2 Estimating Caloric intake A good way of looking for the amount of calories you would need in a day can be estimated with basal metabolic rates (BMR)A BMR measures the number of calories burned in a day through normal bodily activities (breathing, blinking, etc)An individual’s BMR varies based on age, sex, and size. Also effecting BMR can be a low calorie diet (decreases BMR)Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )Women: BMR = ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
3 Estimating Caloric Intake Activity level is the next most important thing in determining our daily caloric needsLarger athletes doing the same activities as smaller athletes would burn more caloriesA good estimate of caloric needs could also include the Harris Benedict Formula that includes activity levelsEg. A 5’10”, 180 lbs, 18 year old athlete has a BMR of almost 2000 Cal per dayIf you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2If you are lightly active (light exercise/sports 1-3 days/week) : Calorie- Calculation = BMR x 1.375If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55If you are very active (hard exercise/sports 6-7 days a week) : Calorie- Calculation = BMR x 1.725If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
4 Estimating Caloric Intake Using the above example, if this athlete only physical activity was Strength class, then he would multiply his BMR (2000 Cal)x1.55 for a total caloric need of 3100 CalIf this athlete wants to lose weight, this number of calories should be decrease slightly to allow for calorie deficiency in the body, thereby burning fat (and possibly muscle) Aim for about maximum 1% loss per week to minimize muscle and nutrient loss Cal is ~ 1 lb of fat loss, therefore a deficit of 500Cal/day will result in a 1lb reduction in body weightFoods for this diet should be nutrient rich (apple not apple pie),with mostly low energy density foods (fruits and vegetables) that per volume contain less calories
5 Gaining WeightIf an athlete wants to gain weight, they should increase the number of calories. About 2500 Cal increase adds 1lb of body weight, therefore, in a day add 350 – 700 Cal to add 1-2 lbs/weekIn both gaining and losing weight, you should be eating at least 5 meals per day. This keeps the metabolism high and also allows for more opportunities to consume calories.
6 Now that I know the # of calories Once you have a caloric estimate for yourself for each day based on your weight gain/loss/maintenance, divide this by the number of meals you are going to eat in the day. Eg Cal/5 meals per day = 700 Cal/MealDetermine the percentage of protein/Carb/Fats you are going to be eating and use this as a measurement for each meal (or for the whole day)Eg. 20% protein, 20% Fat, 60% Carbs diet= 140(700)Cal protein, 140(700) Cal Fat, 420(2100) Carbs= 35(175)g Protein, 15.5(78)g Fat, 105(525) g Carbs.Now use resources at your disposal to play around with mixing food to accommodate these numbers.
7 Other ConsiderationBe sure to include highly nutritious foods, sugary foods and drinks (including juice) may not be the best source of caloriesDrink sufficient amounts of water. Sports drinks are also great but only really necessary when sweating a lot.Plan meals carefully around exercise, taking in something before exercise so as to be comfortable, take in protein, maybe fat, and high glycemic carbs after workout