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:
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
= 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
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%
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????