Friday, February 19, 2010

Nutrition Check Point

There are many ways to start a nutrition plan and I’m sure if you asked 10 different people, you’d get 10 different answers. I like to take a very simple approach. Before I share with you some guidelines that I use, we need to have a starting check point.

First, you need to change your weight in pounds to kilograms. Take your total body weight in pounds and divide by 2.2 (Body Weight / 2.2 = Weight in Kg) this will give you your weight in Kilograms.

Next, you need to figure out your Resting Metabolic Rate. Your RMR is the amount of calories you would burn in a day if you didn’t participate in any physical activity or if you didn’t eat anything all day. Take your weight in Kilograms and plug it into this equation (There are many ways to figure RMR out, but remember I like things simple):

795 + (7.18 x body weight in Kg) = Resting Metabolic Rate

Example, Jane is 5’ 6 “tall and weighs 145 lbs, that is 65.9 Kg. Now, let’s run the equation:

795 + (7.18 x 65.9 Kg) = 1268 Calories

Remember, 1268 calories is the amount that Jane’s body would burn without doing any physical activity or eating anything all day.

Third, you need to figure out your Body Mass Index. In any BMI Chart you can take your weight in pounds as well as your height and come up with you BMI. For Jane, her BMI is 24.

Finally, we need to adjust for physical activity. Remember the 1268 calories? That is the calories that Jane’s body would burn on a day where she did No exercise and ate nothing.

Obviously the body will need more calories than 1268. The chart below came out of The New Rules of Weight Lifting for Women, but charts like this one can be found in many places.
BMI 18-24.9 BMI >25
Under 35 Over 35 Under 35 Over 35
No Workout 1.6 1.4 1.5 1.2
Active 1.8 1.6 1.7 1.4
Strenuous 2.0 1.8 1.9 1.6

Jane happens to be 42 years old. And lets say she has a very strenuous day ahead. She would take her 1268 calories and multiply it by 1.8. In order for here to be in maintenance (meaning she would maintain current weight), she would need to consume 2282 calories on that day.

No Activity (1268 x 1.4) = 1775
Active (1268 x 1.6) = 2028
Strenuous (1268 x 1.8) = 2282

Now that we have an idea of what our calories per day should look like, I’ll give some simple suggestions on what the rest of the day’s nutrient intake should look like.


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