Today's blog features some tips on nutrition and how to calculate the number of calories needed daily. In addition to calculating the caloric intake I will break down how much protein, carbohydrate, and fats that should be consumed daily based on recommended intake.
Below are the Dietary Guidelines for Americans:
- Women = 1,600 to 2,400 calories daily
- Men =2,000 to 3,000 calories daily
The minimum value represents the amount for a sedentary person for both genders.
Here is a quick equation to determine the number of calories needed based on an individuals body weight.
- Body Weight X 13 = Sedentary Caloric Intake
- Body Weight X 16 = Moderate Caloric Intake
- Body Weight X 18 = Active or Exercise Regularly Intake
Once recommended caloric intake has been determined the following percent values for Protein, Carbohydrates, and Fats can be utilized to build an effective diet plan.
Carbohydrates: 45-65% of caloric intake
Protein: 10-35% of caloric intake
Fats: 20-35% of caloric intake
Nutrition is an important element to success in the gym. In order to achieve maximum fitness results the body needs the right amount of energy requirements to function properly.
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