As we all know, diet is a very vital part of your fitness regime. Many people think of dieting and say, START STARVING or I’LL SKIP MY LUNCH FROM NOW ON. In an actual fact, that is a very wrong way of going about it. You need to give your body enough calories to keep your energy levels high for your workouts. If you don’t eat enough, you will probably stop in your workouts way before you should.
Today, I intend to show you how you can:
- - Calculate the amount of calories you need to ensure your body runs efficiently
- - Calculate how many calories you need in one day
- - How many grams of each macronutrient do you need
- - What to eat and how to eat it.
Things you will need.
- Microsoft Excel (or any spreadsheet tool) or Fatless Formula calorie intake calculator
Start off with calculating your Basel Metabolic Rate (BMR) – i.e. the calories you require just to keep you systems going.
Option 1: Use the following formulas
Option 2: Use the calorie intake calculator in the right hand bar.
English BMR Formula |
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) |
Metric BMR Formula |
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years ) |
Now calculate your TDEE (Total Daily Energy Expenditure).
Option 1: Use the following factors
Option 2: Use the calorie intake calculator in the right hand bar.
Sedentary - BMR x 1.2 (little exercise)
Lightly active - BMR x 1.375 (light exercise)
Moderately active - BMR x 1.55 (moderate exercise)
Very active - BMR x 1.725 (hard exercise)
Extremely active - BMR x 1.9 (hard exercise daily)
Now you have the amount of calories that you need on a daily basis.
There are different schools of thought about what ratio your macronutrients should be. Some day 60/30/10, then you also see a 40/40/20 and there is also a 20/30/50 – (Carbs/Proteins/Fats).
Quick tip: If you want to gain muscle then 60/30/10 is great. If you want to get fit then 40/40/20 will do very well and if you want to lower fat with very little exercise then 20/30/50 is fine. Mind you, don’t do the 20/30/50 for long, it might be damaging.
Once you decide which one you want to go for, distribute your calories over the three macronutrients.
Carbs – 60%
Protein – 30%
Fats – 10%
If your TDEE is 2000 calories, then here you what you should get
Carbs – 1200 calories
Proteins – 600 calories
Fats – 200 calories
Now divide the carbs and proteins by 4 and the fats by 9, which will give us
Carbs – 300 grams
Proteins – 150 grams
Fats – 22 grams
This is how many grams of each you require every day. Now create a plan with 5 – 6 meals in the day. Take most of your carbs in your breakfast and around your workout. Protein should be equally distributed throughout the day. The fats should also be distributed, but avoid them right after your workout. Try to choose healthy carbs (Low GI, complex and non-simple carbohydrates). Go to Calorie Count read about your food choices.
There’s not much too it. Oh and consult a doctor before you have some health issues.
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