same and Chris Aceto is renowned in bodybuilding circles on his views on diet and nutrition.

    I think this highlights the dilemma most people like me face when dieting and weight lifting. There is no 100% solid solutions, people like me have to therefore rely heavily on advice given by others who have more experience. I cannot ignore what people like Chris Aceto or Anita Bean have to say, neither do I have to agree with them 100%. It all gets abit confusing and frustrating in the end, especially when things are not going to plan.

    The Origin Fitness test may well be the answer for me but I am not sure where I can do this. I live in th West Yorks area??
    #5
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