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.