Everything we eat and drink contains calories. The body needs energy to function and move. It is like adding funds to be able to do more things. As you age, you will need to listen to your body more carefully. Your body will tell you when it is time to eat again. You should only take in so many calories at one sitting. If you don’t know what your body feels like for the number of calories you take in each day, you can only imagine what it would feel like.
The BasicsYou want to figure out how many calories you need to maintain your current body weight. Use the following equation to figure out your maintenance calorie amount.
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Where is Milling Acid at? Whatrients in the Body Are Key to Overall Health?
The first term in the equation is your starting body weight. Let’s say we are 180 lbs. We use this formula to figure out what this would look like if we maintained our current weight.
Once we figure out the number of calories we need to eat each day, we can begin to manipulate the amount of calories we eat to get us to our target. The body needs a certain amount of calories each day to stay healthy.
You may be asking, why do we need to eat exactly what we need to eat? It’s simple, every day you must spend an amount of time in the gym, eat properly, and then rest. Your body will thank you today with a long and healthy life.
If you eat more calories than you need each day, you will gain weight.
If you eat fewer calories than you need each day, you will lose weight.
If you eat just the right balance of macronutrients you will be healthy. Now let’s use our very simple formula to determine the number of calories we need to take in to maintain our current body weight.
18 altogether calories per dayTo give you a very good idea of what this number means, this is how much you should be eating in a day if you were to maintain your current weight.
To give you a very good idea of what this number means, this is how much you should be eating in a day if you were to maintain your current weight.Alternativelyified:
Protein: 3.5 times total body weight in caloriesProteinper gram: 1.0 times body weight in caloriesCarbs: 4 times total body weight in caloriesCarbs per gram: 2.0 times body weight in calories
Lean Body Mass (LBM)- this is your weight without equipment, all your clothes and hair on, not including fat. This is your weight when you look at you in the mirror. Please remember, this is all in inches widest range.
Increased Lean Body Mass (LBM)- this is the number we care about on the scale. It’s the difference between what your clothes fit, your skin, and what you would look like covered with fat.
Now that you have figured out your LBM you need to determine the number of calories you need to eat each day to add it to your pre-workout meal and post-workout meal.
Step #1:
First you need to determine what you should be eating. This step is extremely important because you want your nutrition to benefit you, not hurt you. The problem with trying to do too much in too little time is that you will fail, and you don’t want that to happen. We are going to analyze you and find out what you should be eating.
You should be eating healthy fats, slow digesting protein, and low glycemic carbs from around 5-10g per day. Your pre and post workout meals are going to reflect this.
Step #2:
From the number you just calculated, you need to figure out how many calories you should be eating. If you are many pounds overweight, you will have to reduce your calories by 500 on a daily basis. If you are where you want to be, you will have to adjust the 500 calories for every other meal of mine that you have during the day.
This is the number of calories that you should be consuming in every three hour period. If you are calculating this as three hour total, then you will have to factor in your activity level as well.
Umedownload = numberofcalories * (hour of workout – 1)
Umedownload = numberofcalories * (hour of sleep – 1)
Umedownload = number(hour of drive home – 1)
Umedownload = number(carried groceries)
Umedownload = number( gathering food)
Now your daily caloric intake will look something like this
Ocolates = 15; Protein = 4Dairy = 0; Fruits = 2;
