How much Carbohydrates, Proteins & Fats Do I need?

STEP ONE CALCULATION OF YOUR DAILY CALORIES PER DAY

STEP ONE- BMR CALCULATION ( Calories / day to maintain your weight)

The Katch-McArdle Formula (BMR) = Calories per day required to maintain your weight

BMR= 370 + ( 21.5 X LBM) , where LBM is the lean body mass in kg [1]

  • Lean Body Mass = Weight -Weight of Body Fat
  • Weight of Body Fat= Weight X % Body Fat

Example :

  • Woman Age: 55 years old weight
  • Weight:130lbs ( 59kg)
  • Height: 5 feet 6 inches ( 168 cm)
  • Body Fat Percentage 30%  
  • Weight of  Body Fat = 59 X.3=17.7
  • LBM=59-17.7=41.3
  • BMR= 1263 kcal per day

STEP 2 EXERCISE FACTOR

Exercise will increase your caloric requirements.   Just multiply your BMR by the factor that relates to your exercise history over the last 4 weeks and that you will maintain on this program.

The following table enables calculation of an individuals recommended daily calorie intake to maintain current weight:

Little to no exercise Daily calories needed= BMR x 1.2
Light exercise (1-3 days per week) Daily calories needed= BMR x 1.375
Moderate exercise (3-5 days per week) Daily calories needed= BMR x 1.55
Heavy exercise (6-7 days per week) Daily calories needed= BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily calories needed= BMR x 1.9

Example :

Woman above with very heavy exercise:

BMR=1263 X 1.9= 2400 calories a day to maintain her weight.

STEP 3 CALCULATION FOR WEIGHT LOSS

There are 3500 calories in 1lb (0,45kg) of body fat.

Reduce calories by 500/ day and result  of weight loss will be 1 lb per week

Reduce calories by 1000 / day and result of weight loss will be 2 lb per week

Example:

Woman above

2400 calories/ day-500=1900 calories / day to create a weight loss of 1 lb per week

2400 calories / day – 1000= 1400 calories / day to  create a weight loss of 2 lbs per week

SETP TWO CALCULATION OF MACRONUTRIENTS  ( Proteins, Carbs and Fats PER DAY)

Depending on which program is right for you your macronutrients : carbohydrates, protein and fat will be calculated accordingly.

METHOD ONE AUTOMATIC CALCULATION

http://www.superskinnyme.com/macronutrient_calculator.html

METHOD TWO DIRECT CALCUATION

  • MACRONUTRIENT PROFILE ONE  40% CCHO, 40% PROTEIN, 20% FAT
  • MACRONUTRIENT PROFILE THREE THE ZONE 40% CCHO, 30% PROTEIN, 30% FAT

Macronutrient profile one Example

1400 cals/ day 40% Carbs and Protein , 20% Fat= 560 cals/ day of Carbs and Proteins and 280 cals from fat

Conversion to Grams

Protein g/ day =calories/ day of protein/4

Carbohydrates g/day= calories of carbohydrate/ day/4

Fat g / day = calories of fat/ day /9

140g protein

140g carbohydrates

31g fat