Confused about how much constitutes a serving? Find out the recommended sizes by following the link below.
All this carb talk have you confused? Get the low down on what to eat and what not to eat.
Ever wonder how many calories you should take in daily? Or how much protein you should consume? Follow these simple guidelines.How to find Daily Calorie Intake
1. Multiply your weight x 12 calories = this gives you resting metabolic rate (or the number of calories you need to sustain life functions)
Example: If I weigh 200lbs x 12 calories = 2400 calories
2. Determine how many calories you need for your workout. If you lift for 1 hour you’ll need 1.9 calories/lb of body weight/hour. If you are running you’ll need about 4.2 calories/lb of body weight/hour.
So if I lift for an hour, I’ll take 200lbs x 1.9 cal/hr = 380 calories.
If I run for a half hour, I’ll take 200lbs x 2.1 cal/lb = 420 calories.
3. Next you need to figure out how many calories you need for daily active. You can do this by multiplying your Resting metabolic rate by your activity level. (the calories you figured out above.) Look at the following chart below.
| Activity Level | % Added |
|---|---|
Sedentary (active rest) |
20-40% |
Active |
40-60% |
Very Active |
60-80% |
So if I weigh 200lbs and have a resting metabolic rate of 2400 calories and feel that I have a fairly active day ahead of me. I will probably add about 50% more calories to my diet. Again 2400 calories x 50% more calories = 1200 calories.
4. Finally you just add #1, 2, & 3 up. And that should be your daily caloric intake. 2400 calories + 380+ 420+ 1000 = 3800 calories on that day.
If I am trying to lose weight, and unable to do so, I will just subtract 500 calories from my total.
Protein Intake
Take your weight x .7g to .9g/lb of body weight.
Example: 200lbs x .8g/lb/day = 160g of protein/day
160g of protein/day x 4g/cal = 640 cal/day