Had a quick look and could not find any info for this but if there is I apologise.
Posted this at another forum but figured it might help here for a guide to anyone wanting to workout there inital esstimated calorie intake requirement.
Total Caloires Required Each Day:
Key:
RMR = resting metabolic rate (this is without any activity and is just what the body needs to do the basic functions to keep you alive).
Body weight (lbs) x 10 (apologies I cannto remeber where this number comes from)
So if you are 200lbs:
RMR = 200 x 10 RMR = 2000 calories.
So if you weight 200lbs then you need 2000 caloires just for the bodys vital functions.
As a general rule you the following is the percantage you need to add:
Sedentary activity: 20% to 40% Moderate activity: 40% to 60% Very active: 60% to 80%
So if you are very active and weigh 200lbs then (based on 70%):
(percantage x RMR)/100 = caloires to add to RMR
(70 x 2000)/100 = 1400
Therefore total calories:
1400 + 2000 = 3400
Of course this is only a guide and is just a starting point.
If you do the above and have not incuded any exercise then find the total number of calories for that exercise (loads of sites can be found on th enet for this) and add it to your total calories.
So now you have total calories you can work out your protein, carbs and fat requirements in grams.
1 gram of protein = 4 caloires 1 gram of carbs = 4 calories 1 gram of fat = 9 calories
So depening on your ratio of proteins to carbs to fat you can work out a starting point of the amount of grams of each you need.
Again this is only a starting a guide and you may need to adjust calories, grams of protein etc depending on how things are going.
the % for your activity level are not exercises but based on what you think your daily level of activity is.
somone lifting nothing but heavy machnery for 10 hours everyday would prob be around 70%.
someone working in an office sitting at a desk all day would be around 20%.
for the numbers of calories to add for exercise you need to look on the net for the calories burned for that exercise then add them to the total calories.
but remember i stated this was just a guide to get you started. You would need to moniter and adjust it as it will never be 100% accurate as it cannot take into account you and your body.
form the example i posted of the calculated calories this would be a guide to say ok my goal is to lose weight so I will cut my calories by 500 so it gives you something to start with.
it is not meant to be set in concrete and used as a starting point.
Total Calories Required Each Day
May 20 2008, 8:36 PM
