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
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thanks tobey this is great now i will get to work
