Caloric (KCAL) Values Per Gram (G)
Fat = 9 kcal/g
Carbohydrates = 4 kcal/g
Alcohol = 7 kcal/g
Protein = 4 kcal/g
Calories Per Day:
Men: 2,500 calories per day or 2,000 per day to lose 1lb
Women: 2,000 calories per day or 1,500 per day to lose 1lb
Protein Per Day:
0.5-0.7 grams of protein per pound of body fat.
Predicted 1 Repetition Max (1RM)
Pounds Lifted / % 1RM
Example: Individual can perform maximum 10 repetitions (10RM) with 150lbs. What is his predicted 1RM?
10RM / 0.75 = 1RM
150lbs / 0.75 = 200lbs
Total Calories from Fat (FAT CAL) and Percent of Calories from Fat (%FAT)
Step 1: Fat (g) per serving x 9 kcal/g # Servings Per Container = TF
Step 2: [(Fat (g) per serving x 9 kcal/g) / Calories per serving x 100 = %FAT
Example: Calculate total calories from fat and percent of calories from fat in this food label:
Servings per container: 3
Amount per serving:
Total Fat: 4g
*4 g x 9 kcal/g x 3 = 108 kcal
*[(4 g x 9 kcal/g) / 144 kcal) x 100 = 25
Waist-To-Hip Ratio (WHR)
Waist / Hip = WHR
Example: Individual with 36-inch waist and 35-inch hip circumference
36in / 35in = 1.03
Fat Per Day:
Fat provides 9 calories per gram. A person would need 36-62 grams of fat when consuming 1,600 calories per day.
Carbohydrates are very important in your daily diet and especially when working out! Too many carbohydrates can lead to fat gain, whereas too few can make you feel sluggish and fatigued. You have to self adjust until you find the right amount that works best for your body as you’re putting yourself through the stresses of workouts.
If you exercise up to an hour a day, in most cases you won’t need to adjust your carb intake from the normal range, 45 to 60 percent of your total calories that translates to 2.3 g and 3.2 g per pound of body weight. If you notice your body falling behind a little bit on your workout, you need to adjust your carb intake, especially if you’re only working out 2-4 times per week. Keeping a food diary in the beginning can help with this to log what you eat, when you workout, and how you feel afterward.
You definitely need protein when weight lifting; to grow and repair muscle, but carbohydrates are important, too. The carbohydrates that your body doesn’t use for immediate energy automatically get stored as glycogen, which helps to fuel your workouts. Not enough carbs means your glycogen stores empty out which makes your body turn to protein and fat for energy. This is not good because when trying to build muscle you need as much protein to go to your muscle as possible and it can’t if you’re using it for energy. Most weightlifters keep themselves on a normal carb diet, but sometimes with higher amounts of weightlifting, you feel “heavy”, which means you need to increase your carb intake, not by much, but try about 3.6 g.
If you’re an athlete of any kind, carbohydrates fuel your workout. Just training two to four hours a daily increases your need for 3.2g- 4.5g per pound of body weight. During intense training such as a race coming up or a big game your needs can increase so much as to 5.5g of carbs per pound of body weight. If you’re not sure how much you need to increase for your workout try eating small amounts of carbs every hour or so during your workout.
Calculating Amount of Sugar on Food Labels:
Take the total carbs - 100
fiber - 35
Net Carbs 65
divided by 5
Sugar Per Serving 13
Cutting down on sugar will help STOP Chronic Inflammation. Cutting down on Inflammation helps with Pain, Arthritis, Cardiovascular Disease, and Disease in general!
Desired Body Weight (DBW)
DBW = LBW / (1 - DBF%)
Step 1: 100% - Fat % = Lean Body %
Step 2: Body Weight x Lean Body % = LBW
Step 3: 100% - Desired Fat % = Desired Lean %
Step 4: LBW / Desired Lean % = DBW
Example: 200lbs individual with 30% body fat. How much will he/she weigh at 25% body fat?
* 100% - 30% = 70%
* 200lbs x 0/70 = 140lbs LBW
* 100% - 25% = 75%
* 140lbs / 0.75 = 187 DBW
Added Sugar Per Day:
Men: 150 calories per day (37.5 grams OR 9 teaspoons
Women: 100 calories per day (25 grams OR 6 teaspoons
Carbohydrates Per Day:
Should make up 45% to 65% of total calories per day. So if you take in 2,000 calories a day, between 900-1,300 calories should be from carbohydrates. So 225-325 grams of carbohydrates per day
Calculating Fat Weight (FW), Lean Body Weight (LBW) and Body Fat % (BF%)
* BW x BF% = FW
* BW - FW = LBW
* (FW / BW) x 100 + BF%
example: 150lbs individual with 20% body fat
* 150lbs x 0.20 = 30lbs
* 150lbs - 30lbs = 120lbs
* (30lbs / 150lbs) x 100 = 20%
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