10/22/2015

Weight
Body Fat
Lean Body Weight

72 (158lb)
20%
49.7

Macronutrient Needs
Protein
Fat
Carbs
Total Calories need
To Lose Weight

129.6 gram
89.46 gram
252 gram

158

2331.54
2098.386

Estimating Requirements
The simplest method is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically:
- 26 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [12.0-14 kcal/pound]
- 31 to 37 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [14-16 kcal/ pound]
- 38 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].
For those involved in HEAVY training (eg: athletes) - the demand is greater:
- 41 to 50 kcals/kg/day for those involved in moderate to heavy training (for example: 15-20 hrs/ week training) [18.5-22 kcal/ pound]
- 50 or above kcals/kg/day for those involved in heavy to extreme training [> 22 kcal/ pound]

There are then a number of other formula which calculate BMR. This means it calculates what you need should you be in a coma.

1/ Harris-Benedict formula: Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Not
MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a
MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your b
BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

As these are only BMR calculations To convert BMR to a TOTAL requirement you need to multiply the result of your BMR by an 'activity
The Activity Factor is the

TOTAL cost of living, NOT JUST YOUR TRAINING. Think about it - if yo

Average activity variables are:

1.2 = Sedentary (Desk job, and Little Formal Exercise)
1.3-1.4 = Lightly Active (Light daily activity AND light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately daily Activity & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise 6-7 days a week)
1.9-2.2 = Extremely Active (Athlete in ENDURANCE training or VERY HARD physical job)

How Accurate are they?: They give rough ball-park figures and are still 'guesstimations'. So the aim is to use these as 'rough figures', m

Using the Above to Recalculate Based on Goals

You then need to DECREASE or INCREASE intake based on your goals (eg: lose or gain mass). It is not recommended to use a 'generic calo
- To ADD weight: ADD 10-20% calories to the total above
- To LOSE weight: SUBTRACT 10-20% calories from the total above
Then monitor your results and adjust as required.

Macronutrient Needs

Once you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is M

So to try to make it as simple as possible:

1. Protein: Protein intake is a bit of a controversial issue in nutrition. The general recommendations given in the 'bodybuilding' area are ne

The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following prot
STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)

BUT researchers also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb
Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with
One should also note that ADEQUATE v's OPTIMAL is not discussed when it comes to hypertrophy v's performance.
And lastly - you need to consider thermogenics/ satiety/ and personal preference.

So - General 'bodybuilding' guidelines for protein would be as follows:

- Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)
- Very Low bodyfat or Very Low Calorie or High training load = 2.4 - 3g per kg TOTAL weight (1.1-1.35g per pound)
- High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)

Anecdotally, as most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. UNLESS you have me

2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to ma
Average or low bodyfat: 1 - 2g fat/ kg body weight [between 0.40 - 1g total weight/ pounds]
High bodyfat: 1-2g fat/ Kg LEAN weight [between 0.4 - 1g LEAN weight/ pounds]
Low calorie dieting - you can decrease further, but as a minimum, I would not suggest LESS than about 0.30g/ pound.
Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...

3. Carbs: For carbs there are no specific 'requirements' for your body so - but carbs are important for athletes, ACTIVE individuals, or thos
Moderately active: 4.5 - 6.5 g/ kg (about 2 - 3g/ pound)
High active: 6.5 - 8.5 g/ kg (about 3 - 4g/ pound)
INTENSE activity: + 8.5g / kg (more than 4g/ pound)

For 'others' - simply carbohydrate intakes via the calories left over from fats/ protein:
carb cals = Total cal needs - ([protein grams above x 4] + [fat grams above x 9])
carb grams = (above cals)/ 4

12.0-14 kcal/pound]

estyles [14-16 kcal/ pound]

ing) [18.5-22 kcal/ pound]

uld you be in a coma.

MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!

sideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.

have a good estimate of your bodyfat %.

ult of your BMR by an 'activity variable' to give TEE.

NING. Think about it - if you train 1 hr a day - WHAT ARE YOU DOING THE OTHER 23 HRS?! So MORE important than training -- it includes work, life

use these as 'rough figures', monitor your weight/ measurements for 2-4 weeks, & IF your weight is stable/ measurements are stable, you have likely fou

mmended to use a 'generic calorie amounts' (eg: 500 cals/ day). Instead this should be calculated on a % of your maintenance. Why? The effect of differ

is is one of the areas that is MOST often confused butThis should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') You

the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
and CARBS the following protein intakes are sufficient:

orie intakes, or LOWER carb intakes.

l stressors associated with high volume or intense training.

ertrophy. UNLESS you have medical reasons for lower protein, or unless guided to use the GENERAL sports nutrition guidelines, I would suggest the BOD

un your body NEEDS fat to maintain health, satiety, and sanity. Additionally - any form of high intensity training will benefit from a 'fat buffer' in your die

ED in your total fat intake)...

es, ACTIVE individuals, or those trying to GAIN MASS. [carbs help with workout intensity, health, & satiety (+ sanity)]. This means if you are an athlete

OID IT, DON'T USE IT!

THE OVERWEIGHT.

n training -- it includes work, life activities, training/sport & the TEF of ~15% (an average mixed diet).

nts are stable, you have likely found maintenance.

enance. Why? The effect of different calorie amounts is going to be markedly different based on someones size/ total calorie intake. For example - subtr

g: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT QUANTITY per MASS.

delines, I would suggest the BODYBUILDING values.

efit from a 'fat buffer' in your diet - which controls free radical damage & inflammation. General guides:

This means if you are an athlete involved in a good volume of training I would suggest you CALCULATE a requirement for carbs as a PRIORITY - then go

alorie intake. For example - subtracting 500 cals/ day from a 1500 total intake is 1/3rd of the total cals, where 500 cals/ day from 3000 total intake is on

TY per MASS.

or carbs as a PRIORITY - then go back and calculate protein / fat:

/ day from 3000 total intake is only 1/6th of the total. The results will therefore be markedly different on an individuals energy level & weight loss. Gener

energy level & weight loss. Generally:

Weight in pound
Calories

158.733
2098
protein
1g/pound
158g

Total Calories

fat
0.4g/pound
63g
632

carb
total calories/4
224.75
567
899

2098

QUANTITY CALORIES (KCAL) PROTEIN (GRAM) CARBS (GRAM) FAT (GRAM)

Breakfast
oat meal
Orange Juice
Soy Milk
Banana
Whole Egg
Peanuts
Fish Oil
Water

Lunch
White rice
Red bell peppers
Chicken Breast
Banana
Water

Dinner
White rice
Grilled Fish/seafood
Apple

50g
100ml
200ml
236g
1
handful
10ml
1L

1 bowl
120g
100g
118g
1L

Total Calories

8
0.7
6.8
2.6
6
5
0
-

33
11
3
54
0.6
5
4
-

3.5
0.2
2.8
0.8
5
10
4
-

778.4

29.1

110.6

26.3

200
37
160
105

4.6
1.2
31
1.3

44.2
7
0
27

0.6
0.4
4
0.4

502

38.1

78.2

5.4

200
218
95
513

4.6
45
0.5
50.1

44.2
0.5
25
69.7

0.6
2.3
0.3
3.2

1793.4

117.3

258.5

34.9

1 bowl
200g
1

Total
Macro Calculation
17/12/12015
Weight in pound
Calories

194
62
64.4
210
78
125
45

158.733
2098

2098

protein
1g/pound
158g
632

carb
total calories/4
224.75
899

fat
0.4g/pound
63g
567

Thi gian
Thc phm
Protein
Ba sng (Ba chnh 1)
6h00 AM
300g cm trng
6
6h00 AM
200g lng trng trng
22
200ml sa ti khng
6h00 AM
6
ng
Ba ph 1
9h00 AM
200g chui gi
2
9h00 AM
100g c ng hp
26
Ba chnh 2
12h00 PM
200g cm trng
4
12h00 PM
100g c g hp
31
Ba ph 2
2h00 PM
200g chui gi
2
2h30 PM
3 vin amino 6000
3
3h00 PM -4h00PM l thi gian tp
3h00 PM
Ung 1.5-2l nc lc
0
4h00PM Tp xong - Thi gian vng phc hi c
4h00 PM
3 vin amino 6000
3
4h15 PM
300g chui gi
3
4h15 PM
200g lng trng trng
22
200ml sa ti khng
4h30 PM
6
ng
Ba chnh 3
7h00 PM
300g cm trng
6
7h00 PM
100g c g hp
31
200ml sa ti khng
7h00 AM
6
ng
Ba ph 3 (trc khi ng)
10h00 PM
200g lng trng trng
22
Tng s
201
804

Carb

Fat Calories

63
2

0
0

276
96

10

118

46
0

0
1

192
113

42
0

0
4

184
160

46
0

0
0

192
12

0
69
2

0
0
0

12
288
96

10

118

63
0

0
4

276
160

10

118

2
365

0
27

96
2507

490

1460 243

Tng 1
Ng cc: bao gm go nu/go lc, la m (dng lm bnh m), ng, yn mch, la mch, kiu mch, la mch en. Lu : Go trng,
Du thc vt: bao gm du liu, du ci du, nc tng, du ng, du hng dng, du u phng v cc loi du thc vt khc.
Tng 2
Rau xanh: cc loi (n tht nhiu).

Hoa qu: 2-3 ln / ngy

Tng 3
Cc loi ht, rau u (hng dng, ...): 1-3 ln / ngy
Tng 4
C, gia cm, trng: 0-2 ln/ ngy.
Tng 5
Sa hoc cc sn phm h tr can xi: 1-2 ln / ngy. Thm multivitamin nu c iu kin.
Tng 6: n t hoc khng n
Cc loi tht , b.
Go trng, bnh m trng, m trng, cc sn phm khoai ty, soda v ngt.

Eat this ... (lower-potassium foods)

Rather than ...

(higherpotassium
foods)

Eat this ...

Rather than ...
(lower(higherphosphorous phosphorous
foods)
foods)

Apples, cranberries, grapes,

pineapples and strawberries

Avocados,
bananas, melons,
oranges, prunes
and raisins

Italian, French
or sourdough
bread

Whole-grain
bread

Cauliflower, onions, peppers,

radishes, summer and zucchini
squash, lettuce

Artichokes, kale,
plantains,
spinach, potatoes
and tomatoes

Corn or rice
cereals and
cream of
wheat

Bran cereals
and oatmeal

Pita, tortillas and white breads

Bran products
and granola

Unsalted
popcorn

Nuts and
sunflower
seeds

Beef and chicken, white rice

Beans (baked,
black, pinto, etc.),
brown or wild rice

Some lightcolored sodas

and lemonade

Dark-colored
colas

a mch en. Lu : Go trng, khoai ty khng nm trong danh sch ny, chng nm trong tng cui cng, thuc nhm khng nn n.

cc loi du thc vt khc.

hm khng nn n.