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  1. #1
    Tobey is offline Retired IRON CHEF Mod
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    How To Determine Your Daily Caloric Intake

    Ok I have seen in the past alot of post where by people would question just how many calories should I take in. Ratios such as 50% protein.20% carbs ect were posted. Now don't get me wrong, these are valid responses and work very well for someone who has toned and shaped their diet for several years. But excatly how muh is 50%. Exactly. Fiqureing out your caloric intake is a science that any one can master given sufficent pratice. I could work up indivual diets up but to do this requires indepth knowledge about ones training reguime and basic phyisicology makeup.This post is to be used in conjuction with the next post that I will make. There has to be two post due to the words per post limit. Here are some basic questions that when answered properly answer all of your caloric needs. You will need to answer the questions using the two tables in the next post.


    A) Current body weight

    B) Caloric requirement per pound of body weight (use table 6.1)

    C) Typical daily caloric requirement without exercise to maintain body weight (A x B)

    D) Selected physical activity (ex.jogging)*

    E) Number of excerise sessions per week

    F) Duration of excerise session (in minutes)

    G) Total weekly excerise time minutes (E x F)

    H) Average daily excerise time in minutes( G divided 7)

    I) Caloric expenditure per pound per minute. (cal/lb/min) of physical activity ( use table 6.2)

    J) Total calories burned per minute of excerise ( A x I)

    K) Average daily calories burned as a result of the excerise program ( H x J)

    L) Total daily caloric requirement with excerise to maintain body weight ( C + K )

    M) Number of calories to subtract from daily requirement to achieve a negative caloric balance. ( multiply current body weight by 5 )**

    N) Target caloric intake to lose weight ( L - M )


    Note* ( for step D ) If more than 1 physical activity is selected, you will need to estimate the average daily calories burned as a result of each additional activity. ( steps D through K ) and add all of these figgures to L above.

    ** (M) This figure should never be below 1,200 calories for women or 1,500 calories for men.

    Ok listen up cause this is important. Print these questions grab a calculator, then print out my next post on the tables and your own your way. Good luck!
    IC
    Last edited by Tobey; 10-03-2001 at 07:16 PM.

  2. #2
    Big Al's Avatar
    Big Al is offline Retired Moderator
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    Good stuff!

    BA

  3. #3
    Billy Boy's Avatar
    Billy Boy is offline Retired Moderator
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    Good advice bro should help a lot of people out

    Billy

  4. #4
    edraven29 is offline Associate Member
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    Thumbs up thanks tobey this is great now i will get to work

    thanks tobey this is really appreciated, you did one hell of a job.

  5. #5
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    dumbells101 is offline Senior Member
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    Very nice Tobey... just remember again that we need to plan our food according to our needs and that our needs are different throughout the day!

  6. #6
    Tobey is offline Retired IRON CHEF Mod
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    YOu can still plan it out

    Yeah I know what you mean, however , you can still plan out your meals anyay you choose, this just gives you a total caloric intake goal to shoot for.
    IC

  7. #7
    dumbells101's Avatar
    dumbells101 is offline Senior Member
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    True, true. What if I decide that Saturday I'm gonna run a 10 k, perfom 1000 pushups, climb the Matterhorn, Bike 100 miles and finish with a 50 lap swim. How would that change my needs for the day? I mean would I still even have time to eat before I meet with the psyciatrist.

  8. #8
    Tobey is offline Retired IRON CHEF Mod
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    Bump

    I'm bumping this up for Cremator. It should answer your question in your earlier post.
    IC

  9. #9
    MarkyMark's Avatar
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    Well for one thing if your gonna climb the Matterhorn you better have you food for the day prepacked ........

    Good job tobey....

  10. #10
    dumbells101's Avatar
    dumbells101 is offline Senior Member
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    I ALWAYS plan my food and day. There is no other way I'd get anything done. That's what I teach my clients and that's what I live by. Especially when climbing the Matterhorn. LOL

  11. #11
    Tobey is offline Retired IRON CHEF Mod
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    Bump

    I'm bumping this one for Fast Results

  12. #12
    GenuinePL's Avatar
    GenuinePL is offline Senior Member
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    Good suff. BUMP

  13. #13
    Tobey is offline Retired IRON CHEF Mod
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    Bump

    Bump

  14. #14
    Trianon's Avatar
    Trianon is offline Associate Member
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    where are the tables?

  15. #15
    Tobey is offline Retired IRON CHEF Mod
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    Bump
    IC

  16. #16
    rockyII is offline New Member
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    interesting stuff but you forgot to post the tables

  17. #17
    Tobey is offline Retired IRON CHEF Mod
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    Rocky, Rocky, Rocky......
    Due to word limitations that Jason put on post they had to be posted in another thread callled "Tables for determineing your caloric intake Part 2"
    Tobey

  18. #18
    rockyII is offline New Member
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    oops! my bad, my bad!

  19. #19
    superstang is offline New Member
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    bump

  20. #20
    Lavacho's Avatar
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    www.fitday.com .............This will make your life a lot better trust me...all foods tables, charts,....its free!

  21. #21
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