Calorie & Macronutrient Formulas

[NiteHawk]

I have been getting a lot of questions lately about how a person determines how much calories he needs, how much protein, carbs, etc. So I am going to make this post and give the most general guidelines on determining this. I have posted this on other forums but I forgot to post it on here. So here it is..

First off, remember this formula..

1 gram of Protein = 4 calories
1 gram of Carbohydrates = 4 calories
1 gram of Fat = 9 calories

Here is another basic mass building formula..

The basic formula to start is 16 calories per pound of bodyweight. For example, a 150 lb man should start with 2,400 calories a day. These calories should be divided up between 5-6 meals a day. After the first couple weeks if you are not gaining weight, you should add 500 calories a day. If after a couple more weeks and no weight is gained, add another 500 calories per day.


Also the ratio of the macronutrients as a general guideline are as follows..

Protein - 1 - 1.5 grams per pound of bodyweight
Carbohydrates - 2-3 grams per pound of bodyweight
Fats - .3 -.4 grams per pound of bodyweight

[NiteHawk]

For a working example, I will use the same 150 lb man. This formula works for every size person, no matter what the weight.

This man would need 2400 calories daily to start gaining weight.

His protein content in grams and total calories with 1 gram per lb of bodyweight..

Protein Requirements at 1 gram per pound of bodyweight..

150 grams would be 600 calories

Carbohydrates at 2 grams per pound of bodyweight

300 grams would be 1200 calories

Fats at .3 grams per pound of bodyweight

45 grams would be 405 calories

Total Calories... 2205 calories.

The extra calories he needed to gain should come from protein and carbs.

At the high end of the formula, his intake would be as follows:

Protein at 1.5 grams per pound of bodyweight..

225 grams at 900 calories

Carbs at 3 grams per pound of bodyweight..

450 grams at 1800 calories

Fats at .4 grams per pound of bodyweight..

60 grams at 540 calories

Total Calories.. 3240 calories

A person at the high end would definitely exceed his required calorie intake. Falling in the middle is also a good range to be in. I hope this example helps some people with the proper amount.

[john6]

thanks a lot, good sticky this will help me a lot

[NiteHawk]

Originally Posted by john6

thanks a lot, good sticky this will help me a lot

No problem. Its a great starting knowledge of how a person should be eating when training.

[narcsarge]

Originally Posted by NiteHawk

No problem. Its a great starting knowledge of how a person should be eating when training.

If we could only put that into a hypo for the newbies! Oh, but that would mean you and TKD Guy would not have any Troll Trophies! I can't deny you that pleasure...

[NiteHawk]

Originally Posted by narcsarge

If we could only put that into a hypo for the newbies! Oh, but that would mean you and TKD Guy would not have any Troll Trophies! I can't deny you that pleasure...

He gets more than I do. I personally dont mind answering the same questions.

[narcsarge]

Hope I help a little too sir! Just glad to be on board!

[NiteHawk]

Originally Posted by narcsarge

Hope I help a little too sir! Just glad to be on board!

I think you do. I enjoy having you here..

[surferph34]

Additional Information...

Most of us understand that weight management depends upon the energy balance equation; the amount of energy you put into your body (food calories) versus the amount of energy you expend (activity). But how do you know how many calories your body needs to reach or maintain a certain weight?

Understanding your body's energy requirements can help guide you when making nutritional choices. We'll show you two ways to determine your energy requirements, the accurate way and the easy way.

The Accurate Way
There are three primary components that make up your body's energy expenditure. Adding these three components together, basal metabolic rate, energy expended during physical activity, and the thermic effect of food is the most accurate way of determining how many calories your body requires each day.

Basal Metabolic Rate (BMR): Most of the body's energy, about 60-70%, goes to supporting the ongoing metabolic work of the body's cells. This includes such activities as heart beat, respiration and maintaining body temperature. To determine your BMR:

For adult males - Multiply the body weight by 10; add double the body weight to this value.
[i.e., for a 150 lb male, 1,500 + (2 x 150)=1,800 cal/day BMR]

For adult females - Multiply body weight by 10; add the body weight to this value.
[i.e., for a 120 lb female, 1,200 + 120=1,320 cal/day BMR]

Energy Expended During Physical Activity: The second component of the equation depends upon your level of physical activity. Physical activity has a profound effect on human energy expenditure and contributes 20-30% to the body's total energy output. One of the most reliable methods in calculating calories burned during physical activity is the Metabolic Energy (MET) Method. This is the method we have used for the Fitness Partner Connection's Activity Calculator for 158 different activities.

Thermic Effect of Food: The last component to calculate has to do with your body's management of food. The increase in energy required to digest food is referred to as the thermic effect of food (TEF) and it's simple to determine:

TEF = total kcals consumed x 10%
[i.e., 2,000 kcals consumed/day x 0.10 = 200 kcals expended for TEF]

The Easy Way
If all of those calculations seem too confusing or tedious, you can roughly estimate your daily calorie requirements using this simple formula:

For sedentary people: Weight x 14 = estimated cal/day

For moderately active people: Weight x 17 = estimated cal/day

For active people: Weight x 20 = estimated cal/day

Note: Moderately Active is defined as 3-4 aerobic sessions per week. Active is defined as 5-7 aerobic sessions per week.

Sources:
Ruth Lahmayer MS, RD, "How Low Should Calories Go?", IDEA Today, September 1989
American Council on Exercise, Personal Trainer Manual: The Resource For Fitness Instructors, (Boston, MA: Reebok University Press, 1991)

Surfer

[adrenaline]

hmmm i take about 3000 calories a day and wiegh 150p and struggle to keep the weight on.. i cant stuff my face anymore....dam metobolism

[Azure]

This is exactly what I needed. Thanks!

So you are saying that if there are any calories leftover, make sure to only get them from protein and carbs, and not fat correct?

[ryanbrindle]

I just read somewhere that for bulking a person should have 25 calories per 1 pound of body weight split into 6 meals. Someone correct this if it's wrong please.

[Tonyo]

U guys make everything really clear but im a flippin idiot so can someone help me.... im trying to lose weight but gain muscle at the same time, but i dont want to starve my self and i just started looking and studying about all this stuff today, and im ready to get serious about working out hardcore and eating extra right! i read something about i should lose more calories then i eat? i weigh 195 im 5-10 and my calories i should eat is 3120 a day but what else should i know?

[Tonyo]

im really a suuper newbie at this stuff you guys made stuff really clear but im an idiot and need a little help still not understanding stuff, I weigh 195 im 5-10 and i calculated i should take in 3120 calories a day, is there anything else i should know, im ready to get serious about working out and eating right, i just found this website today and i am so glad because i know people here can help me understand working out better.