Post by carclar on Jan 20, 2012 21:18:21 GMT
I am aware that there are numerous methods of carrying out this exercise and they all have their advantages and dis-advantages, but here is one example that I use.
STEP 1 Calculate your resting metabolic rate (RMR) either stand on your fancy scales at home and it does all the work for you or use the formula below
AGE Male Female
10-18 Your growing, eat
18-30 (bodyweight kg * 15.3)+679 (bodyweight kg14.7)+496
31-60 (bodyweight kg* 11.6)+879 (bodyweight kg*8.7)+829
STEP 2 Calculate you daily energy needs
If you are mostly sedentary (desk job) multiply your RMR by 1.4
If moderately active (regular brisk walk etc) RMR by 1.7
If you are very active (generally physically active) RMR by 2.0
STEP 3 Estimate no. of calories expended during exercise.
It is best to calculate your weeks running and divide by 7 to get a daily average. I go with 100kcals per mile of running, this will differ depending on your speed and weight.
STEP 4 ADD figures from step 2 + 3
This is the number of calories you need to maintain your body weight. Use this figure as your maintanance intake.
STEP 5 Reduce your Calorie intake by 15% to lose fat or Increase it by 20% to gain mass (you wanna gain mass not fat)
STEP 6 Calculate your carb needs (60%)
Multiply figure from STEP 5 (yes your new calorie level) then divide by 4 to calculate your carb intake in grams. (1g or carb = 4kcal)
Step 7 Calculate your protein needs (1.6g per kg bedyweight per day)
Multiply your weight in kg * 1.6 to give your daily protein intake in grams.
To calc. protein intake as as % of total kcals, multiply the no. of grams of protein by 4, divide by total kcals as calc. in STEP 5, then multiply by 100. ( for me this is too low, I tend to consume 2g of protein for every kg in body weight)
STEP 8 Calculate your fat needs
Your fat intake as a % of total Kcals is the balance left over once you have calc. the carb and protein percentages ie 100% - Carb % - Protein % = Fat %
Then to calc your fat intake in grams, multiply the figure from step 5 by % fat and divide by 9 (9 kcals in 1g fat)
And thats it
C
STEP 1 Calculate your resting metabolic rate (RMR) either stand on your fancy scales at home and it does all the work for you or use the formula below
AGE Male Female
10-18 Your growing, eat
18-30 (bodyweight kg * 15.3)+679 (bodyweight kg14.7)+496
31-60 (bodyweight kg* 11.6)+879 (bodyweight kg*8.7)+829
STEP 2 Calculate you daily energy needs
If you are mostly sedentary (desk job) multiply your RMR by 1.4
If moderately active (regular brisk walk etc) RMR by 1.7
If you are very active (generally physically active) RMR by 2.0
STEP 3 Estimate no. of calories expended during exercise.
It is best to calculate your weeks running and divide by 7 to get a daily average. I go with 100kcals per mile of running, this will differ depending on your speed and weight.
STEP 4 ADD figures from step 2 + 3
This is the number of calories you need to maintain your body weight. Use this figure as your maintanance intake.
STEP 5 Reduce your Calorie intake by 15% to lose fat or Increase it by 20% to gain mass (you wanna gain mass not fat)
STEP 6 Calculate your carb needs (60%)
Multiply figure from STEP 5 (yes your new calorie level) then divide by 4 to calculate your carb intake in grams. (1g or carb = 4kcal)
Step 7 Calculate your protein needs (1.6g per kg bedyweight per day)
Multiply your weight in kg * 1.6 to give your daily protein intake in grams.
To calc. protein intake as as % of total kcals, multiply the no. of grams of protein by 4, divide by total kcals as calc. in STEP 5, then multiply by 100. ( for me this is too low, I tend to consume 2g of protein for every kg in body weight)
STEP 8 Calculate your fat needs
Your fat intake as a % of total Kcals is the balance left over once you have calc. the carb and protein percentages ie 100% - Carb % - Protein % = Fat %
Then to calc your fat intake in grams, multiply the figure from step 5 by % fat and divide by 9 (9 kcals in 1g fat)
And thats it
C