NUTRITION BASICS
How do you calculate your daily energy requirements in calories?
Basic energy requirements (BER) includes your basal metabolic rate (BMR) + extra energy requirements (EER).
To calculate BMR:
For every Kg of body weight 1.3 Calories is required every hour.
1.3 x 24 x bodyweight KG = BMR
(e.g A person weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 Calories/day to maintain their current weight.)
To calculate EER:
For each hours training you require an additional 8.5 Calories for each Kg of body weight.
8.5 x training hours x bodyweight KG = EER
(e.g. For a two hour training session our 50Kg person would require 8.5 × 2hrs × 50Kg = 850 calories extra.)
BMR + EER = BER
Basic energy requirements MAINTAIN your current weight.
Calculate Daily Calorie Deficit For Fat Loss
The following are guidelines and tips to get your nutrition plan assembled for effective fat reduction to improve your PWR (power to weight ratio).
Determine your total caloric intake for (fat) mass reduction
Method one: multiply your weight in pounds by 11 and 12 and subtract 300 to 500 calories to obtain goal daily calorie intake range to promote healthy weight loss.
Example: 200 lbs times 11 (= 2200) minus 500 = 1700 200 lbs times 12 (= 2400) minus 500 = 1900 Calorie range = 1700 to 1900 calories
Method two: Reduce your BER figure by 10 – 20%
Both of these methods introduce a calorie deficit of up to 3000-4000 calories per week to lose between 1-2 lbs of weight. Should your activity level increase, you create a larger calories deficit. Adjust energy intake accordingly to avoid fatigue or excessive hunger.
Calories = Energy/Fuel
Like fuel for a car, the energy we need has to be blended. The blend that most people require is as follows:
40 – 70% Carbohydrates (sugar, sweets, bread, cakes)
15 – 25% Fats (dairy products, oil)
15 – 40% Protein (eggs, milk, meat, poultry, fish)
The energy yield per gram is as follows: Carbohydrate – 4 Calories, Fats – 9 Calories and Protein – 4 Calories.
What does a 50 kg athlete require in terms of carbohydrates, fats and protein?
Carbohydrates – 57% of 2410 = 1374 Calories – at 4 Calories/gram = 1374 ÷ 4 = 343 grams
Fats – 30% of 2410 = 723 Calories – at 9 Calories/gram = 723 ÷ 9 = 80 grams
Protein – 13% of 2410 = 313 Calories – at 4 Calories/gram = 313 ÷ 4 = 78 grams
Our 50kg athlete requires 343 grams of Carbohydrates, 80 grams of Fat and 78 grams of Protein
Consider these easy ways to cut calories
Keep a food record (for at least 3 days) to evaluate and monitor your current eating habits. Calculate your average daily calorie intake. It is a very effective self-monitoring tool. It will identify hidden calorie sources; it is a remedy for “food amnesia”!
Limit animal protein (beef, pork, poultry and seafood) to 8 ounces or less daily. Reduce or use very small amounts of added fats like cooking oils spreads and dressings. Drink zero calorie or low calorie beverages (water, diet drinks)
Eat three meals with one or two snacks daily. Spread your calories throughout the day. Your body operates best when it has a steady supply of fuel. Let fruits and vegetables dominate your plate. Choose mainly whole grain starches; avoid processed grains (sugar, white flour).
Consider taking a standard multivitamin
Meeting vitamin and mineral needs while following a calorie-controlled eating plan coupled with exercise should be easy if you are eating responsibly. A standard multivitamin will help you meet your daily vitamin and mineral needs if you feel unable to do this.
Maintain good hydration
Aim for 2-3 liters water daily. Carry a water bottle and drink from it throughout the day. Avoid alcohol and caffeine.
Stay focused during the holidays
Limit or avoid alcoholic beverages (they’re high in calories!) Avoid being too restrictive yet regulate your food portions.
Monitor your weight and body composition
Take measurements and trend these parameters over time.
Get most of your fats from EFA’s. Flax powder or cold pressed oil is an excellent source of EFA’s. Walnuts also have high levels of omega 6 & 9. These essential fatty acids are not manufactured by our own body’s therefore we must make sure we intake adequate amounts. EFA’s have been shown to improve muscle repair, aid anti-inflammatory response and also fats help aid satiety by slowing down gastric emptying. Limiting fats to lower than 20% will only leave you depleted, hungry and grumpy so don’t avoid them completly, just get them from intelligent sources.