Calories, Grams of Protein/Carbs/Fats per day

Do you know how many calories you should be intaking. What about your protein, carbs & Fat? Most likely you don't; so I have the solution!

First Find your BMR:

WOMEN                                                                 MEN

   655                                                                 66

+ (4.3 X Weight in Pounds)                          + (6.23 x Weight in Pounds)

+ (4.7 x Height in Inches)                             + (12.7 x Height in Inches)

-  (4.7 x Age in Years)                                    - (6.8 x Age in Years)

Example:

655                        655

+ (4.3 x 117) =  + 503

+ (4.7 x 64)     =  + 301

-  (4.7 x 23)   =   -  108

                                1351

Now calculate your AMR

Sedentary (little or no exercise) = BMR x 1.2

Lightly Active (light exercise) = BMR x 1.375

Moderately active (moderate exercise/work out 3-5 days per week) = BMR x 1.55

Very Active (hard exercise / work out 6-7 days a week) = BMR x 1.725

Example:

    1351

X 1.55

2094 (this is the amount of calories you need to eat a day to MAINTAIN your body weight)

 If you’re goal is to lose weight subtract this number by 500 to lose 1 lb per week

Maintenance calories:     2094

Subtract deficit calories: - 500

Total Diet Calories:  1594 calories per day (round up to equal 1600)

Now calculate your Micronutrient Ratio:

Ectomorph: Naturally thin; needs higher calories to add shapely muscle

(40% protein, 35% carbs, 25% fats)

Mesomorph: natural athlete; wide sholders; has muscle but holds some fat

(45% protein, 30% carbs, 25% fats)

Endomorph: thick-bones; wide hips; slow metabolism; gains unwanted weight easily

(50% protein, 25% carbs, 25% fats)

Example of a Mesomorph:

Total Diet Calories or Maintaining Calories:  1600                

Divide by Protein Percentage:                       /  45%                

Daily Protein Calories:                                       720                           

Divide by 4 calories per gram                          /  4                        

Daily grams of Protein per day:                     180      

Total Diet Calories or Maintaining Calories:  1600

Divide by Carb Percentage:                            /  30%

Daily Carbohydrate Calories:                             480

Divide by 4 calories per gram                          /  4   

Daily grams of Carbohydrates per day:         120   

Total Diet Calories or Maintaining Calories:  1600

Divide by Fat Percentage:                              /  25%

Daily Fat Calories:                                               400

Divide by 9 calories per gram                          /   9  

Daily grams of Fat per day:                             44.5    

When I'm working out more often then I normally will stick to this maintenance

Divide these grams up among how many meals a day you eat to find out how many calories/grams of nutrients  you need per meal. I eat six meals a day based on a 2000 calorie diet (when I'm not carb cycling or cutting) so on a normal daily basis I take in about 30 g of protein per meal, 25 g of carbs per meal and about 9 grams of healthy fat per meal.

What to Eat

I have gotten a few questions recently on what to eat, when to eat, what to eat pre workout, what to eat post workout and a lot of questions about carb cycling, supplem. The next few posts I will try to touch on the subject of carb cycling and glycemic levels of foods and how it is important to know what to eat and when to eat it but in this post I am going to briefly summarize what to eat.


I know so many people that get lost in grocery stores. Not literally but mentally lost.  They get off track, and start impulse buying what looks good although it may not be the healthiest.  Others just don't know what is healthy and what isn't. I saw a woman not too long ago with a grocery cart stocked full of lean cuisines, lunch meat, flour tortillas, special K "protein" shakes, and a few other items that ultimately she thought was healthy but overall, not so much...

I mention below Avocados in my vegetable section, which it is a vegetable but I would recommend eating this as a healthy fat instead. 

See below a list of foods to choose from at the grocery store.

Proteins (Meat & Eggs)

-            Boneless Skinless Chicken Breasts

-            Tuna (water packed)

-            White Meat Chicken (water packed)

-            Fish (US Farmed Tilapia, Pacific Alaska, Gray or True Cod, Alaskan Pacific Wild-caught Halibut, Wild Caught Salmon, Farm Raised Trout, Shrimp)

-            Extra lean Ground Beef or Ground Round (92 – 96%) / Bison Ground Beef

-            Buffalo Steak (lean)

-             Protein Powder

-            Eggs

-            Rib Eye Steaks or Roasts

-            Top Round Stakes or Roast (AKA Stew  meat, London Broil, Stir Fry)

-            Top Sirloin (AKA Filet, filet mignon)

-            Top Loin (NY Strip)

-            Flank Steak (Stir Fry, Fajita)

-            Eye of Round (Cube meat, stew meat, bottom round, 96% lean ground round)

-            Extra lean ground turkey, Turkey breast slices, or cutlets (fresh meat, not deli cuts)

Carbs

-            Oatmeal (Old Fashioned or Quick Oats)

-            Beans (Pinto, Black, Kidney)

-            Cereals  (Only with less than 10 grams sugar)

-            Ezekial Bread (Organic Frozen Section)

-            Cream of Wheat from Box

-            Grits (plain only)

-            Pasta (Whole grain)

-            Rice (Jasmine, basmati, Arborio, wild, brown)

-            Potatoes (sweet, red, baking, new)

-            Whole Wheat Pita (Low carb variety)

-            Ezekial Tortillas

-            Rice Cakes (Lighty Salted)

-            Multi-grain cereal

-            Cous Cous

-            Blue Corn, Multi-Grain or Baked Chips

Vegetables (Fresh first, Frozen second, Canned last)

-            Leafy lettuce

-            Broccoli

-            Asparagus

-            String / green beans

-            Spinach

-            Bell peppers

-            Celery

-            Mushrooms

-            Pickles

-            Cabbage

-            Sprouts

-            Cucumber

-            Green or red peppers

-            Onions

-            Garlic

-            Tomatoes

-            Zucchini

-            Squash

-            Carrots

-            Corn

-            Peas

-            Avocado

Fruit

-            Blackberries, blueberries & raspberries

-            Lemons

-            Limes

-            Melons

-            Grapefruit

-            Apples (organic)

-            Grapes (organic)

-            Oranges

-            Bananas, strawberries, peaches, plums (Eat sparingly lots of natural sugar)

Healthy Fats
-            Natural Style or Organic Peanut Butter

-            Olive Oil or Safflower Oil

-            Nuts (peanuts, almonds)

-            Seeds (pumpkin, sunflower)

-            Flaxseed oil

-        avocado

Dairy

-            Low/fat free cottage cheese  

-            Low or Non-fat Milk

-            Plain Kefir

-            Low/Fat Free Cheese

-            Fat Free cream Cheese

-            Carb Master Yogurt (Kroger)

Beverages

-            Bottled Water

-            Crystal Light

-            Diet Sodas

-            Coffee

-            Tea 

Condiments & Miscellaneous

-            Fat Free Mayonnaise (on occasion)

-            Ketchup (Low Carb/Low Sugar Brands Only)

-            Reduced Sodium Soy Sauce

-            Reduced Sodium Teriyaki Sauce

-            Balsamic Vinegar

-            Balsamic or Raspberry Vinaigrette

-            Salsa or Fresh Pico De Gallo

-            Splenda/Ideal/Truvia/Stevia

-            Steak Sauce

-            Sugar Free Maple Syrup

-            Sugar Free Jelly

-            Chili Paste

-            Tomato Paste (Low sugar)

-            Mustard (Yellow or Dijon)

-            Extracts (vanilla, almond, etc.)

-            Low sodium fat-free beef or fat free chicken broth

-            Plain or reduced sodium tomato sauce, puree, paste

-            Fat free cooking spray

-            Sugar free applesauce